Aaron Rodgers, a quarterback for the Green Bay Packers, recently revealed that he will be embarking on a four-night “darkness retreat.”
He wants to use the retreat to help him decide on his 2023 football plans. He’s attempting to figure out whether he will stay with his current team, accept trade deals, or ultimately retire. The announcement has led to widespread conversations about this unconventional retreat, and what exactly darkness therapy entails.
What Is Darkness Therapy?
In a spiritual exercise that dates back to Tibetan Buddhism, Darkness Retreats are simply defined as “sensory deprivation isolation.” This entails isolating yourself in a room that is void of light and all other sensory distractions, and staying there for an extended period of time.
The person stays in a dark cabin for a predetermined amount of time. The cabin gets fresh air daily. There is unlimited drinking water and a heated shower. However, only two vegan meals are provided through a “two-way box” at the door. This is to ensure that light doesn’t enter the retreat.
Rodgers explains it as just “sitting in isolation, meditation, dealing with your thoughts.”
Researchers are still trying to determine whether these darkness retreats yield health benefits. Of particular importance its potential impact on melatonin levels.
What is Melatonin?
Melatonin is a regulatory neurohormone that is produced by the pineal gland, a pea-sized gland found above the middle of the brain, as a response to darkness. Labeled the “sleep hormone,” it has been shown to help regulate your body’s circadian rhythm. These are physical, mental, and behavioral changes that follow a 24-hour cycle. The most important rhythm is your sleep-wake cycle.
Melatonin affects the following bodily functions:
- Sleep: Since the pineal gland releases the highest levels of melatonin when there is darkness, you experience peak levels of melatonin at night. Studies have shown that you sleep better when you have the highest level of melatonin in your body.
- Menstrual Cycles: Since Melatonin interacts with biologically female hormones, research has shown that it helps regulate menstrual cycles. According to the University of Maryland Medical Center, at the start of your menstrual cycle, the length of ovulation cycles and menopause are all impacted by this hormone.
- Fertility: Angela Grassi, founder and author of The PCOS Workbook, says “melatonin has been shown to improve fertility.” Studies show that this antioxidant can assist in reversing oxidative damage to oocytes, which improves egg quality and results in higher fertility rates.
- Metabolism: Research shows that melatonin can increase metabolism and improve one’s ability to lose weight. Melatonin has the ability to aid in turning fat into energy, as opposed to storing it. It also regulates insulin sensitivity, acting as an anti-inflammatory, which can be beneficial to those who suffer from diabetes and high cholesterol.
Melatonin is important for various health functions. The idea is that darkness therapy can help combat factors that can impact melatonin levels, including light pollution.
Light Pollution
The electric lightbulb is one of the greatest inventions of all time. Electric lights are basically all around us. However, similar to plastic and carbon dioxide emissions, too much of a good thing can be detrimental to our health, and the environment.
Photo by Cherry Laithang on Unsplash
Defined as excessive, inappropriate exposure to artificial light, light pollution is harming our health. Health issues include interrupting sleep to confusing the circadian rhythm:
- Lowering Melatonin Production: Low melatonin levels lead to sleep deprivation, fatigue, headaches, stress, and anxiety. Also, recent studies show a connection between reduced melatonin levels and cancer.
A very common source of light pollution is blue light, which is found in cell phones, and other computer devices, as well as in LED lights.
Does Darkness Therapy Actually Work?
One of the most fascinating aspects of darkness therapy is the idea that light deprivation increases melatonin levels.
A study published in Investigative Ophthalmology & Visual Science studied two individuals over 10 days in complete, continual darkness. The study found that the constant darkness disrupted systemic melatonin levels, increasing morning melatonin rates and decreasing evening melatonin rates. This then equates to disrupted sleeping schedules.
There is no human study that proves light deprivation increases melatonin levels. Scientists argue that using light deprivation is wrong, as this disrupts the body’s internal clock which regulates melatonin rhythm. We know for sure that light exposure at night lowers melatonin levels. However, we are not sure whether the reverse is true.
David Blask, the head of the Laboratory of Chrono-Neuroendocrine Oncology at Tulane University School of Medicine, says
“the notion that exposure to darkness outside of nighttime could raise melatonin levels is simply not true.”
How To Increase Your Melatonin Levels
So, darkness therapy won’t really do much for your melatonin levels. However, here are a few suggestions for increasing your melatonin:
- Eat foods high in melatonin: You can increase your melatonin levels through the food you eat. Incorporate goji berries, milk, and nuts (especially pistachios and almonds, as they contain the highest melatonin content). You can also eat more grapes, asparagus, and fish (specifically salmon and sardines).
- Reduce screen time at night: It is advised that you don’t use your electronic device at least an hour before bed, as the blue light affects melatonin production
- Sleep in a completely dark room: Your body secretes more melatonin in the dark, so turn that lava lamp and LED lights off
- Supplements: Melatonin supplements are available, but they are typically prescribed for short-term sleep problems, so consult your doctor before opting for this.
Another Unconventional Remedy
This isn’t the first time Rodgers has taken the unconventional route of treatment.
Last summer, he took ayahuasca, an illegal psychedelic drug from the Amazonian Plant, which users described as helping with “personal insight and growth.” Rodgers stated that the drug had changed his life, explaining it was therapy.
“In doing (this), allowing me to understand how to unconditionally love other people, but first realizing it’s gotta start with (loving) myself.”
With him planning on going to the retreat after the Superbowl, we’re sure to hear how it went fairly soon.
MAIN IMAGE CREDIT: aaronrodgers12/instagram
References
- Posadzki, P.P., Bajpai, R., Kyaw, B.M., Roberts, N.J., Brzezinski, A., Christopoulos, G.I., Divakar, U., Bajpai, S., Soljak, M., Dunleavy, G. and Jarbrink, K., 2018. Melatonin and health: an umbrella review of health outcomes and biological mechanisms of action. BMC medicine, 16(1), pp.1-18.
- Cardinali, D.P., 2021. Melatonin and healthy aging. Vitamins and Hormones, 115, pp.67-88.
