How Blue Light Is Destroying Your Sleep & What You Can Do About It


Hey guys, today I want to talk to you about
blue light and the role that it plays in this insomnia epidemic that seems to be plaguing
modern day society. So what is blue light? It is the shortest wavelength of visible light. The shortest wavelength of light that can
be seen with the human eye. And up until the advent of electricity and
the proliferation of electronics that is all around us now the only source of it was the
sun. So what our bodies did over thousands of years
of evolution is learn to adapt to this blue light exposure and lack of exposure between
night and day. So when blue light enters the human eye it
tells your brain to not produce melatonin. And when it stops entering the human eye for
a couple of hours, the brain is then signaled to start producing melatonin. Melatonin is the natural hormone produced
by the pineal gland that regulates your sleep-wake cycles, it tells your body that is time for
bed, it gets you drowsy, it gets you sleepy. And so long this blue light is entering the
human eye your body is not producing that melatonin. What this results in is the insomnia epidemic
we’re now experiencing today. With all the tablets, devices, phones, computers,
even artificial light indoors, light bulbs, LED, all produces blue light that confuses
our body into thinking is day time. And think, if this goes on day after day,
month after  month, year after year, your body is completely out of whack, your sleep
schedule, your circadian rhythm is completely out of whack, and no wonder we have such a
hard time sleeping. So this is really the first line of attack
as far as I’m concerned. If you’re having trouble sleeping, if you’re
experiencing insomnia, and are either not sleeping at all or getting very poor quality
sleep when you do eliminate your exposure to blue light, which means, artificial light
indoors, computers, tablets, cellphones, … Now I know that’s a big ask, so if you’re
unable to do that, there’s a few other tips I can provide you. One would be to get blue light blocking glasses,
this is a pair of glasses that are amber in color, and what they do is they filter the
light that’s entering your eyes and basically blocks the blue light. So you put these glasses on, you wear them
around your house two hours before bedtime, right up until you’re ready to go to sleep,
and I use these personally and they have a huge effect. I’ve noticed when I started using them,
I get drowsy a lot easier when it’s actually time for bedtime as opposed to having that
feeling of just being wired and you’re just not ready for bed even though it’s bedtime. So try out some blue light blocking glasses. You can also get apps, I mean, on your phone
there’s.. on iPhone, for example, there’s a night shift feature now that actually dims
your display and makes it more of an amber color. There’s an app called F.lux for computers
and it will dim your screen as well at certain hours to make it more amber and take out the
blue light. If you want to go extreme you can light candles
around your house, turn of the lights and light some candles or get some amber light
bulbs for different lights in your house for when it’s bedtime. All these are excellent, viable ways to block
the blue light, put them into practice about two hours before bedtime so that you have
two hours of non blue light exposure up until you’re ready to go to sleep, because then
your body is signaled, it gets that signal that there’s no blue light, it starts producing
the melatonin. And if you actually apply this over a period
of time… I noticed for myself, my sleep schedule got
a lot more consistent, and I get much better sleep and I’m actually ready to go to sleep. This is serious guys, take this very seriously,
put some of these tips into practice, because even if you’re getting some sleep, I can
assure you you’re sleep is not as high quality as it could be if you were constantly throwing
your system and your body off by assaulting yourself, assaulting yourself with blue light. And one thing to notice, blue light is not
bad, it’s actually very good during the day. It wakes us up, it makes us alert, it’s
completely fine in that regard. And one other quick thing to add, when is
actually bedtime, you want it pitch black. If you need, if you have blinds and light
is still coming through the blinds from outside, get some blackout curtains. This is crucial. Complete darkness you want when sleeping. Because even that light peeking through the
windows has been shown to affect our sleep quality. So to summarize: two hours before bedtime
do everything and anything you can to block blue light exposure, to limit it or completely
eliminate it. And number two ensure that, for your sleep
time, it’s completely blacked out. No light from outside of the windows or even
devices surrounding you that are illuminating, giving off light, shut all that stuff down,
aim for complete darkness. I hope these tips were helpful for you guys,
they have radically improved my sleep quality and I’m certain they will for you too. Love hearing back from you guys, so please
comment, please like the video, and will see you in the next one.

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