𝚈𝚘𝚞𝚛 𝚎𝚕𝚎𝚌𝚝𝚛𝚘𝚗𝚒𝚌𝚜 𝚖𝚒𝚐𝚑𝚝 𝚋𝚎 𝚍𝚒𝚜𝚛𝚞𝚙𝚝𝚒𝚗𝚐 𝚢𝚘𝚞𝚛 𝚣𝚣𝚣𝚣𝚣’𝚜….
This is an important topic as about 30% of us have sleep difficulties.
A client of mine recently purchased a blue light bulb for a lamp in their bedroom to help set the ambiance for sleep. They choose a blue light bulb for the color qualities associated with blue; calming, cooling, and soothing.
However, this color was probably not the best choice as blue light disrupts our circadian rhythm and alters our ability to have a restful sleep.
Blue light is found in sunlight but also in LED lights, computers, phones, and T.V.’s. Blue light increases our cortisol levels allowing us to stay alert and active during the day.
Evening exposure to blue light tricks the brain into thinking it is still daylight and thus stops the signal to our pineal gland to produce and release melatonin, which makes us sleepy.
In just a couple nights after switching to a warmer toned light bulb, my client noticed that they were falling asleep with ease and sleeping deeper.
Below are a couple of tricks I have for avoiding blue light in the evening:
☾ Instead of watching T.V. or watching a device, listen to a podcast or audiobook (maybe even read)
☾ Blue Light Blocking Glasses are available for purchase. @blubloxofficial is one of the few companies that has had the effectiveness of their glasses studied. If you know of others, please let me know!
☾ If you do have to use screens in the evening try to stop using them 2 hours before bed
☾ Go for a walk or spend time outside in the evening as this signals to the brain to start producing melatonin
☾ Use red or yellow toned light bulbs, or like a Himalayan salt lamp for light in the bedroom
☾ I used to say turn your device to night mode, but there has since been some investigation into this, and the findings suggest that these modes were not as effective as we thought at blocking blue light. The best way to eliminate all the blue light is to turn the screen on your devices to red. Here is the article that tells you how to do it ↓
Do you have your own tricks for falling sleep? Let me know your favorites