Healing the Brain: Blue Light Therapy for Circadian Rhythm Shift Disorder After a Concussion
A concussion, often referred to as a mild traumatic brain injury, can have a lasting impact on various aspects of health, including sleep patterns. One common consequence is Circadian Rhythm Shift Disorder, which disrupts the body's internal clock. In this blog post, we explore the connection between concussions and circadian rhythm shifts and delve into the emerging importance of blue light therapy as a promising treatment avenue. Access my free sleep shift handout here.
Understanding Circadian Rhythm Disorder
The circadian rhythm is the body's internal clock that regulates the sleep-wake cycle. When a concussion occurs, the delicate balance of this rhythm can be disrupted, leading to irregular sleep patterns, difficulty falling asleep, or excessive daytime sleepiness. Sleep dysfunction is very common after a concussion, with fragmented sleep, insomnia, hypersomnia, and Circadian Rhythm Shift Disorder all commonly seen. These sleep dysfunctions pose challenges to the recovery process and overall well-being.
What is a Circadian Rhythm Shift?
This is where an individual’s normal Circadian Rhythm is altered causing it to shift earlier or later than normal. If it is shifted earlier it is described as an advanced sleep phase, and if it is shifted later it is described as a delayed sleep phase. If someone is suffering from an advanced sleep phase shift they typically struggle to get to a normal bedtime and fall asleep very early but then wake up in the middle of the night, I see this most typically in working adults and geriatric patients. If someone is presenting with a delayed sleep phase shift, they typically struggle to go to bed at a normal time and typically do not fall asleep until after midnight but then sleep much later than normal, I typically see this in my adolescent and college-age patients.
The Link Between Concussion and Circadian Rhythm
Research indicates a strong association between concussions and disruptions in circadian rhythms. The injury to the brain can affect the production and regulation of melatonin, a hormone responsible for signaling the body that it's time to sleep. Most professionals think this change in Circadian Rhythm function is likely due to the disuse axonal injury that occurs when one suffers a concussion injury. Consequently, individuals recovering from a concussion may experience disturbances in their sleep-wake cycle, exacerbating the challenges of recovery.
Enter Blue Light Therapy: In recent years, scientists have explored innovative ways to address circadian rhythm disruptions, and one promising avenue is blue light therapy. Blue light plays a crucial role in regulating the body's internal clock and influencing melatonin production. Here's how blue light therapy can make a difference:
Melatonin Regulation:
Blue light exposure, especially in the morning, helps regulate melatonin production, promoting a more natural sleep-wake cycle.
Circadian Rhythm Synchronization:
Controlled exposure to blue light can help synchronize the circadian rhythm, aligning the body's internal clock with external cues like daylight.
Improved Sleep Quality:
By positively impacting the sleep-wake cycle, blue light therapy may contribute to better sleep quality, aiding in the recovery process post-concussion.
Daytime Alertness:
Blue light exposure during the daytime can enhance alertness, potentially mitigating the excessive daytime sleepiness associated with circadian rhythm disruptions.
How to use a Blue Light Lamp
Using a blue light lamp is a simple and effective way to incorporate light therapy into your daily routine. Begin by placing the lamp at a comfortable distance, typically around 24 - 30 inches from your face, which should be around an arm’s length distance. Position it so that the light is directed towards your eyes but avoid staring directly into the light source. Start with shorter sessions, usually around 10-30 minutes, depending on the lamp's intensity. It's best to use the lamp during the morning or early afternoon to mimic natural sunlight exposure, which can help regulate your circadian rhythm. If you're using the lamp to address specific concerns like sleep disorders or seasonal affective disorder (SAD), consistency is key. Gradually increase the duration of your sessions as needed, and always follow the manufacturer's instructions for your specific lamp. Remember, incorporating a blue light lamp into your routine can have positive effects on mood, energy levels, and overall well-being. If you have any concerns or pre-existing conditions, it's advisable to consult with a healthcare professional before starting light therapy.
Advanced Sleep Shift: Due to this dysfunction the Circadian Rhythm would be shifted earlier, so the treatment for this would be to apply the blue lift in the afternoon to assist with shifting your sleep cycle back towards a normal bedtime.
Delayed Sleep Shift: Due to this dysfunction the Circadian Rhythm would be shifted later, so the treatment for this would be to apply the blue light in the morning shortly after waking, ideally before 11 am.
Tips for Incorporating Blue Light Therapy
Invest in blue light therapy devices designed for circadian rhythm regulation.
This is an effective and affordable blue light lamp that I typically use with my patients and can be found on amazon.com, the following link is to the Amazon product, but I do not get any compensation for the use of the link. SMY Blue Light Lamp
Be consistent with the timing and duration of blue light exposure for optimal results.
Recent Research
Reference:
The Study:
The study involved 32 adults (aged 18-48 years) with recent mTBI, comparing the effects of daily 30-minute pulses of blue light (peak λ = 469 nm) versus a placebo amber light (peak λ = 578 nm) over six weeks. The focus was on evaluating outcomes such as gray matter volume (GMV), resting-state functional connectivity, directed connectivity using Granger causality, and white matter integrity using diffusion tensor imaging (DTI).
Results:
The participants exposed to morning blue light exhibited significant advancements in sleep timing, reduced daytime sleepiness, and improved executive functioning compared to the placebo group. Notably, neuroimaging outcomes revealed increased volume of the posterior thalamus (pulvinar), enhanced thalamocortical functional connectivity, and improved axonal integrity in these pathways.
Implications:
These findings shed light on the profound impact of circadian and sleep systems on brain repair, offering a novel avenue for interventions in concussion recovery. By capitalizing on the circadian resetting effect of blue-wavelength light, researchers have uncovered a promising strategy to facilitate the restoration of brain structure, connectivity, and cognitive performance in individuals with mTBI.
Conclusion
Circadian Rhythm Shift Disorder after a concussion is a real and challenging aspect of recovery. Recognizing the link between concussions and disrupted sleep patterns opens the door to innovative solutions like blue light therapy. Top of FormThe exploration of blue light's influence on circadian rhythms and cognitive recovery marks a significant breakthrough in the realm of traumatic brain injury rehabilitation. This study not only emphasizes the importance of sleep and circadian systems in brain repair but also lays the foundation for future interventions. Recognizing the link between concussions and disrupted sleep patterns also opens the door to solutions like blue light therapy, presenting a holistic approach to comprehensive concussion management plans. The evolving research in this field holds promise for more effective and personalized recovery strategies, emphasizing the importance of consulting healthcare professionals for tailored guidance in managing circadian rhythm disruptions post-concussion.
Always consult with healthcare professionals for personalized advice on managing circadian rhythm disruptions post-concussion.
If you found this article helpful you might also like my article on Sleep Hygiene Techniques. Sleep Hygiene is typically my first intervention for sleep dysfunction. You can access my free sleep hygiene handout here.