GET STARTED
GET STARTED
GET STARTED
Does Blue Light Impact Fertility?

Does Blue Light Impact Fertility?

One buzz-word that’s being tossed around quite a bit is blue light. Blue light is the portion of the visible light spectrum with the shortest wavelength and the highest energy. It is found in sunlight, LED and fluorescent lighting, and screens (such as phones, computers, tablets, tvs, etc.). Does exposure to blue light directly cause infertility? Obviously, if the sun naturally contains blue light, this can’t be the case. However, blue light exposure outside of daylight hours can invariably cause a cascade of events that can be detrimental to health and ultimately fertility.


With today’s hustle and bustle we tend to wake up before the sun is out and we go to sleep way beyond the point of sun-down. How else can you do it all? There just aren’t enough hours in the day. Light exposure is what signals your body to adapt to the 24 hour day. This is commonly referred to as the circadian rhythm. In the modern lifestyle we are indoors during much of the day and by the time we settle down into the evening, eat dinner, and maybe tuck our little ones into bed, what’s next? We are reaching for our laptops to get some work done, reaching for our phones to catch up on all of our notifications, or headed for the tv to simply wind down. This is where it all starts. This over-exposure to artificial blue lighting leads to a reduction in endogenous melatonin production.


Melatonin is a pineal hormone that has been identified as a key factor in the regulation of circadian rhythms and the sleep-wake cycle (1). Its production is dependent on ambient illumination, with release being suppressed by light (2). So far, we know that poor sleeping habits combined with untimely artificial light exposure leads to a reduction in melatonin. How does this relate to fertility? Let’s dig a little deeper.

How Melatonin Impacts Fertility

Although melatonin is mainly synthesized and secreted from the pineal gland, studies have found that it is also produced and present in several other organs, including the reproductive system! Even more, melatonin is known for its oxygen scavenging properties (as a natural antioxidant). In a nice, healthy body there should be a balance between prooxidants (free radical species) and antioxidants (2). Oxidative stress occurs when there is an imbalance. Oxidative stress is linked to the development of pathological processes affecting reproduction, including embryonic resorption, recurrent pregnancy loss, preeclampsia, intrauterine growth restriction, and fetal death (3). Melatonin is a powerful free radical scavenger and protects the oocyte from oxidative stress, especially at the time of ovulation (4).


We now know that oxidative stress can affect reproduction, that melatonin hangs out within the reproductive system, and is an antioxidant that can help battle oxidative stress. This is pretty powerful. Nature truly knows what it’s doing.


In addition to its oxygen scavenging properties, it has been concluded that melatonin has a role in the regulation of the menstrual cycle (5). One study indicated that women working the night shift affects the circadian rhythm of melatonin and prolactin causing suppressed ovarian function (6). What’s interesting is that melatonin levels are at the lowest in the preovulatory phase and reach their peak during the luteal phase, suggesting that melatonin has variable effects dependent on the menstrual phase (2). Melatonin, furthermore, has effects on both oocyte and sperm quality (2). This extends the importance of this topic to your partner’s lifestyle, too.


Tying it all together, melatonin is a profoundly important hormone for so many reasons, even beyond fertility. Our habits or lack of habits in some cases directly affect the regulation of this hormone. I’ve heard all my life that sleep is so important. When we as BIRTHFIT offer nutrition as a foundational pillar, sleep hygiene branches out from this pillar and needs to be recognized as a nourishing quality (for mind, body and soul), and extremely necessary.

Tips for Avoiding Blue Light

When you consider what you know about blue light exposure and its effect on melatonin, you can probably think of a few habits that you easily can get rid of or even modify. Here are a few suggestions that can help optimize appropriate melatonin regulation and limit the disruption of your natural circadian rhythm:


  • When you wake up in the morning, as soon as there’s an opportunity to get some sunlight, get outside for at least 10 minutes. This will help suppress melatonin stimulus, reminding your body it’s time to start the day. Get out there with your morning beverage, or take a piece of your morning routine outdoors-meditate, pray, check your emails.
  • Avoid devices for a few hours before going to bed. If this is impossible for your lifestyle, try setting your device to filter out blue light. If this is not possible, there are apps that do. There are also eyeglasses you can buy that can help filter out blue light exposure.
  • Get the televisions and computers out of the bedrooms (which can also impede conception for other reasons).
  • Depending on where you live, there are varied amounts of street lighting that seep into your bedroom window at night. Get yourself some black-out curtains to help make your room nice and dark.
  • If your child (or you) absolutely must have a night light, consider a pink Himalayan sea salt lamp.
  • Try your best to maintain a consistent daily routine.


I hope we can all agree that we are worth the extra investments it may take to improve the quality of our relationship with sleep. If you have questions about sleep or any of the four BIRTHFIT pillars please reach out to your local BIRTHFIT Regional Director or Professionals. And check out this blog if you’d like more information on reducing blue light during pregnancy.


Until next time, sleep tight!



Brooke Tompkins


@birthfit_southtampa www.southtampa.birthfit.com


Sources:

https://www.ncbi.nlm.nih.gov/pubmed/24319996

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4209073/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6102891/#CR9

https://www.fertstert.org/article/S0015-0282(14)00547-0/pdf

https://www.ncbi.nlm.nih.gov/pubmed/8171925

https://www.ncbi.nlm.nih.gov/pubmed/1460786

Get Started

Effective programs for both MIND ⊕ BODY

This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.

Start moving and training with your cycle ❤︎

Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.

Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

0 Comments
Add Comment

BIRTHFIT Consultation

with Coach Leah

Are you ready to explore your fears, desires, and values around birth? Inside this consult, you will discover new avenues to cultivate during your pregnancy or immediate postpartum period. Our team will offer specific strategies to enhance each of your four pillars as well as some intangible guidance. After your call, you will receive an outline of what was discussed so that you may start practicing and be in action around your desires and values.

Join the B! Newsletter

Never miss offers, news or tips that we ONLY share via Email!

Required field!
Required field!

Stay connected @birthfit

Become a part of our movement #birthfit #B!community

WEBSITE ACCESSIBILITY:
It is our goal to ensure that persons with disabilities have a full and equal opportunity to benefit from the goods and services offered through the Website. If you are having trouble accessing the website or using any of its features, please email us at EMAIL for assistance. We will be happy to provide you with the information or transaction you seek through an alternate communication method.
© COPYRIGHT 2021-2023 BIRTHFIT. ALL RIGHTS RESERVED.
Your cart is empty Continue
Shopping Cart
Subtotal:
Discount 
Discount 
View Details
- +
Sold Out