Does This Look Like Your Pre-Bedtime Routine?

For a lot of us, we have trained ourselves to get home at night and relax by watching TV, playing on our phones or even doing work on our computers.  The quality of our sleep as a nation has suffered greatly.  It just so happens that the single biggest contributor to our sleep problems is the use of artificial lighting and electronics at night.

Devices that emit light of a blue wavelength trick our brains in to thinking it’s daytime.  We are reliant on our bodies internal alarm clock to tell us when we are tired and though blue light is necessary during day time to keep us alert and productive, being exposed to it at night can be disastrous for our sleep cycle. Modern light bulbs and electronic devices can produce large amounts of blue light which will trick your brains in to thinking it is daytime.  Blue light will inhibit our melatonin production, therefore affecting the quality and quantity of our sleep. Melatonin suppression has also been linked as one of the key leaders of obesity and many chronic illnesses dealt with today.

So How Do I Block Blue Light??
1. One simple and super stylish way to avoid blue light in the evening is by purchasing a pair of blue-blocking glasses.
These glasses will effectively block blue light so that you can naturally produce the right amounts of melatonin and your body will know not to stay awake.  These are also great for shift workers, allowing them to put the glasses on mid day when they get home, helping block natural light and get them into a sleepy state quicker.

2. Another solution is downloading a program to your computer or phone device called f.lux.

https://justgetflux.com/

f.lux adjusts the color and brightness of your screen in conjunction with your time zone, making it brighter during day time and naturally darker as the sun sets. This, readying your eyes and mind for sleep time and allowing you to get sleepy.

3. An easy solution to removing blue light is replacing the light bulb in your bed side lamp with an amber light bulb.

https://www.amazon.com/Westinghouse-0344300-Trans-Amber-Incandescent/dp/B000HJBDU0/ref=sr_1_3?ie=UTF8&qid=1485833506&sr=8-3&keywords=amber+light+bulb

4. And last but certainly not least, a simple solution is to turn off all lights 1-2 hours before bed, making sure that you have black out curtains or you can use a sleep mask.  Simply making these fixes can make a world of difference for your quality of sleep.

To sum it up, I HIGHLY recommend you get a pair of blue light blocking glasses or amber light bulbs and start there.  Pay attention to what changes occur. Maybe you wake up feeling more rested, in a better mood, or you find yourself falling asleep much easier.  Amber light bulbs are very inexpensive and can be a great addition to your night time routine.  Don’t let sleep be underrated in your journey of health and fitness, it is absolutely essential to our health and well-being to be well rested!

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