Sleep and Lighting
Blue Light ~ Lighting ~ Melatonin
Your body requires sleep to repair and lose weight. Everything depends on this. Multiple factors affect sleep including exercise, stress, and diet that are covered elsewhere here. One important factor is Lighting.
Blue Light - Take some simple steps to reduce excessive blue light to help you sleep. Don't buy into the fear that screens are making you go blind. You definitely want to reduce blue light as it relates to sleep but does blue light from devices damage our eyes? Not really...
Why you don't need blue light lenses: Hidden camera investigation. Jumps right to the relevant part 4:04 to 8:40
Lighting
As humans spend less time outdoors we lose the benefit of sunlight on sleep and are exposed to and affected by bad indoor lighting.
- If you still have some incandescent lights save those for your bedroom lamps before you go to sleep.
- Buy the "warm" LEDs, not the cool white. You'll get less eyestrain and more pleasing lighting.
- Set any devices to reduce the blue light setting a few hours before bedtime. Even better if you don't touch devices when you get in bed.
- You can try the free version of IRIS software for your computer screen. It has simple modes and presets like reading and gaming. https://iristech.co/iris/
Melatonin - I don’t care what the ads say. I have found through extensive reading and self-testing that it IS habit-forming. It has been documented that long-term use will lower your own body’s production. However for me personally I found it’s great for temporary use, illness, and travel. Don’t take it with blood thinners like Warfarin or before surgery/dental. Here is some good background information on the natural melatonin that your body produces.
Notes
Morning walks help the body recover after a night of poor sleep.
Poor sleep raises fasting blood sugar.
