My quest for Quality Sleep & to feel Present during the day.
- Preeti Girisha
- Feb 23, 2021
- 3 min read
Updated: Feb 24, 2021
According to the study, "It is estimated that 50 to 70 million Americans chronically suffer from a disorder of sleep and wakefulness, hindering daily functioning and adversely affecting health and longevity".
Not all lights are created equal.
P.S Please watch this video in full. It contains important information. Thanks
Many essential functions are influenced by light both indirectly through alignment of circadian rhythms and acutely by direct mechanisms. Mrosovsky et al., 1999
Light exposure can also acutely influence human alertness, cognition, and physiology (Chellappa et al., 2011).
Dysregulation of the circadian system by abnormal lighting conditions has many negative consequences. (Golombek and Rosenstein, 2010)
As a result, there is a developing awareness of light quality in everyday life (Lucas et al., 2014).
Here are my Takeaways:
Protection from Artificial light sources
I use Blue light protection glasses for day and night. These are the one I use
Here is Why?
Since computer, e-reader, and smartphone displays contain high amounts of blue light, they may constitute a risk factor for sleep and circadian disorders. According to this published study, using a tablet (e-reader) at night just before sleeping while in bed induces circadian phase delay and melatonin suppression, alters sleep quality, and reduces cognitive performance in the subsequent morning. Chang A.M et all 2015
Early morning exposure to natural light. Catch the sunrise and sunsets.
The feelings of well-being when out in the sun are the result of endorphins released by the body in response to sun exposure.
The expression and production of beta endorphins are increased by exposure to IRA,UVB & UVA.
Beta endorphin is an endogenous opioid peptide also promotes relaxation, relieves pain, promotes wound healing and supports the immune system. Holick,M 2016
Beta endorphin released into the blood during sun exposure may reach the brain to induce mood enhancement and relaxation. Juzeniene, A et all 2012
Shadow rule- According to EPA.GOV “If your shadow is taller than you are (in the early morning and late afternoon), your UV exposure is likely to be lower.
It is important to obtain natural light in the morning and evening. If your shadow is taller than you, it means that beneficial IRA is more available than UV radiation. Barolet, D. et al 2016
Tune to Light & dark cycle
Sunshine Harmone: VIT D" The exposure of our skin to UVB radiation is the main way we produce vitamin D, not through food or supplements. UVB generates 90% of the body’s vitamin D. We should not ignore our body’s natural capacity to produce vitamin D through adequate sun exposure. .Baggerly, C. et al.
"Besides chronobiological impacts, LED screens could be phototoxic to the eye. Blue light has the highest photon energy in the visible spectrum, and it readily penetrates through the cornea and the lens to reach the retina, potentially resulting in retinal damage, a phenomenon known to ophthalmologists as the “blue light hazard.” Chang, A. M
Thank you for reading my post. Please let me know how I can help.
References:
Barolet, D. et al. Infrared and Skin: Friend or Foe. Journal of Photochemistry and Photobiology, 2016; 155:78-85.
Chang, A. M., Aeschbach, D., Duffy, J. F. & Czeisler, C. A. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc. Natl. Acad. Sci. U. S.A 12, 12327 (2015).
Rångtell, F. H. et al. Two hours of evening reading on a self-luminous tablet vs. reading a physical book does not alter sleep after daytime bright light exposure. Sleep. Med. 23, 111–118 (2016).
Sunlight and Vitamin D: Necessary for Public Health. Journal of the American College of Nutrition, 2015; 34(4):359-365.
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