Sleep problems? (Blue light)

Sleep has to be one of the most important keys to your physical and mental wellbeing.

If you’re not getting proper sleep and you struggle with energy; stick around for some info on the effects of artificial light on your circadian rhythm and find some tips to manage!

If you enjoy this article you might be interested in our ebook series Tips to thrive.

You can download the first ebook on sleep here and keep an eye out for future books! Aight let’s continue!

What is blue light?

You might have already heard of blue light and its negative effects to your eyes and sleep. If so, that’s awesome, but for anyone who’s curious, let me give you the rundown on how blue light is detrimental to our sleep and health.

To keep this brief, the sun produces natural, beneficial blue light in the morning. “This is key for waking up”

We evolved with this and are exposed to the perfect amounts needed for the body’s clock to run correctly.

How does it effect our sleep?

Once we introduce artificial (man-made) light into to the equation, problems arise.

Blue light from our TV’s, computer screens, phones, lighting and even LED lights, ALL pro- duce blue light. (candlelight is fine).

Frequent exposure to blue light throughout the day means our bodies are secreting cortisol more often than normal. Remember that cortisol is a stress hormone and an inflammatory.

This can lead to feelings of stress, anxiety, headaches and muscle tightness; it also inhibits the body’s secretion of melatonin at night. In other words, your brain thinks it still morning time and says, “wake up”, even though you’re watching your favourite Netflix show at 9 pm before bed.

Solution?

Luckily there are ways of managing your blue light exposure through the daytime.

If you spend a lot of time on the phone or laptop for school or work, make a habit of taking a break every 20 minutes or so; while on your lunch breaks, try and spend a bit of time out in the sun while you eat.

This will help your body notice that it’s not the morning time; it’s also quite therapeutic!

You can also purchase blue light blocking glasses such as Ra Optics or BLUblox (no affilia- tion), but I do recommend for quality blue light eye protection.

If you have a prescription you can get them made with these blue light lenses or you can pur- chase plain lenses online. Prices vary, but, in my opinion, most work; it just depends if you want branded or custom prescriptions.

Anyone on a budget can find some great non brand glasses such as these blue light blocker glasses

To be safe, always check the reviews and descriptions! Some even come with blue light torches to prove they work!

Just be sure not to substitute lowering your exposure to blue light with wearing these glasses. It’s always more ideal to avoid the source of a problem.

Oh and it’s not just your eyes!

Although your eyes are the most sensitive, we also have light receptors in our skin, so taking breaks as often as possible and getting some natural sunlight thought the day is ideal!

Don’t beat yourself up if you’re unable to do it as often as you want, or if one day you’re just too busy and forget. It’s likely to happen.

Just do yourself the favour and try your best! That way you know you’re doing all you can, and trust me, when you do these changes consistently, you will form healthy habits and you will notice the difference!

Consistency is key! It can take a bit of time for your body to re-adjust.

Consistency is key!

If you liked this article I highly recommend this free ebook on sleep!