Christmas lights and sleepless nights: The science of holiday jet lag

Authors

  • Juan A. Juárez-Antonio Centro de Investigación en Ciencia Aplicada y Tecnología Avanzada, Instituto Politécnico Nacional, Boulevard de la Tecnología, 1036 Z-1, P 2/2, 62790, Xochitepec, Morelos, México.
  • Ashley J. Gutiérrez-Onofre Centro de Investigación en Ciencia Aplicada y Tecnología Avanzada, Instituto Politécnico Nacional, Boulevard de la Tecnología, 1036 Z-1, P 2/2, 62790, Xochitepec, Morelos, México.
  • Francisca Villanueva Flores Centro de Investigación en Ciencia Aplicada y Tecnología Avanzada, Instituto Politécnico Nacional, Boulevard de la Tecnología, 1036 Z-1, P 2/2, 62790, Xochitepec, Morelos, México.

Keywords:

Circadian rhythms, Blue light, Melatonin, LED lighting, Night-time sleep

Abstract

In December, LED lights, screens, and garlands turn night into “day,” disrupting the circadian clock. This article explains, based on the neurobiology of melanopsin and melatonin, how blue light at night delays sleep and promotes “holiday jet lag”: more fatigue, cravings, and bad mood. It proposes simple “light hygiene” strategies (color, intensity, and timing) and two practical tools: a mini test and a home diary of light and sleep so that each reader can experiment at home.

References

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Published

2025-12-30

How to Cite

Juárez-Antonio, J. A., Gutiérrez-Onofre, A. J., & Villanueva Flores, F. (2025). Christmas lights and sleepless nights: The science of holiday jet lag. Revista De divulgación científica IBIO, 8(1), 317. Retrieved from http://revistaibio.com/ojs33/index.php/main/article/view/317

Issue

Vol. 8 No. 1 (2026): Marzo 2026 - junio 2026

Section

Hot Science

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