5 easeful adjustments to reduce the adverse side effects of too much artificial blue light.

Discover how to make 5 easeful adjustments to your daily routine to reduce the adverse side effects of too much artificial blue light without giving up your favorite pastimes. So you can keep making the powerful impact you're destined for without the burnout!

By now, we all have heard of the possible damaging effects too much artificial blue light can have on our bodies (weight gain, increased cortisol and blood sugar, hormonal dysregulation, sleep issues, premature aging, etc.), but how have you adjusted your usage since learning this information?

Anyone?

Let's just say it – this is a massive pain in the butt.

I mean, most of us use our devices for social time, downtime, entertainment, AND work.

They are pretty much part of the package and probably aren't going anywhere soon, and there is much to appreciate about this technology.

BUT we also don't want to screw up our health and well-being!

Simply put, we can disrupt our natural circadian rhythm when we are consistently exposed to blue light at times of the day when we can't find that light spectrum in nature.

I've got you covered, babe.

Like always, I will share some easeful ways to approach this topic and help you make some powerful adjustments without adding more stress to your life (because that gets the opposite effect of what we were hoping for!)

In this practical and effective blog post, I will share five of the easiest adjustments you can make for the most impact. Some of them require an investment, but most of them can be implemented for free.

Here goes!

Powerful Adjustment #1:

Steer clear of the habit of waking up and immediately looking at your phone, as this can disrupt your circadian rhythm. Instead, consider exposing yourself (skin and eyes) to the early morning sun, particularly around sunrise. This practice primes our eyes and skin photoreceptors to absorb UV light more effectively, leading to a gradual decrease in melatonin and an increase in cortisol. This natural process is far more beneficial than the immediate exposure to phone screens upon waking, which can confuse our bodies.

(When you're ready to learn more about how light impacts your circadian rhythm, read – Ready for a Wellness Wake-Up Call?)

When it comes to managing artificial light exposure, there are practical steps you can take. If possible, limit your device use (artificial blue light) until after you've exposed your skin and eyes to the natural morning light outside.

Moreover, if you find yourself needing to use digital devices before sunrise, especially during the winter months, there are practical solutions to counter the impact of blue light. You can opt for blue light-blocking glasses or adjust your phone settings to reduce the blue light emission. If you need light to function before sunrise, try to keep lights low, use lamps instead of overhead lights, and consider using red or warm light bulbs in your lamps. These adjustments can help you maintain a healthier circadian rhythm. These straightforward adjustments can make a substantial difference in maintaining a healthy circadian rhythm, putting you in control of your wellness.

Powerful Adjustment #2:

Honor your light environment throughout the day – if your plant couldn't live where you spend most of your time, you might reconsider. Open your windows, let light in the house, have lots of ambient natural light while using digital devices, limit artificial blue light when possible, and avoid artificial light after sunset and early in the mornings. Additionally, our bodies are designed to repair at night while we sleep in complete darkness; this is vital to staying healthy and healing any issues.

Powerful Adjustment #3:

Scientific studies have shown that exposing your eyes and skin to sunset and darkness can significantly improve your sleep quality. The gradual decrease of light signals to our body that it's almost bedtime, stimulating the production of natural melatonin and supporting more restful sleep.

After sunset, if you're going to watch TV or have to work at a computer, consider the empowering choice of wearing blue light-blocking glasses. These glasses, by significantly reducing your exposure to artificial light, can help your body prepare for a restful sleep. This simple action puts you in control of your sleep quality, allowing you to rest better and wake up refreshed. Alternatively, you can also choose to minimize your device usage and opt for a book or other relaxing activities.

When reading at night, I use this light to light my book page without getting direct light into my eyes. I love it!  

Minimize overhead lights in the evening and instead opt for lamps with warm lightbulbs, Himalayan salt lamps, or safe fire lights like candles or fireplaces. These warm light sources create a soothing and calming environment, perfect for winding down before bed.  

If you need to be up in the middle of the night with an infant or because you can't sleep, utilize blue light-blocking glasses and only use amber or red lights. These lights have a longer wavelength and are less likely to disrupt your sleep. You can also explore genuine red light bulbs, which emit a soothing, red light that can help you relax. Himalayan salt lamps are also a good option for night lights or in baby rooms as they emit a warm, calming glow.

Obviously, never drive with light-adjusting glasses.

If you can't sleep, do not look at your phone; it will only add to your problem as the artificial blue light will trigger your body to think it's morning and release cortisol.

Powerful Adjustment #4:

I set up my phone a few years back to have an accessibility shortcut that allows me to have two stages of blue light reduction: one that helps me to reduce white point and one that turns my screen red and reduces blue and green light. I often use these settings, especially in the early morning and evening, but I also utilize them even if it's not evening or morning. Why? You will find that you are less drawn to your phone when you use these settings – bonus! Why? Because we are drawn to that bright blue light mimicking the mid-day sun, it almost acts as a dopamine hit.

Here is a helpful link to get you started! Making these adjustments to my phone has been a game changer!

Powerful Adjustment #5:

Beyond blue light, keep in mind that looking at our phone and scrolling socials or news first thing when we wake up or as we drift off to sleep can make us more susceptible to being stressed out, increase cortisol, and be influenced by external forces because we are in theta or alpha brain wave frequency. It is always best to set our own "programming," so instead, opt for positive mediation, a visioning practice, or a calming body scan during these times of the day. When you first awake and just before bed, allow yourself to drop out of an external place and connect with your internal signs. If you feel tension in your body, bring breath into those areas. Theta state of mind is a great time to call in the emotional states you want to embody. Turn up feelings of love, inspiration, and gratitude. Connecting with these emotional states will take advantage of the theta brain state and create more neural patterns that serve you and bring you to more optimal states of being. When you are relaxed, you can tap into the emotions you want to feel - and set that tone for your day and life.

In conclusion, I want you to know that I get it—our current society can make some of these lifestyle changes challenging, but that doesn't mean you can't take baby steps and see significant results.

Even with challenges, there are ways we can prioritize this essential relationship with nature and our internal circadian rhythm.

We will all face unique hurdles that will challenge honoring our circadian rhythm, realities like winter months, babies, early work mornings, time changes, and most especially if you are a night shift worker (thank you for your service to our society!).

If you can, approach this information with persistence over perfection, and begin by implementing what you can when you can, and most importantly, be kind to yourself in the process!

Keep learning and exploring on your own! Any information I provide should be a jump-off point to get curious and discover your truths.

Use your discernment, continue your research (this post is just the tip of the iceberg, so I'll provide additional resources at the end of this blog), and only implement what works for you.

This blog post is not to scare you or create fear; it is quite the opposite: it is designed to empower you.

Truthfully, information is constantly changing based on new discoveries and will continue to do so. In our current times, it is more important than ever to tap into your own intuition and trust yourself as you navigate new information. Approach these concepts with ease and remember that the body is designed to adapt and heal, but we can make slight adjustments as we see fit to support it! You got this!

Warmly,
Denise

Additional Resources:

A list of a few Applied Quantum Biology pioneers to continue your exploration: Scientists Albert Szent-Gyorgyi, Gilbert Ling, Viktor Shauberger, MaeWan Ho, Gerald Pollack, Dr. Jack Kruse, Dr. Catherine Clinton, Dr. Cassie Huckaby, and Carrie Bennet. There are many more incredible resources online and influential books you can read!

My favorite course on light and what I believe to be the most comprehensive is Dr. Cassie Huckaby's Masterclass, The Truth About Light. It is an investment, but it's a life changer once you understand these fundamental truths. Carrie Bennet also has some great, affordable courses that cover these topics.