Strategies for Reducing Sedentary Lifestyle

Overseen By Jen Jondac, BS

Age: 18+

Sex: Any

Trial Phase: Academic

Sponsor: Arizona State University

Must not be taking: Insulin, corticosteroids, growth hormone, melatonin

Disqualifiers: Sleep disorders, drug abuse, THC use, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: Unknown

30 Participants Needed

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial explores simple methods to encourage more movement and reduce evening screen time, which can enhance overall health. Participants will test combinations of wearing blue light blocking glasses, standing regularly in the evening, and ceasing eating after 8 p.m. It suits individuals who spend significant time on screens in the evening, eat late, and show signs of metabolic syndrome, such as a large waist circumference or high blood pressure. As an unphased trial, it provides a unique opportunity to contribute to research that may lead to healthier lifestyle recommendations.

Will I have to stop taking my current medications?

The trial does not specify if you need to stop taking your current medications, but it excludes those on medications that significantly affect glucose metabolism and sleep, like insulin and melatonin.

Is there any evidence suggesting that this trial's treatments are likely to be safe?

A previous study found that wearing blue light blocking glasses caused some mild side effects, such as headaches and discomfort, though these were uncommon. For interventions involving increased standing, research has shown that standing more frequently can reduce sitting time without serious side effects.

Regarding eating restrictions, specific safety data on stopping eating at a certain time is lacking. However, poor nutrition and lack of physical activity can increase the risk of health problems like obesity and heart disease.

Overall, these interventions appear generally safe, with few reported negative effects. ^{1 2 3 4 5}

Why are researchers excited about this trial?

Researchers are excited about this trial because it explores innovative strategies to combat sedentary lifestyles through simple lifestyle changes. Unlike traditional interventions that might focus on structured exercise programs or pharmaceuticals, these strategies leverage everyday habits. For instance, using blue light blocking glasses aims to improve sleep quality by minimizing exposure to stimulating light at night. Encouraging participants to stand for brief periods each hour can break up prolonged sitting, potentially reducing health risks linked to inactivity. Additionally, setting a consistent eating cutoff time in the evening may enhance metabolic health and support weight management. These techniques are not only easy to implement but also empower individuals to make small changes with potentially big impacts on their health.

What evidence suggests that this trial's treatments could be effective for reducing a sedentary lifestyle?

This trial will explore various strategies to reduce a sedentary lifestyle, including the use of blue light blocking glasses, standing, and eating habits. Research has shown that wearing blue light blocking glasses before bed can improve sleep quality and increase productivity the next day. These glasses reduce the harmful effects of blue light, which can interfere with sleep. In this trial, some participants will wear these glasses. Others will be prompted to stand more during the day, as studies suggest that standing instead of sitting can improve health by reducing sitting time. Programs encouraging standing have successfully decreased sitting time. Additionally, some participants will be encouraged to eat less in the evening, as stopping eating earlier may improve overall health and aid in weight management. ^{3 6 7 8 9}

Who Is on the Research Team?

Dorothy Sears, PhD

Principal Investigator

Arizona State University

Are You a Good Fit for This Trial?

This trial is for individuals who often sit and watch screens in the evening and may have cardiovascular disease, prediabetes, or obesity. Participants should be willing to use home-based technologies and wearable devices.

Inclusion Criteria

BMI ≥ 27 kg/m2; ≥25 kg/m2 if Asian

Reporting an average of ≥3 hours of recreational sedentary screen time per day extending until at least 9:00pm

On a typical night, consumes calories after 8:00pm

Exclusion Criteria

Recent or upcoming jetlag

Current practice of evening and nighttime blue light blocking

Any condition or circumstance that would prevent compliance to the protocol

Timeline for a Trial Participant

Screening

Participants are screened for eligibility to participate in the trial

2-4 weeks

Baseline

Participants undergo baseline measurements and assessments using wearable devices and home-based technologies

2 weeks

Intervention

Participants engage in behavioral interventions including avoiding dietary intake after 8pm, blocking blue-light exposure after 8pm, and breaking up prolonged sitting with standing after 5pm

2 weeks per condition

Multiple conditions in a crossover design

Follow-up

Participants are monitored for changes in sedentary screen time, glycemic control, and other health metrics

2 weeks

What Are the Treatments Tested in This Trial?

Interventions

• Blue light
• Eating
• Standing

Trial Overview The study tests if using blue light filters, standing desks, and specific eating strategies can lessen health risks from sedentary screen time. It measures how well participants accept these methods and stick with them.

How Is the Trial Designed?

Group I: Standing-Eating Experimental Treatment 2 Interventions

Intervention 1: Participants will be sent notifications each hour on the hour from 5pm until bed time to stand for 10 minutes that hour. Intervention 2: Participants will be encouraged to stop eating at 8pm.

Group II: Standing-Blue Light Experimental Treatment 2 Interventions

Intervention 1: Participants will be sent notifications each hour on the hour from 5pm until bed time to stand for 10 minutes that hour. Intervention 2: Participants will be encouraged to wear blue light blocking glasses at 8pm until bed time.

Group III: Eating-Standing Experimental Treatment 2 Interventions

Intervention 1: Participants will be encouraged to stop eating at 8pm. Intervention 2: Participants will be sent notifications each hour on the hour from 5pm until bed time to stand for 10 minutes that hour.

Group IV: Eating-Blue Light Experimental Treatment 2 Interventions

Intervention 1: Participants will be encouraged to stop eating at 8pm. Intervention 2: Participants will be encouraged to wear blue light blocking glasses at 8pm until bed time.

Group V: Blue light-standing Experimental Treatment 2 Interventions

Intervention 1: Participants will be encouraged to wear blue light blocking glasses at 8pm until bed time. Intervention 2: Participants will be sent notifications each hour on the hour from 5pm until bed time to stand for 10 minutes that hour.

Group VI: Blue light-Eating Experimental Treatment 2 Interventions

Intervention 1: Participants will be encouraged to wear blue light blocking glasses at 8pm until bed time. Intervention 2: Participants will be encouraged to stop eating at 8pm.

Who Is Running the Clinical Trial?

Arizona State University

Lead Sponsor

Trials

311

Recruited

109,000+

Published Research Related to This Trial

A review of 26 studies found that interventions aimed at reducing sedentary behavior in adults were categorized as very promising (39%), quite promising (21%), and non-promising (39%), with worksite-based interventions being the most common.

The most effective strategies included environmental restructuring and self-monitoring techniques, suggesting that future interventions should focus on modifying environments and enhancing self-regulatory skills to reduce sedentary behavior.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

How to reduce sitting time? A review of behaviour change strategies used in sedentary behaviour reduction interventions among adults. Gardner, B., Smith, L., Lorencatto, F., et al.[2023]

A study involving 2,809 university students showed that using decisional cues significantly reduced sedentary behavior, with sitting time decreasing from 92.9% to 84.5% over three weeks.

The implementation of decisional cues also increased standing time from 5.6% to 10.9% and active behavior from 1.5% to 4.5%, suggesting that simple prompts can effectively encourage more movement among students.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Stand Up, Students! Decisional Cues Reduce Sedentary Behavior in University Students. Mnich, C., Bachert, P., Kunkel, J., et al.[2020]

This systematic review aims to evaluate the effectiveness of interventions designed to reduce sedentary behavior in older adults (aged 60 and above) living in long-term care facilities, where sedentary behavior is particularly prevalent, averaging 9.4 hours per day.

The review will follow rigorous methods, including the PRISMA guidelines and risk of bias assessments, to ensure reliable results that could inform future interventions aimed at improving health outcomes for this population.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effectiveness of Interventions for Reducing Sedentary Behaviour in Older Adults Living in Long-Term Care Facilities: A Protocol for a Systematic Review. Karkauskiene, E., Tully, MA., Dudoniene, V., et al.[2023]

Citations

1. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC9434525/

Digital Eye Strain- A Comprehensive Review - PMC Innovations in the optical segment such as antireflective coating, blue-light blocking glasses, and polaroid lenses are other recommended measures to reduce eye ...

2. nature.com nature.com/articles/s42003-024-05962-8

how can physical activity facilitate adaptation to shift work? Shift work, involving night work, leads to impaired sleep, cognition, health and wellbeing, and an increased risk of occupational incidents.

3. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC12315928/

Optimizing the Potential Utility of Blue-Blocking Glasses for ... In addition, highly effective blue-blocking glasses may result in an across-the-board reduction in input for all physiological effects of light ...

4. sciencedaily.com sciencedaily.com/releases/2020/10/201015003444.htm

Blue-light glasses improve sleep and workday productivity, ... New research finds that wearing blue-light glasses just before sleeping can lead to a better night's sleep and contribute to a better day's work to follow.

5. link.springer.com link.springer.com/article/10.1007/s40123-023-00675-3

Blue Light Exposure: Ocular Hazards and Prevention—A ... Regarding protection, there is currently no evidence of a beneficial effect of blue blocking lenses for the prevention of eye diseases, in ...

6. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC6897282/

Impact of blue light filtering glasses on computer vision ... Our pilot study evaluates the effectiveness of BLFL on reducing CVS symptoms and fatigue in a cohort of radiologists.

7. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC10436683/

Blue‐light filtering spectacle lenses for visual performance ... Reported adverse events related to blue‐light filtering lenses were infrequent, but included increased depressive symptoms, headache, discomfort wearing the ...

8. safetyservices.ucdavis.edu safetyservices.ucdavis.edu/units/occupational-health/ergonomics/office-computer/blue-light

Blue Light Blocking Glasses The main concerns come from the idea that long-term duration and exposure to blue light may cause eyestrain, damage to the eye, and sleep ...

9. researchgate.net researchgate.net/publication/6517549_Safety_considerations_for_the_use_of_blue-light_blocking_glasses_in_shift-workers

Safety considerations for the use of blue-light blocking ... Participants were instructed to use the blue-blocking glasses after work and before bed but not while driving, for safety [9] , and encouraged ...