By: Jill Spirithorse
Many people suffer from mal-illumination and I hope to shed some light for you as to why this is a big issue and help you find some solutions.
Proper lighting for the time of day is just as crucial as proper nutrition. Circadian Rhythm is governed by light frequency. The circadian rhythm controls your hormone release. Hormones are released according to the time of day but your body and brain determine the time of day by your light exposure, in other words, light frequencies.
In the modern world, we are blue light toxic, it is effecting plant, animal and human life rhythms.
Too much blue light frequency from electronic screens and LED lighting in modern times contributes to circadian rhythm dysregulation. Realize that when speaking of Blue Light they are not actually blue bulbs, what is meant is that they emit a disproportionate amount of blue light spectrum, which interferes with circadian rhythm.
Compact Fluorescent Lighting, otherwise known as CFLs, are also blue light toxic. CFLs have an added health impact because they contain neurotoxic mercury which is damaging to the body, especially the lungs when broken. They should not be disposed of in the trash(though many do dispose of them in this manner) otherwise it will end up in the environment, polluting water and damaging wildlife. CFLs are supposed to be disposed of as Hazardous Waste. I never recommend anyone buy CFLs bulbs, especially if you have children! But I digress.
Want a better mood, fewer headaches and more energy? Then switch back to incandescent(Edison bulbs), or you can buy amber-colored halogen to use throughout your home, especially the bedroom and bathroom.
Want to dramatically improve your sleep and overall health? Remember red before bed. Red Light frequencies do not disturb your circadian rhythm. Start paying attention to your lighting, it is as important as the nutritious organic food everyone wants to eat. The best thing you can do is fall asleep and rise with the sun as often as possible. Remember your brain chemistry is signaled by frequencies of light. If you must use light at night, choose red for bed.
Here is a bit of sleep history for you…
Historically people of all ages had a first and second sleep, before the industrial revolution. People would sleep between 4-5 hours, wake up for about an hour or two, then stoke the fire, pray or read(if they knew how).
Fires emit red and near-infrared light, which does not impair circadian rhythm) and afterward people can drift off to sleep again and rest deeply for another 4-5 hours.
So if you don’t sleep through the night, a straight 8 hours, that is actually quite normal but you want to avoid artificial blue light frequency at night from phones, tv, CFLs, LEDs, etc.
If you do wake up at 2-3 am, don’t turn lights on to use the bathroom, use your natural night vision. Why? Because if you do turn on lights you won’t fall back into a deep sleep afterward, if you fall back asleep at all.
For sure do not look at electronic screens during the wake cycle, in between your first and second sleep.
If you want something to do…keep some matches, a beeswax candle and a snuffer in the bedroom. This way you can light the candle if you wish and do prayer or meditation. The light from the candle will give you some red and near-infrared, which will help you relax and stimulate your mitochondria. When you are ready you can snuff the candle out and go back to bed.
Only use pure beeswax candles because paraffin pollutes your air.
Can’t sleep after night driving? Let’s look at this below…
Why did they switch out our halogen street lights for LED? Ask your state, city and country. Supposedly for energy efficiency. However, Halogens, which don’t throw off your circadian rhythm or the rhythm of animals, are already more energy-efficient than incandescent. LEDs may be more energy-efficient than halogen but they are blue light toxic.
If you must drive at night find a good pair of blue light blockers, that you can safely drive with, they aren’t stylish but they will save your sleep.
On a larger scale, people could be protesting this abhorrent LED lighting they have brought to our roads. People could also work to educate others on the matter. Anyone who cares about the environment should be asking critical questions, as this lighting does impair your animal friends, as much as it impairs our human health. We are all connected and are designed similarly in our biology.
Here is another tidbit for better illumination:
Another example of mal-illumination is that many people lack adequate UVB from the sun that enables your body to make it’s own Vitamin D…which big surprise…is good for the skin, bones and uplifts your mood.
Other than moderation, as is good with any health practice. Here is a big secret (see picture)below.
Surprised? Of course, the darker your natural skin tone, considering your ancestry, you may require more time in the sun.
Obviously, if you are naturally fair-skinned you won’t need as much direct sunlight but you still need some.
I generally implore everyone to avoid the use of toxic sunscreens. Many chemicals from sunscreens build up in your bloodstream and have actually been linked to cancer themselves. Those same chemical sunscreens have been found to be toxic to aquatic life as well.
For those of you who want natural ways to avoid sunburn. I’m giving you my advice from my few years in agriculture. Don’t sit out in the sun at the height of noon. Avoid sunbathing between 11 am and 1-2 pm, this is when the UV is often the strongest and when people tend to burn the easiest. Don’t wear sunglasses, as then your brain will alert your body to prepare for the full sun. If you need to cover your skin to protect it, do so with light breathable cotton or hemp clothing. When you do sun bathe, use caution. Don’t bake yourself, as with any good thing, if you get too much if it, it can actually become dangerous.
What else can you do for better illumination?
*It is important to wear blue light blocking glasses starting in the late afternoon until bedtime when using screens or using blue light frequency LED lights in your home. As an alternative, you can consider installing blue light blocking/reducing apps on your devices, such as phones, tv’s, computers, ipads, etc. Ideally, you would not be staring at screens before bed, but if you must have screen time, take heed to protect your circadian rhythm and your melatonin release. You will also be protecting your eyes from being damaged by excessive blue light.
*Some popular blue light apps include F.lux, Twilight or Iris, if you download these apps it will make your screens more red before bed.
*Safe bulbs in descending order; Halogen or Incandescent – are the safest and are often warmer in color(more red). LEDs can have a flicker effect which can cause seizures in people with epilepsy and can lead to other neurological effects, over time, in otherwise normal individuals.
*If you must buy LED’s buy the warmer colored bulbs. CFLs are TOXIC and they may save you some money on your energy bill, but they are far from being environmentally sustainable with the mercury they contain and the excessive blue light frequencies they emit. CFLs can lead to migraine headaches and other conditions in many people.
*Look at the sun first thing in the morning and take breaks throughout the day to expose your eyes to natural sunlight. This re-syncs your eye clock.
*Morning sun also creates dopamine, serotonin, and melatonin in your eye.
*Install f.lux on your computer to reduce blue light emitted from your screen. The ScreenShader Chrome extension is another option.
*Turn on Night Shift on your iPhone or install Twilight if you have an Android.
*If working on a computer or under blue lights all day, strongly consider wearing blue-blocking glasses, such as BluTech or the equivalent. You can also purchase Uvex blue-blocking glasses at low cost, however, they are not considered to be stylish by all.
Comment: Wearing blue-blocking glasses starting in the evening can improve your sleep and protect your body’s internal rhythm
*Ditch energy-efficient bulbs and opt for incandescent or halogen bulbs.
*Use red bulbs at night.
The overall goal is to reconnect with nature as much as possible.
Check out Red Light Therapy offered by Karmik Channels.