We have two main forms of light - blue light and red light. Blue light is emitted from the sun and is highest in the day. When we think of red light, we usually use it to describe the light that is emitted from fire (e.g. a fireplace or candlelight). Blue light from the sun typically raises cortisol production, which can be a healthy response if we are exposed to it first thing in the morning, helping us to feel awake. Excessive blue light is emitted from lights such as fluorescent lights, LED lights, and electronic screens (e.g. phones, laptops, TVs) and can cause dysregulation of the circadian rhythm, heighten cortisol production, and reduce melatonin production, especially when exposure is high during times when this light is naturally emitted lowest such as the afternoon, sunset, and nighttime. On the contrary, red light can help with sleep through supporting the production of melatonin as it doesn’t affect circadian rhythms like blue light would.
Often I advise my clients to try and get exposure to the sunlight first thing in the morning to support the cortisol awakening response, which can assist you in feeling more alert. At night, I recommend avoiding bright lights such as fluorescent lights, LED lights, and technology if possible, and opting for red light such as that emitted from a salt lamp, candle light, or a fireplace. If you're going to utilise technology in the evening, I recommend switching your device to night mode (which lowers blue light emission).
If circadian disruption is something that is bothering you, such as seen with fatigue/poor energy, sleep disruption, and shift work, Naturopathy has tools to assist in resetting the circadian rhythm, supporting sleep, and enhancing energy.
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