Sleep is highly underrated.
It is one of the “pillars” of optimal health… just as important as diet and exercise.
The problem is that humans are sleeping much less than they did in the past.
But that’s not the end of it, unfortunately… thequality of our sleep has suffered as well.
It turns out that perhaps the single biggest contributor to our collective sleep problems, is the use of artificial lighting and electronics at night.
These devices emit light of a blue wavelength, which tricks our brains into thinking that it is daytime (5).
Fortunately, this problem has a simple solution and there are a few actionable steps you can take to get rid of that blue light in the evening, potentially improving your health at the same time.
Let me explain how that works…
Blue Light is Crucial in The Daytime… But a Disaster at Night
Our bodies have an internal “clock” that is situated in the brain.
Most importantly, it determines when our bodies are primed to stay awake and be productive, and when we feel tired and want to go to sleep (9).
The circadian rhythm isn’t 100% accurate. Sometimes it is a bit longer than 24 hours, sometimes a bit shorter.
For this reason, it needs signals from the external environment in order to adjust itself. The most important signals that adjust this internal clock are daylight and darkness.
This actually makes perfect sense… throughout evolution, brightness meant that it was daytime and that we should be awake and get stuff done, while darkness meant that it was time to sleep and recover.
But not all light is equal, it is primarily light of a blue wavelength (blue light) that stimulates sensors in the eye to send signals to the brain’s internal clock.
Keep in mind that sunlight and white light contain a mixture of various wavelengths. There is a lot of blue light within (10).
There has even been some success using blue light therapy devices to treat depression, and blue light bulbs in an office can reduce fatigue and improve the mood, performance and sleep of workers (12, 13, 14).
But even though blue light is incredibly beneficial during the day, it can be acomplete disaster if we are exposed to it in the evening.
The problem is that modern light bulbs and electronic devices (especially computer monitors), also produce large amounts of blue light and “trick” our brains into thinking that it is daytime.
When it gets dark in the evening, a part of the brain called the pineal gland secretes the hormone melatonin, which signals to our bodies and brains that it is time to get tired and go to sleep.
This means that our bodies don’t get the proper signal that it’s time to go to sleep, reducing both the quantity and quality of our sleep.
Many have speculated that melatonin-disrupting blue light may be one of the key drivers behind obesity and many of the chronic diseases that are so common today.
However… indoor lighting and electronic devices are a major part of the modern lifestyle and they aren’t going away anytime soon.
Fortunately, there is a simple way to block blue light from entering your eyes and disrupting the natural sleep-wake cycle.
Bottom Line: Blue light in the evening tricks the brain into thinking that it is daytime, which inhibits the production of melatonin and reduces both the quantity and quality of sleep.
Using Blue-Blocking Glasses at Night is a Simple Way to Solve This Problem
The easiest and most effective way to avoid blue light in the evening, is to use amber-colored glasses.
These glasses effectively block all blue light, so your brain doesn’t get the signal that it is supposed to stay awake.
In one study, people’s melatonin levels in the evening were compared during three different lighting conditions (23):
- Dim light.
- Bright light.
- Bright light with blue-blocking glasses.
The graph below shows what happened to a typical subject’s melatonin levels…
As you can see, the bright light almost completely suppressed melatonin production, while the dim light did not.
But the people wearing the blue-blocking glasses produced the same amount of melatonin as those being exposed to the dim light. The glasses almost completely blocked the melatonin suppressing effect of the bright light.
Now to the fun part… not only have blue-blocking glasses been shown to increase melatonin, studies also suggest that they can cause major improvements in sleep and mental performance.
In one study, 20 individuals were randomized to use either blue blocking glasses, or glasses that didn’t block blue light, for 3 hours before bedtime. The study went on for two weeks (24).
The subjects using the blue-blocking glasses had major improvements in both sleep quality and mood.
These glasses have also been shown to greatly improve sleep in shift workers, when they put them on before bedtime (25).
There was also a study in elderly cataract patients, showing that blue-blocking lenses improved sleep and significantly reduced daytime dysfunction (26).
Overall, it seems pretty clear that using blue-blocking glasses in the evening is effective. Not only does it improve sleep, but it also improves mood and cognitive function.
Of course, this hasn’t been studied in a large, long-term study… but given the immense importance of sleep for health, it wouldn’t surprise me if these glasses could also help prevent chronic disease and lead to a longer life.
Bottom Line: Studies show that blue-blocking glasses increase melatonin production in the evening, leading to major improvements in sleep and mood.
Other Ways to Block Blue Light
If you don’t want to use these glasses every night, then there are a few other ways to reduce blue light exposure in the evening.
One popular way is to install a program called F.lux on your computer.
This program automatically adjusts the color and brightness of your screen based on your timezone. When it is dark outside, the program effectively blocks all blue light from your computer and gives the screen a faint orange color.
Although I’m not aware of any study on it, many people who use the computer a lot in the evening claim that this program helps them fall asleep.
There are a few other things you may want to consider:
- Turn off all lights in your home 1-2 hours before bedtime.
- Get a red or orange reading lamp, which doesn’t emit blue light. Candlelight works well too.
- Keep your bedroom completely dark (highly recommended), or use a sleep mask.
It is also important to expose yourself to plenty of blue light during the day. If you can, go outside during the day and get some natural sunlight.
If that is not an option, consider using a blue light therapy device in the daytime. It is like a strong lamp that simulates the sun and bathes your face and eyes in blue light.
What to Expect
I have a long history of sleeping problems. It usually takes me at least an hour to fall asleep and I tend to wake up frequently throughout the night and feel poorly rested in the morning.
However… about a week ago, I purchased blue-blocking glasses from Amazon. I got the ones made by UVEX – they are cheap but get the job done.
I’ve set a reminder on my phone to always put them on at 8:30 pm. If I’m not home at that time, then I just put them on as soon as I get home in the evening.
After having them on for about 1-2 hours, I start feeling very relaxed and naturally tired.
Since I started using them, I’ve been falling asleep much faster and waking uprefreshed in the morning. My mood has improved significantly and I’m finding it a lot easier to think and write.
I’ve personally tried a lot of different things in order to sleep better… but using blue-blocking glasses is by far the most effective sleep “hack” I have tried.
Editors note: Click here to Find a Local Farmer
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Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
Because when you click here to watch Liz’ life-changing presentation, you’ll learn
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Revitalizing your metabolism so you can
Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
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Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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