09/22/2022
Blue light disrupts secretion of melatonin, which is needed for sleep, regulation of our circadian rhythm and for DNA repair. Melatonin is a potent antioxidant and free radical scavenger, helping defend us against oxidative damage.
To optimize your melatonin production:
-Set your circadian rhythm by getting a lot of bright light exposure during the day, especially sunlight first thing in the morning.
-Minimize your use of sunglasses.
-Avoid artificial lights, especially blue lights (e.g. from screens, fluorescent bulbs and LED lights) at least 2 to 3 hours before bedtime
-Dim any lights that are on in the evening..
-For older kids or adults, wearing blue-blocking glasses in the evening can also help prevent melatonin disruption.
-When possible, use amber lights in the evening, which cause minimal disruption in melatonin production.
-Or even better, use dim red lights for night lights. Red light is the least likely to suppress melatonin.
