Circadian Biology part II

In my previous post, I started to explain what is circadian biology and why and how it has a massive affect on our health.

With the shifts to our use of more technology, ie phones, tablets, and with more variety and choices in entertainment, television and screen time has increased.  

I know I watch WAY more television than I did growing up in the 80s and 90s.  I enjoyed tv, but there wasn't as much novelty.   Now, new shows are produced, you can rewatch anything that you have found entertaining.  There is more entertainment, information, and community through social media, which requires screen time.

So what's the connection?   Screens emit blue light, which is high energy and stimulating.  When the sun is shining, blue light is part of the wavelength we are exposed to, but this wavelength dissipates as the sun starts to go down.

It's part of the process that signals to our bodies to start to winding down for sleep and repair time.  This is when the body (is supposed ) gets its cue to produce melatonin.   Our insulin lowers and the body slows its ability to digest.

 When we continue to be exposed to blue light after Mother Nature has removed blue light, our bodies do not get the proper signals to start preparing for rest and repair.   And if we are not getting adequate sleep and repair at night, our body is not detoxifying and renewing itself, and over time, this can lead to inflammation, hormone disruption, gut issues, cognitive issues, and the list goes on.

So what can we do?  

Enabling “night shift” on our phones and tablets will reduce some of the blue light from our devices.  If you need to work or read, or just need some social time on a device, wearing blue blocker glasses can help reduce this exposure.  Turning off any overhead lights and using soft lighting through lamps or candles, salt lamps.  (p.s. LED bulbs are blue light) Being mindful of any devices in your bedroom that produce light, such as clocks should be lightly covered.

The most important advice is limiting/avoiding screen time 2-3 hours before bedtime.   I know.  This one is hard for me. While I actually love having dim and incandescent lighting in the evenings, I do love watching a show or scrolling social media.  

I have gone through phases where I limited screen time and I did feel better.  What I did in those evenings was read books, listened to podcasts while I did self massage, scalp massage, cooking and baking, stretch, write in my journal, hot bath, shower, brush hair.  Sit outside.  Things that feel nourishing and relaxing to get ready for bedtime.

Will I strictly adhere to this?  Not 100%, but I do aim to cut the screens some time before bed as much as possible, and it's my goal to have evenings where there is no screen time once the sun goes down.  I want to support my body and the amazing abilities it has, so that I can keep good health.