Have you been having difficulties to fall asleep? Are you having sleep problems or a bad night sleep?
We spend too much time in front of a computer, laptops, tablet, cell phone or any other screen but we don´t think about the negative impact that this have in the quality and quantity of sleep. It´s not only the fact that we´re exposed to electric light from the moment we wake up to the moment we want to fall asleep, the type of light we´re exposed and the times of the day have a negative impact on sleep.
The light that the screens of electric devices like computers, laptops, cellphones, etc; and electric bulbs release is blue light.
Even when artificial light has a huge positive impact on our lives by helping us get more things done, it also has so many negative impacts for our health and our life. Some years ago the only source of lightning was the sun and people worked and schedule their day according to the light of the sun, they worked more in coherence and harmony with nature and the environment until we had access of artificial light and when this happened we were able to illuminate our evenings and nights which causes a lot of health problems.
We saw in the last post how the circadian rhythm works and the access to light at night before bed blocks melatonin and hormones and functions in our body get out of sync.
Blue light in particular has been associated to a negative impact on our sleep and health in general. Blue light exposure suppresses the secretion of melatonin which is hormone secreted by the pineal gland in the brain that influences the circadian rhythm.
If you are one of those people who like to check their e-mail or social media right before going to bed or worse, when you are already in bed just before falling asleep and you find it hard to fall asleep the blue light from the screen is the one that impairs your ability to fall asleep.
Since blue light impacts the quality and quantity of sleep this leads to greater health problems, lack or poor-quality sleep makes it harder to lose weight and maintain optimal weight and health and it´s linked to more complicated health problems
Light sends the signal to our brain and body that we need to be woken up through the eyes so when we want to fall asleep we need to send the right signal to our brain through our eyes and this means avoiding all light 30 to 60 minutes before going to bed especially blue light.
In the last years amber glasses have increased popularity (we´re going to talk about them in the next post) because they are one tool to block blue light but there are more strategies and tools we can use to reduce the exposure to light and this includes having a sleep schedule which is for most of us the best option because we can designed one that works for us and our day.
The best thing we can do is try to emulate nature, emulate our environment which means that we need to reduce light as the sun goes down and increase it as the sun raise but this can be hard for most of us since we need to get to school, our job and get so much stuff done during the day so the best option is to reduce light exposure for a period of time before going to bed.
We know that high quality sleep is key if we want to lose weight and maintain an amazing physique so we need to make sure that we get the best quality sleep as possible because most of us do not get the 7 to 8 hours, to improve sleep and make sure it´s high quality it all starts by being able to fall asleep fast which can be achieved by having a sleep schedule and this schedule needs to consider avoiding all blue light, especially screen devices for at least 60 minutes before going to bed, red light is a good option too but we´re going to talk about it in future posts.
Follow these next steps today to improve the quality of sleep:
1.- Turn off all electric devices especially the ones with screens like Tv, computer, tablets, cell phones (if you need to keep your phone on in case of emergency make sure that you don´t check it) 60 minutes before going to bed,
2.- Take the first 30 minutes to practice visualization and gratitude exercises,
3.- Take the next 30 minutes to practice breathing exercises to fall asleep faster.
Let us know by leaving a comment on our Facebook and Twitter account if you did the exercise and what was your result or experience.
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