You need brighter days! Find ways to move more of your activities outside. Light up your life!
https://doi.org/10.1016/j.jad.2021.08.056

Light at night increases the risk of allergies. Light at night keeps on giving. It seems there is nothing it doesn’t mess up. Start mitigating your light environment!
https://doi.org/10.1016/j.ijheh.2022.113932

Low levels of light during sleep increases systemic inflammation and depression. You need dark nights before and during sleep. Start mitigating or pay the price!
https://doi.org/10.1093/sleep/zsz067.037

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

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

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

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

"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

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