Updated: May 25
So I’ve been listening in on Dave Asprey’s Bulletproof Radio Podcast for over 5 years, dating back to 2013 when I initially discovered it. And the discussion has revolved more and more around the impact that light has on the quality of our sleep at night, which ultimately impacts our performance during the day. In the early days, Dave talked about the f.lux free software, which adjusts the computer’s display colour temperature according to location and time of day to minimize the impact of the blue light on your circadian rhythm. I used this for a while but it was only available for my mac, which left my ipad and iphone totally exposed, AND it ultimately crashed and stopped working (I eventually uninstalled it). Even when I used the free app on my computer though, I started to become more and more aware of my exposure to the other junk light happening around me all the time -- in hotels and in public places like airports, airplanes, supermarkets, and the worst of all, indoor malls.
I’m sure most of you can relate to the experience of running into a shop for one thing and walking out with multiple items, or even worse, without the item you intended to buy in the first place, often late and exhausted. Be aware that the fluorescent and LED junk light found in stores is intended to keep you in the store, dazed and confused, and to encourage you to make poor purchasing decisions all while zapping your energy.
I also started to experience this “wired but tired” feeling when working on my computer in the evenings. It’s that moment when you inherently know the quality of your work has declined, you’re tired, it’s late, and yet you’re wired like a Christmas tree!?! I advocate to my clients to prioritise their sleep and recommend being in bed by 10:30PM so I know better! But in these circumstances I literally use all my willpower to “step away from the computer.” So what is all that blue light signalling? Blue light literally tells your body, “Hey! It’s 10AM everyone, time to be awake!” But by the evening, your body has been working for you all day, so physically you’re tired. This is when your body should really be preparing for “rest and repair”.
So what is the big deal? Well, if your body is getting signals that it’s 10AM when it’s really 10PM, then it will not release the necessary hormones like Melatonin -- a key ingredient that you need to get quality sleep. Melatonin is a hormone made by the pineal gland. That's the pea-sized gland found just above the middle of your brain. It helps your body know when it's time to sleep and wake up. Normally, your body makes more melatonin at night. Levels usually start to go up in the evening once the sun sets, and they drop back down in the morning when the sun comes up. Unfortunately, overexposure to junk light during day or night time throws off your circadian rhythm, and with it, your hormone production. This directly impacts the quality of your sleep, it’s all interconnected.
So, from the moment I heard about the blue blocking glasses I REALLY wanted to get my hands on a pair! TrueDark sent Basirair and I the DayWalkers AND the Twilight blue blocking glasses to test drive, and you can’t imagine how excited I was when I received the shipment --picture a kid in a candy store type of excitement!!! Whoooopie whoop!!!
I immediately put them on/off frequently showing them around to anyone who was remotely curious -- probably to a dis-service to my body as I was sending it all sorts of mixed signals. I was a little confused as to when and where I should wear them. It was only after the excitement settled down; I got used to wearing them (which can take a few days) and figured out a routine that worked for me, that I started to truly experience the benefits. So here is how I roll with the blue blocking glasses:
I wear my TrueDark DayWalker glasses ONLY when indoors (if under artificial light) and usually after 2PM to 3PM. I really notice the difference when I’ve been outside all day and get home around dusk to get to the admin stuff behind my computer. I put them on and it gets me in the work zone, but in a more relaxed way rather than the “wired yet tired” feeling I previously felt when working at night without them. The added bonus of the polarization of the lens is that it removes the glare from the computer which is one of those things you don’t realise how uncomfortable it is until you actually experience the difference without the glare. How I worked hours with glare in the past is beyond me! Never again! These were definitely easier to integrate into my routine and easier to get used to. I also found them insanely handy on my shopping stopover in Miami, Florida when visiting the shops, which are flooded with junk lighting.
For the TrueDark Twilight glasses, I figured out I need to get through my night-time routine, like showering etc before I put them on. Even though they are waterproof and I did try showering with them, they really get in the way of the night-time facial skin care routine so I just prefer to do the whole bedtime routine earlier in the day. Even if it means I get into bedtime mode with pajamas etc and sit behind my computer for a few hours before I actually go to bed rather than the other way around. This then allows me to pop on the Twilight glasses uninterrupted at least 30 minutes to 1 hour before I go to bed, which I have found to be very relaxing. Since the TrueDark Twilight Glasses block out ALL blue, green and violet light, they signal to your brain to relax and go into an Alpha or meditative state. I prefer to pre-empt my night-time routine as I want to avoid taking them off and on, as this would send mix messages to my body -- particularly since the difference between having the TrueDark Twilight glasses on vs off is massive. Once they go on I DO NOT REMOVE them until I’m tucked in bed with my eyes closed. The most I can manage with the TrueDark Twilight glasses once they go on is some light reading and maybe some Duolingo German exercises before they completely put me out! I must also confess, I have also slept with them on when I found myself in a non-black out sleeping environment, and it worked like a charm. It’s amazing but even with eyes closed, I can tell if the room is blacked out completely or not. The more in-tune I am with my body, the more aware I have become of these subtle differences.
The Twilight glasses helped me immensely during my cross Atlantic flight from Miami, Florida to Frankfurt, Germany. I wore them the entire time I was on the plane allowing me to stay in a relaxed sleepy state during the duration of the overnight flight. I could avoid the bright lights during runs to the bathroom, the bright light emitted from the neighbouring movie screens and that god awful moment when they turn on all the lights inside the plane to serve breakfast (which I skip anyways). Overall, indispensable for anyone who wants to be at their best upon landing on the other side!
In summary, your circadian rhythm has influence over ALL of these areas of your mind and body, and there are clear patterns of brain wave activity, hormone production, cell regeneration and other biological activities linked to this daily cycle:
- Sleep-Wake Cycles
- Hormone Release
- Eating Habits & Digestion
- Body Temperature & More
After using TrueDark blue blocking glasses as mentioned above, I got my very 1st 100% score on my Sleep Cycle app. To put this into perspective, I have NEVER gotten a 100% score on my sleep Cycle app and I have used it on and off for years.
3 REASONS TO GET BLUE LIGHT BLOCKING GLASSES
1. They can reduce eye strain. Working with a computer or smartphone all day can cause eye strain. One of the reasons for this is the bright blue light emitted from the screens. Using blue light blocking glasses will reduce eye fatigue and the things that come along with it, like headaches and blurred vision.
2. They might slow or prevent age-related macular degeneration. More research still needs to be done on this, but some preliminary studies indicate that, because blue light penetrates your eye all the way to the retina, blue-light blocking glasses can mitigate damage that will cause problems later in life.
3. They’ll help you sleep better. Exposure to too much blue light too late in the evening can have a serious effect on your circadian rhythms by slowing or completely stopping the production of melatonin—the chemical in your brain that tells your body it’s time to go to bed. Experts recommend turning off all devices that give off blue light at least two hours before bed, but we all know that’s not always possible, so to avoid the negative side-effects of late-night blue light exposure, blue light blocking glasses are a must.
You can get your TrueDark Daywalker and Twilight glasses HERE.
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AQUI EN ESPAÑOL
Así que he estado escuchando el podcast Bulletproof Radio de Dave Asprey durante más de 5 años, desde 2013 cuando lo descubrí inicialmente. Y la discusión ha girado más y más en torno al impacto que la luz tiene en la calidad de nuestro sueño por la noche, lo que en última instancia afecta nuestro rendimiento durante el día. En los primeros días, Dave habló sobre el software gratuito f.lux, que ajusta la temperatura de color de la pantalla de la computadora según la ubicación y la hora del día para minimizar el impacto de la luz azul en su ritmo circadiano. Lo usé por un tiempo, pero solo estaba disponible para mi mac, lo que dejó mi ipad y mi iphone totalmente expuestos, Y al final se bloqueó y dejó de funcionar (finalmente lo desinstalé). Incluso cuando usé la aplicación gratuita en mi computadora, comencé a ser más y más consciente de mi exposición a la otra luz indeseada que estaba sucediendo a mi alrededor todo el tiempo: en hoteles y en lugares públicos como aeropuertos, aviones, supermercados y lo peor de todo, centros comerciales interiores.
Estoy seguro de que la mayoría de ustedes ya paso por la experiencia de ir a una tienda por una cosa y salir con varios artículos, o incluso peor, sin el artículo que pretendían comprar en primer lugar, a menudo tarde y agotado. Tenga en cuenta que la luz fluorescente y LED que se encuentra en las tiendas tiene la intención de mantenerlo en la tienda, aturdido y confundido, y para alentarlo a tomar decisiones de compra deficientes, mientras que reduce su energía.
También comencé a experimentar este sentimiento de "despierto pero cansado" cuando trabajaba en mi computadora por las noches. Es ese momento en el que sabes inherentemente que la calidad de tu trabajo ha disminuido, estás cansado, es tarde y, sin embargo, estás conectado como un árbol de Navidad. Abogo por mis clientes para priorizar su sueño y les recomiendo que vayan a la cama a las 10:30 PM, ¡así que lo sé mejor! Pero en estas circunstancias, utilizo literalmente toda mi fuerza de voluntad para "alejarme de la computadora". Entonces, ¿qué es lo que señala la luz azul? La luz azul literalmente le dice a tu cuerpo, "¡Oye! ¡Son las 10 AM, es hora de estar despiertos! "Pero por la noche, su cuerpo ha estado trabajando para usted todo el día, así que físicamente está cansado. Aquí es cuando su cuerpo realmente debería estar preparándose para "descansar y reparar".
Entonces, ¿cuál es el problema? Bueno, si tu cuerpo recibe señales de que son las 10 AM cuando realmente son las 10 PM, entonces no liberará las hormonas necesarias como la Melatonina, un ingrediente clave que necesitas para dormir bien. La melatonina es una hormona producida por la glándula pineal. Esa es la glándula del tamaño de una noez que se encuentra justo encima del medio de tu cerebro. Le ayuda a su cuerpo a saber cuándo es hora de dormir y despertarse. Normalmente, tu cuerpo produce más melatonina por la noche. Los niveles generalmente comienzan a subir por la noche una vez que se pone el sol, y vuelven a caer en la mañana cuando sale el sol. Desafortunadamente, la sobreexposición a la luz chatarra durante el día o la noche le quita el ritmo circadiano y, con él, la producción de hormonas. Esto afecta directamente la calidad de su sueño, está todo interconectado.