Are We Ready to Implement Circadian Hygiene Interventions and Programs?
Abstract
:1. Introduction
2. Examining External Factors
2.1. Timing of Light
2.2. Eating Times
2.3. Timing of Physical Activity
2.4. Chronobiotics
2.5. Social Times
3. Discussion
4. Future Directions
- Avoiding meals close to bedtime and having breakfast are measures that should be encouraged.
- Exercising according to individual preferences for activity and rest is healthy, while lack of exercise is not.
- Keeping in mind that sleep needs and circadian rhythms phase change with age help people maintain healthy habits.
- Considering individual differences should be a premise.
- A morning type should ideally work in the morning and not at night.
- The prolonged use in the evening of electronic devices with illuminated screens should be avoided.
5. Conclusions
Author Contributions
Funding
Institutional Review Board Statement
Informed Consent Statement
Data Availability Statement
Acknowledgments
Conflicts of Interest
References
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Factors/Behaviors | Characteristics | Individual Aspects |
---|---|---|
Timing of light | Location (indoors/outdoors); time; wavelengths (short/medium/long); intensity; type (LED/incandescent/fluorescent); illuminance | Age, photic history, chronotype, race, genome, and sex. |
Eating times | Time; intervals; proximity to bedtime; content; quantity | |
Timing of physical activity | Time; duration; frequency; type of exercise | |
Chronobiotics | Dose–response; timing; desired response | |
Social times | Start/end times; shift intervals; shift duration; number of consecutive nights (night-shift work) |
Timing of light | Identify appropriate time of exposure, duration, light intensity, wavelength, type of light source (LED, incandescent or fluorescent) and illuminance to maintain entrainment. This includes indoor and outdoor lighting (streets; houses; hospitals; workplaces, etc.). |
Eating times | Identify appropriate time, intervals, content, quantity, and proximity to bedtime of meals to avoid undesirable metabolic effects. Knowledge of an individual’s internal timing is crucial to define their ideal eating window or timing of meals. |
Timing of physical activity | Identify appropriate time, duration, frequency and type of exercise to promote better synchronization of circadian rhythmicity. |
Chronobiotics | Identify dose–response and ideal timing to obtain the desirable response of an effective and safe chronobiotic for each individual. |
Social times | Identify the “dose–response” of negative outcomes, i.e., number of work nights associated with cancer among night-shift workers; to determine the appropriate time to go to school. Knowledge of an individual’s internal timing is crucial to define sleep/awake times. |
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Moreno, C.R.C.; Raad, R.; Gusmão, W.D.P.; Luz, C.S.; Silva, V.M.; Prestes, R.M.; Saraiva, S.P.; Lemos, L.C.; Vasconcelos, S.P.; Nehme, P.X.S.A.; et al. Are We Ready to Implement Circadian Hygiene Interventions and Programs? Int. J. Environ. Res. Public Health 2022, 19, 16772. https://doi.org/10.3390/ijerph192416772
Moreno CRC, Raad R, Gusmão WDP, Luz CS, Silva VM, Prestes RM, Saraiva SP, Lemos LC, Vasconcelos SP, Nehme PXSA, et al. Are We Ready to Implement Circadian Hygiene Interventions and Programs? International Journal of Environmental Research and Public Health. 2022; 19(24):16772. https://doi.org/10.3390/ijerph192416772
Chicago/Turabian StyleMoreno, Claudia R. C., Rose Raad, Waléria D. P. Gusmão, Cristina S. Luz, Victor M. Silva, Renilda M. Prestes, Susy P. Saraiva, Lucia C. Lemos, Suleima P. Vasconcelos, Patrícia X. S. A. Nehme, and et al. 2022. "Are We Ready to Implement Circadian Hygiene Interventions and Programs?" International Journal of Environmental Research and Public Health 19, no. 24: 16772. https://doi.org/10.3390/ijerph192416772