On my last blog I touched a bit on the topic of blue light that emits from electronics and how it can affect your sleep, but I feel we should discuss it some more.
Mainly because unless you are electronic free, it’s in your face a good 12 -14 hours a day, most days!
We can’t do much about it during the day because of work, ya know?!? And honestly, it’s not that big of a deal during the day.
However, it is important to be hyper-aware of how much time you are spending on the computer, TV, cell phone, and tablets in the evenings.
Blue light suppresses the production of melatonin, which results in poor quality of sleep.
You might even be taking melatonin or another sleep supplement because you are aware that you have a sleep issue. But did you associate blue light from electronics with your poor quality of sleep?
Supplements should only be used on occasion for traveling or jet lag, not on a daily basis.
If you supplement on a daily basis, over time the brain says hey I don’t need to make this hormone anymore, and the amount you supplement with will increase because your body will need more and more.
You want your body to do its job efficiently, not shut down a vital hormone that supports your health.
Melatonin is responsible for cueing your body for sleep when the sun starts to set, and gets darker outside; this is the signal to the body to start producing melatonin.
However, if you never leave your electronics and blue light is shining in your eyes the entire evening, your body does not get this signal.
Sure you may fall asleep easily, due to pure exhaustion, but do you wake up several times a night? Do you wake up and scroll social media or check your email during the night (more blue light)? Do you wake up feeling refreshed, full of energy and no need for caffeine?
Chances are you just answered, yes, yes and NOPE!
Do you have the following symptoms due to low melatonin production?
- Are you wired but tired in the evenings? Tired but can’t fall asleep; brain won’t shut off?
- Are you super tired during the day or hit that 3 pm crash?
- Are you always catching the nasty bugs or viruses floating around?
- Do you often have “senior” moments and can’t remember what you were doing or have CRS (can’t remember shit) syndrome?
Alright… so what can you do to increase your melatonin production to get quality sleep every night?
- Set an electronic curfew each night at least 60-90 minutes before bedtime.
- Leisure walk around sunset each night and let your body get nature’s cue to start producing melatonin. Leisure walking also helps to reduce your stress levels, bringing down cortisol so that melatonin can take over.
- Set up apps to block blue light on your phone, computer or tablets each night around 6 or 7 pm.
- Nightshift is in the settings of Apple devices.
- Twightlight is a great app to download for Android devices.
- F.lux is an excellent software to download for computers.
- Purchase blue light blocking glasses to wear while watching TV at night.
It really is that simple!! You don’t need supplements; you just need to protect your eyes from blue light and reduce stress each night.
Is sleep and stress management an area you need help in? Setting routines may feel daunting at first, but once you get them integrated into your life, they can be serious game changers for your health!!
If you’d like to chat about your unique circumstance and need help finding solutions for sleep and stress management, book a free 30-minute strategy call with me!Schedule a free 30 minute Strategy Call now!