These are my go to “keep the melatonin sleep game strong” blue light blocking glasses and circadian light bulbs for when I have to get my entrepreneurial killin it game on, but don’t really want to be killin me, whilst killin it!
Melatonin works synergistically with our circadian rhythm and with darkness. As it gets dark around you, your melatonin is produced and released by the pineal gland. It is then fed into the bloodstream and cerebrospinal fluid where it communicates with several organs to promote relaxation and signal to your body that it’s time for you to wind down for sleep. It does this by binding to receptors in the brain to help reduce nerve activity and in the eyes to reduce dopamine levels, a hormone that helps you stay awake. Blue light and phone notifications, conversely, not only inhibit the release of melatonin, they also instigate dopamine release - another way, quite aside from melatonin, in which technology can disrupt sleep patterns. It’s insidity really is multifold.
An absence or reduction of melatonin in the body has been shown to directly promote weight gain, diabetes, cancer, autoimmune conditions, low testosterone, fertility problems, depression, Seasonal Affective Disorder. Here’s the kicker, though, melatonin is only triggered for release by biological darkness. When I speak of biological darkness, I am simply referring to the kind of darkness we would have experienced as hunter gatherers, darkness which included firelight, moon and starlight, and an absence of blue and green light spectrums. That’s right, that artificial, blue light we’re feeding our bodies with each and every night shuts off the release of melatonin. There are other factors that may cause low levels of melatonin at night; stress, smoking, shift work, ageing, and not getting enough natural light during the day, all send melatonin into hiding, but exposure to too much light at night is one of its greatest suppressors.
Here’s to another successful day of being of service. Sleep well my fellow humans