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Circadian Rhythms Definition: Sleep Deep & Less Blue Light
Sleep, the elusive elixir of well-being, is in short supply these days. Our lives are brimming with tech gadgets that, while simplifying our daily tasks, often expose us to an unwelcome by-product – blue light. This sneaky sleep saboteur has earned itself quite the reputation for wreaking havoc on our circadian rhythms, leaving many of us tossing and turning, seeking the sweet solace of slumber.
In this modern age, where our eyes are glued to screens more often than not, it's essential to tackle the problem of blue light exposure head-on. In this blog post, we'll dive into the fascinating world of blue light and sleep, exploring the science behind how these seemingly innocuous rays can disrupt our precious shut-eye.
But don't worry, for this isn't a tale of doom and gloom. On the contrary, we'll share practical tips and strategies for naturally reducing your blue light exposure. From limiting screen time before bed to adopting a sleep-friendly evening routine, we'll guide you to reclaiming your well-deserved rest. And if you're keen on embracing technology that works harmoniously with your sleep goals, we've got you covered too. We'll introduce you to some tools and techniques that provide innovative solutions designed to shield you from blue light and aid in helping you drift off into dreamland.
So, insomniacs and sleep enthusiasts alike, as we embark on this journey to better understand the impact of blue light on our sleep quality and discover how to create a sleep-friendly environment. Together, we'll unlock the secrets to a peaceful night's rest, one night at a time.
The Science Behind
Blue Light & Sleep
Blue light, a high-energy visible (HEV) light with a wavelength of approximately 480 nanometers, is emitted by the sun and various electronic devices such as smartphones, tablets, and computer screens. While blue light has its benefits, particularly during daylight hours, when it helps regulate our circadian rhythm and boost alertness, it can be detrimental to our sleep when exposure occurs at night.
Our circadian rhythm, often called our internal clock, is a 24-hour cycle that regulates various physiological processes, including sleep. Exposure to natural light during the day helps keep our circadian rhythm in sync. However, when we expose ourselves to artificial blue light from electronic devices in the evening, it can disrupt our body's natural rhythm, tricking it into thinking it's still daytime.
This disruption in our circadian rhythm has a knock-on effect on melatonin production. Melatonin, a hormone the pineal gland produces, is crucial in sleep regulation. Its production increases in response to darkness, signalling to our body that it's time to sleep. When exposed to blue light at night, melatonin production can be suppressed, leading to difficulty falling asleep, poor sleep quality, and insomnia.
In addition to disrupting melatonin production, blue light can also interfere with our sleep architecture, which comprises different stages of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep. Each phase has specific physiological functions and contributes to the overall restorative nature of sleep. Blue light exposure at night can reduce the time spent in deep healthy sleep and REM sleep, resulting in less beneficial and less satisfying sleep. To protect our sleep and overall well-being, we must be mindful of blue light exposure and take steps to minimise its impact on our sleep patterns.
The DefenderShield's Bedtime Bundle includes blue light glasses, which block blue light from entering the cornea. It is also a great way to protect from every day EMF and provide a complete blackout to your brain so you can trick your mind into thinking its bedtime, resulting in a good night's sleep. One thing to combat blue light is actually the use of red light!
Red light therapy has been shown to help with sleep at night and has many benefits other than this. Our beginner's guide to red light therapy is a good read for those who have yet to hear of this type of therapy and those who would like to learn more.
Natural Strategies for Reducing Blue Light Exposure
To combat the adverse effects of blue light on sleep, you can adopt several natural strategies to reduce exposure and enhance your sleep quality.
Limiting screen time before bedtime: Research has shown that limiting exposure to screens at least an hour before rest can significantly improve sleep quality and duration (Cajochen et al., 2011). Establishing a "screen-free" period before bed allows your body to produce melatonin and prepare for sleep naturally. Consider swapping screen time for activities such as reading a physical book, journaling, or meditating to promote further relaxation.
Adopting a sleep-friendly evening routine: Creating a consistent evening routine can signal to your body that it's time to wind down and prepare for sleep. Think of taking a warm bath, practising gentle stretches, or engaging in mindfulness exercises. Okano et al. (2019) demonstrated that relaxation techniques before bed can help reduce cortisol levels, which may improve sleep quality. Give yourself a routine to follow which incorporates meditation and breathing exercises. OXA is the first breathing wearable that allows for measuring your breath so you can find out more about your current state and work on improving it through cutting-edge biofeedback sensors.
Establishing a bedtime schedule: Consistency is vital when it comes to sleep. Going to bed and waking up at the same time every day helps regulate your body's internal clock, making it easier to fall asleep and wake up refreshed. Stick to a consistent bedtime schedule, even on weekends, to create a stable sleep pattern that supports your body's natural rhythms. A study by Crowley et al. (2018) showed that maintaining a regular sleep-wake schedule is associated with better sleep quality and reduced daytime sleepiness.
Create a dark and comfortable sleep environment: Ensuring your bedroom is conducive to sleep can significantly impact your ability to fall asleep and maintain restorative sleep throughout the night. Use blackout curtains or an eye mask to block out external light sources to minimise light exposure. Additionally, maintaining a relaxed and comfortable room temperature, investing in a supportive mattress and pillows, and reducing noise levels can enhance the sleep environment.
By implementing these natural strategies, you can help protect your sleep and overall well-being without relying solely on technology.
Blue Light Blocking Technologies & Sleep-Aid Products
In addition to adopting realistic strategies for reducing blue light exposure, several innovative technologies and sleep products can further enhance your sleep quality by minimising the impact of blue light and EMF radiation.
Blue light filtering glasses: Proven to effectively reduce the impact of blue light on melatonin production (Burkhart & Phelps, 2009). By pairing these glasses with a complete eye mask that blocks out all light, you can create an optimal sleep environment that promotes melatonin production and supports your circadian rhythm. The EMF-protecting blanket provides additional protection from electromagnetic radiation, ensuring a safer and more relaxing sleep experience.
Iris software: Iris is a software application for Mac and Windows and was created to reduce blue light emissions from screens. It offers a range of customisable settings, allowing users to control the amount of blue light filtered, screen temperature, and brightness, depending on the time of day and personal preferences. There is even a timer to leave your desk at a particular time if you forget. It is always a good idea to stretch your legs and get moving. Using Iris, you can minimise the impact of blue light exposure while using your devices, especially during evening hours when melatonin production is crucial.
Kally Sleep pillows and blankets: Kally Sleep offers a range of sleep products designed to optimise comfort and support during sleep. Their pillows and blankets are designed explicitly with sleep quality in mind, using materials that provide the right balance of softness, support, and temperature regulation. Investing in high-quality sleep products, such as those Best Sellers by Kally Sleep, can significantly improve your sleep environment and quality and duration.
Conclusion
Throughout this blog post, we have explored the significance of improving sleep quality and how it can significantly impact our overall well-being. We've delved into the science behind blue light and its effects on our sleep patterns and shared natural strategies for reducing blue light exposure and creating a sleep-friendly environment.
Moreover, we have highlighted the importance of incorporating sleep-friendly technology and products into your daily routine. By investing in innovative solutions like the DefenderShield® Bedtime Bundle, Kally Sleep Sleep Gear and software like IRIS, you can proactively protect and enhance your sleep. These high-quality products have been carefully designed to address various aspects of sleep quality, providing a comprehensive and effective solution to your sleep needs.
We encourage you to adopt these sleep-friendly practices and technologies and experience the difference they can make in your sleep quality and overall well-being. By prioritising your sleep and integrating these products into your routine, you're investing in a better night's rest and a healthier and happier life. Give yourself the gift of better sleep, and let our products support your journey to optimal health and wellness.
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References
1. Cajochen, C., Frey, S., Anders, D., Späti, J., Bues, M., Pross, A., Mager, R., Wirz-Justice, A., & Stefani, O. (2011). Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology, 110(5), 1432-1438. https://doi.org/10.1152/japplphysiol.00165.2011
2. Okano, K., Kaczmarzyk, J. R., Dave, N., Gabrieli, J. D., & Grossman, J. C. (2019). Sleep quality, duration, and consistency are associated with better academic performance in college students. NPJ Science of Learning, 4(1), 1-6. https://doi.org/10.1038/s41539-019-0055-z
3. Burkhart, K., & Phelps, J. R. (2009). Amber lenses to block blue light and improve sleep: a randomized trial. Chronobiology International, 26(8), 1602-1612. https://doi.org/10.3109/07420520903523719
4. Crowley, S. J., Wolfson, A. R., Tarokh, L., & Carskadon, M. A. (2018). An update on adolescent sleep: New evidence informing the perfect storm model. Journal of Adolescence, 67, 55-65. https://doi.org/10.1016/j.adolescence.2018.06.001
Disclaimer
Please consult with a healthcare practitioner before attempting any protocols or methods described in this blog. They are for informational purposes only. The author and publisher are not responsible for any adverse effects resulting from the use or application of this information.
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