Get Good Sleep
Sleep is vital for good health. It is not enough though, to just sleep X amount of hours. It is the quality of the sleep that counts, as well as the quantity.
During the day, the pineal gland produces serotonin. At night, serotonin production is halted, and melatonin is made and secreted. The melatonin helps you sleep.
When it is lit up at night, especially with light from the blue spectrum, the pineal gland is getting a signal that it is still daylight. This will negatively affect the melatonin production, resulting in trouble falling asleep or unfulfilling sleep. More than that, melatonin is also a powerful antioxidant which combats disease. In the winter when there is more exposure to indoor germs and we are exposed to the elements, the long winter nights are necessary for producing melatonin to protect the body. If we disrupt the body’s circadian rhythm, the melatonin production will be diminished. Artificial light at night needs to be curbed.
The blue spectrum has the worse effect on melatonin production. Red light has the least effect on blocking melatonin production. Candlelight was what used to illuminate at night. This is a red spectrum and usually less bright than the lights we have shining by night.
Late night light exposure increases the risk of heart attacks, obesity, and disease in general.
LED lights are the worse. Fluorescent bulbs also emit a high amount of blue light.
Getting a good pair of blue-blocking glasses and using less lights at night will increase your melatonin production and health.
When sleeping, it is particularly important to be in total darkness. No nightlights. No lights from buttons and clocks. No light coming from the window. You want to sleep in complete darkness. Any small amount of light will impede your melatonin production. You can get a pair of blue light-blocking glasses for around $10 on eBay or amazon.