MURDOCK HEALTH

  • Home
  • WEIGHT LOSS PROGRAMS
    • MY Ultimate Weight Loss Guide
    • Weight Loss Medicines, HCG DIet
  • Membership
  • About
  • Blog
  • Contact/Forms
  • Home
  • WEIGHT LOSS PROGRAMS
    • MY Ultimate Weight Loss Guide
    • Weight Loss Medicines, HCG DIet
  • Membership
  • About
  • Blog
  • Contact/Forms

Block Blue Light at Night and Sleep Better

5/6/2016

0 Comments

 
As part of my Health and Longevity program I focus a significant amount of time on sleep. Poor sleep is associated with an increased risk of chronic health problems such as cancer, obesity, diabetes, and cardiovascular disease.

Prior to light bulbs people slept an average of 10 hours a night. Now the typical American gets less then seven hours of sleep. Ideally, we need 7.5 to 8 hours of sleep per night. 

One of the contributors to poor sleep is the use of artificial lighting and especially electronics at night. Devices, such as our phones and computers, are programmed to emit high levels of blue light in order to mimic the light wavelengths associated with sunlight. This type of light helps us feel alert and suppresses our natural melatonin production. 

As can be seen from the illustration below melatonin begins to rise when the sun sets which is when orange light predominates and blue light wavelengths dissipate. Simultaneously, our cortisol hormones decrease during sleep and begin to rise when we need to awaken. Melatonin helps us feel drowsy and cortisol helps feel alert. 
Picture
How does our body respond to blue light?

Interestingly, the Ganglion (nerves) in the back of our eye respond to blue light. When the amount of blue light decreases (dusk) this is transmitted from the nerve to the Pineal gland which secrets melatonin. Melatonin suppresses adrenal function and the release of cortisol which helps decrease alertness. With an decrease in cortisol we also get activation of the immune system.

Finally, what are some practical ways to reduce your exposure to blue light at night?

1. One hour before bedtime: Turn off or dim all lights after sunset and avoid watching TV or using light emitting electronics. Research indicates that using an electronic device within one hour of bedtime can delay falling asleep for more than an hour.

Another study showed that: 

Compared to dim light, exposure to room light before bedtime suppressed melatonin, resulting in a later melatonin onset in 99.0% of individuals and shortening melatonin duration by about 90 min. Also, exposure to room light during the usual hours of sleep suppressed melatonin by greater than 50% in most (85%) trials.

This could mean it could take even more time before you are able to fall asleep. 

2. After sundown, shift to low-wattage yellow bulbs. You can also install programs on your computer or phone, like f.lux, that reduce the blue wavelengths at sunset. 

3. Amber colored glasses: The easiest solution may be to simply use amber colored glasses that block blue light. Studies indicate that these glasses are effective ways to not impairment melatonin production even in the presence of significant light. 

If the above techniques don't help and you have a sleep problem related to other factors feel free to reach out to me for a consultation.
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Doctor/Telemed/Sick Visit $60
    My Ultimate Weight Loss Program and Health Guide (Online)
    Picture
    Follow Dr. Murdock
    ​BASIC VISIT          $60
    PREMIUM     $45-60/MO
    WEIGHT LOSS          $60
    HCG DIET                $399
    HORMONE VISIT     $60
    BLOOD WORK          $60
    LACERATION          $150
    STEM CELL             $999
    Testosterone Visit    $69
    Vitamin B12              $25

      GET THE LATEST ARTICLES FOR FREE FROM DR. MURDOCK!

    Subscribe Now!

    Archives

    June 2022
    April 2022
    December 2020
    February 2020
    February 2019
    January 2019
    April 2018
    March 2018
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015

    Categories

    All
    Addiction
    Allergy
    Anxiety
    Appreciation
    Cholesterol
    Coronavirus
    Cough
    Deodorant
    Depression
    Diabetes
    Diet
    Excuses
    Exercise
    Fasting
    Fat
    Fear
    Flu
    Gratefulness
    Health
    HIT
    Hormones
    Keto
    Ketogenic
    Mindset
    Murdock Health Products
    Obamacare
    Plateau
    Sacrifice
    Sinus
    Sprints
    Starvation Mode
    Strength Training
    Testosterone
    Thanksgiving
    Virus
    Vitamin D
    Weight Loss

Services

Weight Loss
Adipex
Diet Pills
Ketogenic Diet
HCG Diet
Cuts
X-ray
Blood work
Physicals (Adult/Sports/Employment)

Murdock health, PLLC

3313 Naaman School Rd. Suite 200
Garland, TX 75040
Phone: (469) 209-5013


Office hours

Open Monday - Friday from 8 am to 5 pm.  Closed Weekends. Just call to get an appointment! 
© COPYRIGHT 2022. ALL RIGHTS RESERVED.