It is meant to be dark at night. It's not really that hard to understand, or is it?!
https://doi.org/10.1016/j.envpol.2023.121321

"We show a 36% average decrease in melatonin secretion in response to artificial light at night (ALAN) across a diverse range of species. This effect was observed for central and peripheral melatonin, diurnal and nocturnal species, and captive and free-living populations. We also reveal intensity-, wavelength-, and timing-dependent patterns of ALAN effects."

Recommendations from the paper:
Minimize the blue portion of used light sources
Adopt a discontinuous lighting strategy (ie use motion sensors)
The light intensity for all types of artificial light should be minimized as low as possible
https://doi.org/10.1111/ele.14387

Mind your rhythm, mind your light!
Download Circadian.
https://doi.org/10.1093%2Fsleep%2Fzsad001

Blue light oxidizes human skin. Mind the light you are living under.
Yes, the strength of blue wavelengths in sunlight is orders of magnitude greater than from devices/LEDs, but in sunlight, there is tons of red light to balance out blue, while UV is balanced by infrared.
In artificial light, red light is mostly, and IR is entirely absent. That means slow and steady damage with no counterbalance. Bad idea, indeed!
In other words, artificial light damages your skin (including skin cancer), not sunlight (unless your behavior disregards the laws of nature).
https://doi.org/10.1007/s43630-022-00319-8

It might be hard to believe for most people. But light at night increases chronic disease risk across the board—cancers, obesity, cardiovascular diseases, metabolic issues, AMD, and on and on.
https://doi.org/10.1001/jamanetworkopen.2023.51650

"Exposure to blue light significantly increased protein biomarkers associated with aging, inflammation, and tissue damage."
This is why you need a light source that emits a large portion of red and infrared wavelengths to mitigate the damage. It is no wonder that photobiomodulation is booming since we effectively eliminated red and infrared light from our lives by an indoor lifestyle and switching from incandescent to lEDs.
https://doi.org/10.1111/ics.12821

When blue-light filtering lenses are used, AMD and glaucoma risk and outcomes are better. Why is that?
Is it because people live more than 90% of their lives indoors, and the light from LEDs and screens is blue-enriched and deprived of red and infrared? If you filter the excessive blue wavelength when living indoors, you do better. But we need blue light for circadian entrainment and cortisol production.
What would be better than blue light filtering intraocular lenses? No lens implant at all, combined with lifestyle changes (more time outside with naked eyes, using day/nighttime blue light-blocking glasses when inside, and switching to circadian-friendly lighting). Dr. Fritz Hollwich has clearly shown that patients' eyesight and entire metabolism improved after cataract surgery without using any lens implants.
https://doi.org/10.1097/ijg.0000000000002220
https://doi.org/10.1016/j.ajo.2024.04.018

Hospitals are a light & noise nightmare, interfering with sleep and causing severe circadian disruptions.
Do not stay a single day longer than you absolutely have to.
https://doi.org/10.1002/jhm.13218

More light at night means a higher risk for metabolic issues and obesity.
https://doi.org/10.1007/s11356-023-28684-6

Great rundown on all things sunlight & earthing and why to combine the two.
https://www.youtube.com/watch?v=f_4DSui4-BI

Did you know long-term blue light exposure increases skin cancer risk?
It is all about balance. You need red/infrared to balance blue. Sunlight has that balance, digital screens and indoor lighting do not. Where do you spend most of your time? Are you connecting the dots?
https://doi.org/10.3390/biomedicines11082321

Want more awe, beauty, and connection in your life? Plus, dramatically increase your well-being and health? See you outside at sunrise :-)
https://doi.org/10.1016/j.jenvp.2023.101955

Besides its function as an endogenous synchronizer, melatonin provides the fetus/neonate with a remarkable arsenal of anti-inflammatory, antioxidant, and mitochondria protective capabilities while also carrying neurotrophic potential. This hightlights the importance of an optimal circadian lifestyle for the mother. Circadian disruption for the mum leads to an altered melatonin amplitude and acrophase timing with an inherent risk of developmental impairment.
For this reason alone bottle feeding is a disaster for the newborn.
https://doi.org/10.3390/nu16101422

"Circadian disruption appears to play an important role in many medical disorders, either as an early symptom as is seen in neurodegenerative disorders, or possibly even as a causative factor, as is seen in the multiple comorbid disorders seen in shift workers and individuals with social jet leg [Note: this is almost everyone]. All of this argues for the importance of a focus on circadian health as an essential component of both disease treatment and prevention."
Apply circadian lifestyle principles now. Download "Circadian: Your Natural Rhythm".
https://doi.org/10.1111/ejn.14298

Night-time blue blockers (red lenses) not only prevent circadian disruption from light at night, they also slow down your brain waves, helping you relax. This should not really be a surprise as you do not get the cortisol trigger via blue light. Instead, pineal melatonin is allowed to be released, getting you ready for sleep as nature intended.
https://doi.org/10.1186/s12868-024-00865-0

FYI, almost everyone in modern Western society experiences social jet lag frequently.
"The permanent social jet lag resulting in clock misalignment experienced by a number of adolescents should be considered as a matter of public health."
https://doi.org/10.1016/j.jphysparis.2017.05.001

Light at night >>>
= sleep disturbances
= circadian rhythm, melatonin, and cortisol alterations
= mood alterations and depression
= alterations in spermatogenesis, ocular structures, thermoregulation
= cardiovascular diseases.

The pathways described were:
i) changes in melatonin levels and circadian rhythm,
ii) direct stimulation of photoreceptors sensitive to light in ganglion cells,
iii) activation of oxidative stress, and
iv) alteration in specific metabolites by activating stress genes.
https://doi.org/10.1080/09291016.2022.2151763

The researchers found that diet had little impact on infant growth or the differences in the infants' microbiomes. Breastfeeding is far superior (duh!), and bacteria that are being removed maintain their light/dark oscillations.
The author ponders, "Can we identify mechanisms in bacteria that control their circadian behavior?".
And the answer is...
L
I
G
H
T

http://dx.doi.org/10.1016/j.chom.2024.02.015