As part of the 10x10 Sleep Challenge we’re talking about melatonin. Yesterday, we talked about melatonin as a supplement. Reminder, melatonin is a naturally occurring hormone in our bodies. While it plays a part in helping us sleep in the dark, it’s impacted by light. Light is a key regulator of our sleep cycle. At a fundamental level, sunlight tells our brain to set the clock and delay the release of melatonin. As such many people recommend getting a dose of sunlight in the morning. I won’t name names, but one person recommended standing on your back porch naked every morning to harness the power of sunlight. Depending on where and with whom you live that might be a bad idea. If you covered up just a bit you could still capture the benefits of that recommendation.
It’s not just sunlight that signals this delay in melatonin. Artificial light slows melatonin production after dark. Dave Asprey talks about the effects of light at length in his book Head Strong. He also gives many more suggestions that you can consider for yourself. Here’s the basic argument and Asprey isn’t the only person championing these ideas. Blue light is everywhere now. Thanks to modern technology most of us carry a source of blue light on our person at all times of day and night. Cell phones, laptops, and any other screen are pumping blue light straight through our eyeballs and in to our brains. This concerned enough people that apps like f.lux were created to remove the blue light spectrum from displays. Apple and Microsoft have introduced features that allow you to shift to night mode which cuts the blue light on your screen.
To simplify further, limit your blue and white light exposure later in the day, especially as you get closer to sleep. Red light is great for evenings and won’t block melatonin release. Since many of us are exposed to more than enough blue and white light, I leave my phone screen and computer display in night mode all the time. I only take it off when I need color accuracy on a photo or video. These features all have timers, so this can be a set and forget exercise. However, you choose to approach this, be aware that melatonin gets regulated naturally by light. You can take simple steps that don’t cost any money but regulate your melatonin and improve your sleep cycle. Add that to the reasons for caution with supplements. Try the natural approach first and see how it helps. Speaking of which, if it’s after 9 PM you should turn this device off and get ready for bed!