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Get Better Sleep - Be careful of blue light before bed!

Blue light emitted from electronic devices such as phones, tablets, and computers can interfere with our sleep patterns by suppressing the production of melatonin, a hormone that regulates sleep. It's best to start this process as the sun goes down OR about an hour before you plan to hit the sack. Here are some ways to avoid blue light before bed:

1. Reduce screen time: The easiest way to avoid blue light is to reduce screen time in the evening. Try to finish any work-related tasks or activities that require screens at least an hour before bedtime.

2. Use Night Shift or similar features: Most devices have a built-in feature that reduces blue light emissions. Apple calls it Night Shift, while Android has a similar feature called Night Light. These features adjust the color temperature of your device's screen to warmer, less blue light.

3. Wear blue light blocking glasses: Blue light blocking glasses are an effective way to reduce blue light exposure. They work by blocking the wavelengths of light that interfere with melatonin production. You can wear them while using electronic devices or even as a general precaution in the evening. A great idea for anyone who's work or lifestyle requires screen time after sundown.

4. Use a blue light filter app: You can install blue light filter apps on your phone or tablet to reduce blue light emissions. These apps work by filtering out blue light wavelengths and replacing them with warmer colors. Google: "Red light filter for smartphone"

5. Aim to reduce the light in your home at a similar time to when the sun goes down. Use low-wattage bulbs: Replace any high-wattage bulbs in your bedroom with low-wattage ones that emit warmer, less blue light. You can also use dimmer switches to reduce the brightness of your lighting in the evening.

Overall, it's important to establish a consistent bedtime routine and limit electronic device usage before bed to ensure a good night's sleep. Foam rolling, stretching and some parasympathetic breathing exercises in the hour before bed can help too!


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