Are you too blue in the evenings?

Published: Thu, 02/11/16

Hi

Our eyes do not only process light to give us vision.

They also contain receptors which message the Pineal Gland to produce or reduce Melatonin, according to a study by GC Brainard et al:

Circadian Rhythum Study
Melatonin is possibly one of, or the most, potent anti-oxidant in our bodies.

Click into google now and drop in 'melatonin + disease prevention' and you will see that it has been linked to reduction in cancer, Alzheimer's, diabetes, heart disease and aids in weight loss.

It is worth maximising our production.

Sunlight contains the full spectrum of light, and what we do know now is that the blue light within this spectrum suppresses the production of Melatonin.

This is fine as we need less melatonin during the day so we stay alert.

Notice that the morning light is very blue?

As the day progresses into afternoon the natural blue light lessens and as this happens our melatonin levels start to rise.

Evening light is red/ orange, because it has less, moving to no, blue light.

We are in tune with this rhythm, melatonin increases and makes us sleepy, then it is in full swing to work its magic as we sleep.
I was listening to a celebrated physicist, Dr Edward Carome yesterday.

He has, over the years, worked on many studies looking into the link between light and our circadian rhythm.

A couple of these that really stood out:

  • Studies on cancerous tumours fed with high melatonin containing blood reduced considerably in size compared to non melatonin containing blood.
  • 50% less rate of breast or prostate cancer in blind people compared to sighted persons. Blind people register little or NO blue light so melatonin levels are constantly maximised.
  • reduction and cessation of bi-polar symptoms in patients when melatonin production maximised.

(For more details on this let me know and I will drop you the links)

Reducing blue light can be done in a few ways:
  • wearing blue blocker (orange) glasses from sundown (you will see this more and more!)
  • reduce lighting down to candlelight, or firelight 
  • use non blue emitting bulbs after dark
  • reduce screen time (TV, laptop, phone)..grab a book
  • if you must be on the laptop use a program such as Twilight or f.lux which switches off the blue emitting LED in your computer at sundown (you can switch off when you need to)
  • look into filters for phones or TV
For a bit more info, plus some info on how you can increase your sleep efficacy, see email on link below:
Sleep Email
Ideally we need to try and reduce, or ideally shut out completely blue light 4 hours prior to bed time.

Just as our ancestors would have done.

The easiest and most effective way to do this is to wear the cool glasses...they must be blue blocker certified, not simply orange. Our ancestors didn't wear these obviously, however they didn't have artificial light either..

Can't hurt to try and be a bit less 'blue' can it?

J
James Chandler
Personal Trainer
07870 262741
www.eatwellandworkout.com
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