A Great Day at the Office

You may have heard him on the radio or seen him on the television commenting on health issues, nutrition and medical research.

I first met Dr John Briffa in real life at a corporate well-being staff conference in Peterborough last autumn when he challenged delegates with the question ‘Are you putting diesel in your petrol engine?’

 

His new book, published at the start of the year, follows a similar theme. It is aimed at helping us all get more out of our working day and, just as importantly, having enough in reserve for the time leftover.

 

The premise of ‘A Great Day at the Office’ is to unwrap a series of simple strategies offering us the chance in the process to recharge our batteries and take our workaday effectiveness and productivity to new heights.

 

Sounds like just what we need in our modern world where potential stress points lie at every turn?

 

Drawing on recent studies and his own real-world experience, Dr Briffa’s purpose is to equip us with the knowledge required to run our body and brain as efficiently as a finely-tuned machine.

 

His book explores fundamental factors that determine our vitality, mental functioning and mood - and how to put them together to enhance performance and sustainability.

 

It offers a number of insights into a broad range of influential factors - diet, physical activity, sound and light exposure, breathing, psychology and sleep.

 

The key ‘takes’ from ‘A Great Day at the Office’ could be rounded up as follows:

• A crucial dietary tactic that ensures sustained levels of energy throughout the day with no ‘mid-afternoon slump’.
• Common but under-recognised causes of insomnia, and how to get the sort of deep, restful sleep that leaves us fully revived in the morning.
• A simple breathing exercise that can induce a state of calm and focus in just a few seconds.
• How to maintain health and fitness in as time-efficient a way as possible, and without the need for a gym or exhausting exercise.
• How to use light technology to optimise sleep, mental functioning and mood.
• Three simple psychological strategies that harmonise body and mind.
• A mental ‘trick’ for banishing bad habits and establishing healthy ones – with ease.

By putting just some of the strategies offered into practice Dr Bfriffa suggests we stand to be rewarded with a tangible increase in energy and vitality, along with the ability to ‘get more done’.

 

To gain maximum benefit from his advice and assess its personal relevance you probably need to read the book for yourself.

 

But as a taster - and at the risk of being taken out of context - here is a para-phrased summary of some randomly selected hot tips:

 

Value sleep

This is not an unproductive time - it actually prepares the body both physiologically and psychologically for the day ahead. So, go to bed earlier because an hour of sleep before midnight is worth two after.

 

Brain dump

Write a ‘to do’ list for the next day rather than letting lots of anxious thoughts run through your head in bed.

 

Limit caffeine

It’s a stimulant. Alcohol too has the capacity to disrupt sleep and has been shown to suppress REM sleep, which may impact on mental functions.

 

Alcohol also disrupts blood-sugar levels - a peak in blood sugar caused by alcohol in the evening can lead to a trough in the middle of the night.

 

The body will then correct this by secreting hormones, such as adrenalin and cortisol, that stimulate the release of sugar from the liver. These are also major stress hormones – the last thing we need coursing through our system when we also need deep, restorative sleep.

 

Lighten up

Melatonin (which helps us sleep) is made from the brain chemical serotonin. Lack of sunlight during the day can lower serotonin and reduce melatonin at night.

 

Darken up

This includes the lighting from tablets, televisions and laptops. Set a time each evening for turning off all electronic equipment.

 

Regular readers of this blog will also be aware that excessive ‘light at night’ and the creeping effects of light pollution have been the subject of some of most popular Lighthouse Keeper posts. See Blinded by the night if you missed out and want to read some more.

 

‘A Great Day at the Office’ might not be for everyone because, if we had the time to really sit down and think about it, much of the advice could be classed as good old-fashioned common sense.

 

But in our time-hungry world we are all too easily cast drift and caught in the fast-moving currents of corporate business life and modern consumerism.

 

And sometimes it is helpful to have some practical answers, alternative solutions and justifications laid out before us - this is just such a book.

    

‘A Great Day at the Office: Simple Strategies to Maximise Your Energy and Get More Done Easily’ by Dr John Briffa is published in paperback by Fourth Estate, ISBN 978-0-00-754791-3 and is available from local bookstores and Amazon.

 

 

Note: title not to be confused with a previous Lighthouse Keeper blog ‘A good day at the office’ in which our Prime Minister David Cameron was adjudged to be having a bad hair day after bathing in the afterglow of Andy Murray’s historic Wimbledon victory.

 

The Lighthouse Keeper is written by Clive Simpson - for more information or to get in touch click here

Early morning birdsong

Lighthouse on the cliff tops of Cromer, Norfolk.                                       Photo: Clive Simpson

Are you sleeping well on these long end of winter nights? If not then part of the answer may be in how dark your bedroom is.

As we travel through winter, with its emerging hint of longer days and promise of spring, it is appropriate to revisit the theme of some previous blog articles about night, darkness and the effect of artificial light on our modern lives.

The other morning I awoke midway through the night at around 3 am to hear birdsong outside. Normally a welcoming sound but at that hour, and with dawn still some four hours away, a little disconcerting. 

Birds singing during the ‘night’ is no longer such an infrequent occurrence. It is a somewhat troubling development and perhaps an indicator of wider factors at play. 

The birds it seems are often duped by our brightly lit streets, on-off ‘security’ lights and other forms of night-time illumination and general light pollution, into thinking daylight has arrived early.

And here’s the thing. All of us, birds included, are hard-wired to sleep in darkness, not in bedrooms full of light, computer monitors, digital alarm clocks or TV stand-by lights.

Chronic exposure to light at night is bad and, to understand why, we need to look into the past. Prior to the end of the Stone Age, humans were largely exposed to just two different kinds of natural light.

During the day we had the sun, while at night we had the moon and the stars, and perhaps the light from campfires. The binary day/night pattern was unrelenting, and our biological programming followed suit.

So why can't you get a good night's sleep? The problem is that many of us probably don't realise what makes us fall asleep in the first place. 

Compared to our ancestors our bodies’ circadian rhythms now also have artificial lighting at night (LAN) to contend with. Indoor lighting may be considerably less powerful than sunlight but it is certainly many orders of magnitude greater than star and moonlight. 

Melatonin suppression is key to understanding much of why LAN is bad for us, particularly in the winter months of the northern hemisphere.

This workhorse biochemical is produced at night when it is dark by the brain's pineal gland  to regulate our sleep-wake cycle. It lowers blood pressure, glucose levels and body temperature — key physiological responses responsible for restful sleep. 

The part of our brain that controls the body’s biological clock is known as the Suprachiasmatic Nucleus (SCN), a group of cells in the hypothalamus which respond to light and dark signals. 

The optic nerves in our eyes sense light and transmit signals to the SCN telling the brain when it is time to wake up, which also kickstarts other processes, like raising body temperature and producing hormones such as cortisol. 

Normally our cortisol levels are relatively low at night - allowing us to sleep - and higher during the day, allowing for the stabilisation of energy levels and the modulation of immune function. 

But LAN unnaturally elevates cortisol levels at night, which can then disrupt sleep and introduce a host of problems relating things like body-fat levels and insulin resistance. It also contributes to sleep debt and can disrupt the regulation of appetite.

If, on the other hand, our rooms are properly dark at night there is no optic signal to the SCN, so our bodies pump out the much needed melatonin. 

Light exposure during the previous day can also affect melatonin levels - studies have shown that exposure to bright room light before bedtime shortens melatonin duration by about 90 minutes compared to dim light exposure. In addition, exposure to room light during usual hours of sleep suppresses melatonin levels by more than 50 percent. 

So, even before you hit the hay, the light in your bedroom may be causing you problems. With the introduction of tablets (not the sleeping kind), smartphones, and energy-efficient LED light bulbs, it's an issue that's only getting worse. 

And just to add insult to injury, many modern LED (light-emitting diode) devices emit blue light which is especially good at suppressing melatonin. This is because melanopsin — a photo-pigment found in specialised cells of the retina involved in the regulation of circadian rhythms — is most sensitive to blue light. 

Regrettably, all this hormone and biochemical disruption is creating downstream effects — and studies are now showing correlations with weight gain problems, the incidence of cancer, depression and adverse effects on the immune system.

Essentially we need to keep our bedrooms as dark as possible and avoid blue light before sleep. 

You might want to think about this next time you leave even the dimmest lights on in your bedroom overnight — including your clock radio and the light that bleeds in through the curtains from nearby street lights. 

Why not try removing electronic equipment from the bedroom and using dimmer lights before before you turn in, as well as refraining from viewing TV, smartphones and computer screens for up to an hour before bed?

And if your bedroom is affected by artificial light from outside (and blackout curtains don’t do the trick) speak to your local council about street light shielding, and maybe your neighbour about realigning any problematic external floodlights.

Oh, and while we’re at it, switch off that bl**dy lighthouse! Sleep well, zzz zzz.

The Lighthouse Keeper is written by Clive Simpson - for more information or to get in touch click here

The End of Night

The bright lights of Europe spilling into the night as seen from the Space Station.

Night is no longer as dark as it used to be. Street lamps, neon signs, ‘security' lights and the rest all contribute to an ever-present glow that has transformed the natural world and turned modern life into a wash of artificial light.

It is a theme the Lighthouse Keeper has looked at in several blog essays this autumn, partly inspired by one of this summer's best-selling books ‘The End of Night', written by US-based journalist Paul Bogard.

Light pollution around the world has expanded exponentially in recent decades and now it is reckoned that the vast majority people across Western Europe and the United States no longer experience a truly dark night.

Night's natural darkness is invaluable for our spiritual health and the health of the natural world and as a consequence every living creature, including ourselves, suffers from its loss.

Like the advancement of technology it is one of those things that changes subtly against the backdrop of busy lives – and almost without noticing we become accustomed to a new ‘normal'.
 

The Bortle scale, which classifies the darkness of skies from point of view of an astronomer, 
was originally published in Sky & Telescope magazine in 2001 and is an apt illustration for Bogard’s theme.

 
In his book, Bogard investigates the meaning of darkness and travels to some of the world's intensely lit cities - from Paris, the ‘city of light' to glittering Las Vegas and to still gas-lit streets of London's Westminster district, meeting an inimitable range of characters along the way.

Bogard contrasts the skies above our cities and urban populations to some of the most remote and darkest places on the globe, like the great national parks in America and the Island of Sark off the British coast.

He discusses how light is negatively affecting the natural world, how our well-being is significantly influenced by darkness or its lack, and how it's not a matter of using light at night or not, but rather when and where, how and how much.

Travelling the world looking for dark skies, Bogard considers our affinity for artificial light, the false sense of security it provides, and its implications.

He covers such broadly diverse issues as the health impacts of working the night-shift to the persecution of bats, and urges the reader to weigh the ramifications of light pollution and our failure to address them.  

The growth of light piollution across the United States, including
a projection for the year 2025.

 
"We think that because of television, the internet, or jet travel we see a lot of the planet," says Bogard.

"But the only chance we really have to retain our sense of the scale in the real universe is by looking at the night sky."

As we approach the winter solstice when the dark nights of the northern hemisphere reach their longest, what better time to delve into such a book?

Bogard's evocation of the night blends environmental and cultural history to make reading about light pollution a surprising pleasure.

By reclaiming the night we stand only to gain. Not least in decreased energy costs and redressing the balance of life but also in that other fast-disappearing phenomenon - wonder.

Bogard draws attention to the naturally dark night as a landscape in its own right - a separate, incredibly valuable environment that we overlook and destroy at our own peril.

‘The End of Night’ by Paul Bogard
is published by Fourth Estate and
is available at your local bookshop
or from Amazon.

The Age of Miracles

Karen Walker-Thompson's novel ‘The Age of Miracles’ is not an obvious literary award winner though it is a compulsive read and contains a number of interesting themes and challenging ideas - all introduced as the result of the phenomenon of Earth’s rotation slowing.

My previous blog ‘How fragile we are’ looked at the novel’s apocalyptic catastrophe theme - the dire consequences to all life on Earth as a result of the planet’s rotation gradually slowing and therefore extending both day and night.

But there are more subtle implications also to be considered when looking at the effects exaggerated daylight and dark hours might have on the normal working of our own bodies.

Midway through the book at the beginning of chapter 17, Thompson-Walker writes: "Two thousand years of art and superstition would suggest that it is darkness that haunts us most... but dozens of experiments conducted in the aftermath of the slowing revealed that it was not darkness that tampered most with our moods - it was light."

The implication, though not the cause, of night turning into day is not a million miles from the theme adopted by The Lighthouse Keeper for two of this autumn’s blog essays - ‘Fear of the dark’ and ‘Blinded by the night’.

It is now well-established by the medical profession that working through the night and the influence of light after dark can affect our circadian rhythms and long-term health and well-being in significant ways.

In his 2012 paper ‘Light Pollution, Nuisance and Planning Laws in the UK’ Martin Morgan-Taylor, principal lecturer in law at Leicester’s De Montfort University, states that artificial lighting is known to cause "some fairly obvious negative effects on human health and well-being" - in as much as floodlighting or illuminated advertising hoardings may disturb sleep by shining in bedroom windows.

"Indeed, it may be thought that sleeplessness may cause only temporary or negligible problems, but medical research is increasingly linking artificial light at night with some serious health effects, such as cancer and depression," he says.

"Other research indicates that artificial light at night may general disrupt human circadian rhythms."

In addressing the question of why this might by the case, Prof Morgan-Taylor pins the likely cause on what is known is that ‘white’ or ‘blue rich’ lighting, which mimics natural daylight and is being increasingly used at night.

"This type of light particularly suppresses the production of a circadian rhythm hormone called Melotin, so disturbing circadian rhythms," he states. Melotin is believed to be a powerful anti-oxidant that helps to ward off some human cancers.

"In other words, an avoidable exposure to ‘white/blue rich’ light at night may increase a person’s susceptibility to some cancers - and we are increasing our use of this form of lighting at night," he adds.

In ‘The Age of Miracles’ the world at large is thrust into ever-lengthening days and nights as Earth slows gradually from its standard 24 hour rotation.

At first the consequences are manageable, more of an inconvenience, but as the daylight hours stretch into periods of 30 and then 40 hours, and likewise the night, the effects on daily life become ever more pronounced and difficult. 

The terminator dividing day from night across Earth as seen
from the International Space Station.

The novel takes the concept of our bodies adapting to unnatural light patterns to a whole new level - but in considering current light pollution levels across the developed world (in England it increased by 24 percent between 1993 and 2000) the extrapolation is valuable.

The first chapter of Genesis in the Bible states that God ‘divided the light from the darkness’, which in Biblical terms can be viewed as both symbolic as well as being a statement about the natural environment. In essence we need them both because light allows us to see and darkness gives us an opportunity to sleep.

By lighting our neighbourhoods, towns and cities to excess and flooding our yards with unnecessary light we are wasting energy and undoubttedly contributing to climate change. In a more subtle way we may also be tampering with the laws of nature - and perhaps even creation itself. 

Beauty of the night

DUSK is about to wrap itself around the penultimate day of August - a balmy evening following a warm and sunny day on the prairies of South Lincolnshire.

As the evening quietens there is the distant drone of combine harvesters, working flat out just as they have been all day long in fields of wheat and barley, creating a dusty plume and the sweet, husky smell of freshly mown sheafs.

It’s barely 8.30 pm, twilight is fading fast and the local birds embark on a last cacophony of celebratory singing and chirruping before acquiescing to the night.

By now, the garden is alive with insects of the dark, a myriad moths flitting amongst the fading lavender heads and the bright open yellow blooms of evening primrose.

The warm air is rich with heady scents, a toxic mix for our undersung flying heroes of this hour who thrive and live their short lives by the smells of late summer evenings and early autumn nights.

Apart from this transitional time of the year when we might still find occasion to wander through our garden or local park as dusk falls, we tend to largely ignore these night-time creatures - perhaps we fear them, or just prefer to squish them without so much as a second thought.

No one knows exactly but there could be 250,000 different species of moth worldwide, so no matter where we live they inevitably share our space.

Their existence, a somewhat peculiar affair when compared to higher forms, is nevertheless an integral and important part of our natural eco system.

A moth emerges from its cocoon in leaf litter, then mates and lays eggs within the first 48 hours of life. With no more eating or drinking for the rest of its life, existence takes on a self-less and higher calling - pollinating flowers and crops, and maybe becoming a tasty snack for those further up the food chain.

Though an individual may live just a week or two - and the loss of a tiny percentage may have serious implications for some forms of agriculture - collectively they pollinate some 80 percent of the world’s flora.

Its largely nocturnal habit, however, means they are largely un-noticed by ourselves, except perhaps because of their fatal attraction to our ever-spreading arrays of artificial lights in backyards, streets and driveways.

Blinded by that same light, we all too often miss the delicate beauty of these nocturnal butterflies. Like bees, the humble moth does much to keep our world alive.

 

Let there be light

The Milky Way strode across the sky, a band of faint light spanning almost from horizon to horizon. In the distance, lights sparkled like ships on a dark ocean. Such a dark sky with a myriad twinkling stars is a sight that is becoming all too rare - or even beyond the experience of many.

This is the heart of the Fens at night. A natural planetarium with glorious low horizons in every direction and a pitch dark sky, just far enough from the sodium city lights of Peterborough and the market towns of Stamford and Spalding.

Indeed, this part of South Lincolnshire, an industrial farming and food-producing landscape by day, is by night one of Britain’s dwindling exceptions to our light-polluted lives.

According to the Council for the Protection of Rural England (CPRE), places with the ‘purest’ night-time darkness are (perhaps by definition) among the least populated in the country.

Dartmoor, Exmoor and the Quantock Hills in the south west; Salisbury Plain and the top of the Chilterns in southern England; parts of Lincolnshire to the east; the Black Mountains and the Brecons in Wales; the Yorkshire moors and some of Northumberland; plus large swathes of Scotland, outside major cities and the Borders.

Early this year Sark – the smallest of the four Channel Islands at just a couple of square miles – became the world's first officially-designated ‘Dark Sky Island’.

The US-based International Dark-Sky Association measured Sark's night-time illumination levels and assessed the degree of visibility of constellations in the night sky. And to assist Sark's claim, one of its government officers visited every outside light on the island and recommended measures to cut artificial light seeping into the sky.

Sark is not Britain's only dark success. In 2009 Galloway Forest in Scotland was designated Europe's first ‘Dark Sky Park’. As a result visitor numbers are booming, a new observatory is planned for the edge of the forest and neighbouring local councils have introduced restrictions on outside lighting to preserve the quality of darkness.

The Inner Hebrides’ island of Coll, 13 miles long and three miles wide with two main roads and a small airport, is another dark spot with no security lights on homes, or traffic or street lights.

Much closer to home, the Rutland village of Market Overton recently reduced its light pollution by replacing its old sodium street lights with modern light-emitting diode lamps. Its 39 lamps cost over £20,000 in total to convert but immediately produced an 80 per cent saving in electricity.

These locations, however, remain the exceptions to the light-polluted rule. And they are getting rarer thanks to what the Campaign for Dark Skies describes as ‘wasteful’ over-provision of domestic lighting by British householders.

CPRE has, for several years, urged government action to limit light pollution from street lamps, overnight illumination of shopping centres, office blocks and public buildings, stark upward lighting from floodlit sports complexes and, at the household level, outdoor lights that are unnecessarily bright or disperse their illumination. Of course it would also save a lot of money and energy too – Britain's street lamps alone cost an estimated £500 million a year to run.

The most common forms of such pollution are ‘light trespass’ when illumination from Britain's 22 million homes and 7.5 million street lights, even if designed with the intention of shining downwards, typically also extends upwards. You can see it in this picture of the UK at night as seen by astronauts passing overhead aboard the International Space Station.

Two other common forms are ‘sky glow’ – that orange glow visible for tens of miles around towns and cities easily seen from the air or from distant roads – and ‘glare’, the harsh white light on some modern housing estates and golf driving ranges at night.

As October marches onwards, here in the northern hemisphere we are plunging headlong into days of less daylight, longer nights and the clocks going back – all marking the onset of winter. And, while we say we prefer it lighter for longer, in reality most of us only now experience a limited degree of darkness.

Modern electricity's triumph over the night keeps us all busier. We live in a fast-moving, fully lit world where night still happens but is more of an optional experience – a kind of failed daylight. Our 24/7 supermarket culture has done it’s best to phase out the night.

Yet slowness and silence – the different rhythm of the night – are a necessary correction to the day. Life is too short to be all daylight. Moments of life take on a different quality at night-time, where the moon reflects the light of the sun and we have time to reflect what life is to us. So why not turn down the lights and rest awhile? Night is not less – it's more.

 

The Lighthouse Keeper is written by Clive Simpson - for more information, commission enquiries or to re-publish any of his articles click here for contact details

Pictures from above

As a keen photographer the Lighthouse Keeper is always looking for a new angle or perspective on a familiar subject - but from an earthly vantage point even perched atop of a high crane is no match for the kind of views astronauts have from the orbiting International Space Station.

This night time view of India-Pakistan borderlands was one of a series of night-time shots captured recently by one of the six crew members, who often say that one of their favourite off-duty pastimes is gazing back at Earth as there is "always something spectacular to see".

Clusters of yellow lights on the Indo-Gangetic Plain of northern India and northern Pakistan reveal numerous cities both large and small.

Of the hundreds of clusters, the largest are the metropolitan areas associated with the capital cities of Islamabad, Pakistan, in the foreground and New Delhi, India, at the top. For scale these metropolitan areas are approximately 700 km apart.

The lines of major highways connecting the larger cities also stand out. More subtle but still visible at night are the general outlines of the towering and partly cloud-covered Himalayan ranges immediately to the north (left).

A striking feature of this photograph is the line of lights, with a distinctly more orange hue, snaking across the central part of the image.

It appears to be more continuous and brighter than most highways in the view and is actually the fenced and floodlit border zone between the countries of India and Pakistan. The fence is designed to discourage smuggling and arms trafficking between the two countries.

This image was taken on a digital SLR camera with a 16 mm lens to provide a wide field of view, as the Space Station was tracking towards the southeast across the subcontinent of India.

The distinct, bright zone above the horizon (visible at top) is produced by airglow, a phenomena caused by excitation of atoms and molecules high in the atmosphere (above 80 km altitude) by ultraviolet radiation from the Sun. Part of the ISS and a solar panel array are visible at right.

This photograph below, taken from the Space Station at the end of July 2011, shows the Moon with the limb of Earth near the bottom, transitioning into the orange-coloured troposphere, the lowest and most dense portion of Earth's atmosphere.

The troposphere ends abruptly at the tropopause, which appears in the image as the sharp boundary between the orange and blue-coloured atmosphere. The silvery-blue noctilucent clouds extend far above the Earth's troposphere.