I use a cpap at night to sleep and my husband has noticed that I am sleeping with fewer issues at night now that I am on this diet. Even with cpap and prescribed allergy nasal spray and pills I would snore and struggle at night before going on this diet. So diet has improved my sleep and I am off allergy meds. I also think this may explain why my Fibromyalgia pain is receding too since with better sleep my muscles are able to repair.
I also have no lights visible in bedroom at night and have blackout drapes. I have night light in bathroom if needed. These things have helped as well.
But now I have learned that the wonderful full spectrum light bulbs we use that are suppose to cheer us up and give out better light are also not helping our sleep at night. There have been studies of nurses who work at night who have much higher incidence of breast cancer. It has to do with our sleep cycles and how if they are messed with light it affects so many aspects.
I have put dimmers on light switches to lower light at night which helps some but the blue light is still there so you need to either get these pricey yellow light bulbs or pricey sun glasses from lowbluelights.com. Has anyone implemented removing blue light spectrum at night and done it cheaply and how did it work out? Please share.
When you remove the blue light I think it is 420-470 nanometers it allows melatonin to start producing in the brain which helps sleep. So doing this an hour or several before bedtime really helps you get better sleep. Even the smallest amount of blue light can negate it so it has to be constant. Our Paleo ancesters went to sleep when it was dark and didn't push the sleep cycle as we do. Later they hung around camp fires which is not the bright light we are used now. Also children with Austism may benefit from restricting blue light since they are very sensitive to sounds and light.
I have seen these yellow and amber and orange lens sunglasses that filter out the blue spectrum but not sure which ones to try. I also wear glasses so fit overs would be required. I hear for folks who have poor eyesight that the orange lens works the best. Amber maybe too dark. Yellow lens seem like the would be weird to look through. The blue light comes across in watching tv and computer screen as well. I also been looking at cheaper Cocoon fit over glasses you can buy on Amazon.com.
Does anyone know of other companies that makes the yellow light bulbs that take out the blue light? This company lowbluelights.com is run by very old professors who are not that business savvy and they never return emails and don't answer the phone and they don't understand how to market products like disclosing measurements for fit over glasses. I think they have good idea but the way they implement it could be vastly improved. They also don't make any dimmable florescent yellow bulbs which is where we are all headed in the next two years whether we want to or not. Nor do their florescent cfl bulbs say they can work in enclosed fixture either. I thought about the yellow bug lights but I don't think they are made the same way and limit the blue spectrum totally.
Update: Read my comments to Stephen down below I was able to track down Eschenbach and Cocoons that sell orange lenses that block out total blue light spectrum. It even says so on their site and they both list the nanometers their different lenses cover. Orange is 520nm which is what I am going to get and plan to order the cocoons online direct for 29.95 + s&h they have more sizes for fitovers for my glasses.
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Uvex Safety Glasses off Amazon. $10 go for orange for best blue block
Relatedly, f.lux will reduce blue coming from your computer screen in the evening. http://www.stereopsis.com/flux/
Partially related to the sleep quality. I gave up grains for the better part of 3+ months and the most interesting side effect is sleeping all the way through the night. I'm 45 and don't ever remember sleeping like that. Even as a kid I'd wake up a couple of times a night.
Why not just use yellow novelty bulbs?
I am working on sorting a combination of dimmed novelty bulbs in lamps, and amber electronic candles.
I already use f-lux, and have often been using candles in the evening. The candles definately promote tiredness. Dim and yellow is definately the way to go, because light level and light spectrum both contribute to melatonin release, and initiation of the sleep cycle.
I figure the most paleo evening light is fire (its amber, its dim, its not consistant in brightness). Unfortunately you cant just build an open fire in your living room (unless you actually want to burn your house down, or choke on fumes). Even those fumeless gel fires suck the co2 outta your house to dangerous levels.
So for now, until I am mega rich, its candles or e-candles, and the odd dimable novelty bulb filled lamp.
Hydrangea, this is an old thread, but just in case...
I think the UVEX glasses you referenced above were just their ordinary orange or yellow which just block UV. You want either the UVEX Skyper SCT Orange safety glasses or you can use their Ultraspec 2000 SCT-Orange, which are designed to fit over glasses. You can find the regular style here and the Fit over style here. In both cases they are ~ $9.
Just so you can confirm that the blue and some green light is blocked, here is the spectral analysis for the SCT Orange tint used in both products. You will find it near the end of the file. Many other tints are also provided, and while some also block the relevant wavelengths, most of them probably restrict too much light for the purposes intended here. SCT Espresso could also work, but I would stick with SCT ORANGE.
Contrary to what has been already posted on this page, your approach is on a good theoretical footing and appears to be effective for improving sleep rhythm. The pigment melanopsin found in some non visual photoreceptors on the retina aborbs light in the wavelengths you cited. When activated, the receptors transmit the signal which inhibits melatonin production, and therefore sleep. Interestingly, once it has absorbed the light, the pigment can be reset by longer wavelength red light. However, its not clear to me that this other property can be exploited for better sleep. It is true that just about any visible light of strong enough intensity will disturb sleep, but blocking blue light a few hours prior to bed will help your sleep by initiating the production of more melatonin. The glasses and bedroom darkness go a long way toward better sleep and are less cumbersome than enforcing 10 to 14 hours of total darkness. I recommend that you give it a try.
If you are interested in more information you can check out Psych education.org. And here's a compelling case study of a patient who didn't use such glasses, but instead agreed to exist in total darkness for 14,and later 10, hours a day to treat rapid cycling bipolar disorder with disturbed sleep. He did this for a period of three years with great success.
If you find c-7 xmas lights, they fit into nightlight bases, and standard base c-9's will fit into a normal light socket.
About 25 cents each, and they can be found in the same orange/amber triple ceramic coating as the other standard size blue blocking bulbs, but without the big ol' pricetag.
They will be much dimmer because they are low wattage bulbs, but that sounds like a good thing to me.
Skip lowbluelights.com and try www.heatinc.ca, I ordered from them yesterday (9/3/11).
Simply laughable, Deanne. Everything makes sense now after reading your endless blather. Actually I'm a single mom of five of the most well-adjusted, stable kids who occassionally get a little too riled up doing what they do best, just being kids. My so-called relationship to lowbluelights is merely in using their sleep glasses for the past three years myself along with my two oldest sons now attending colege who have finally jumped on board after throwing coolness out the dorm window. I couldn't be any prouder of them. They're getting the heck razzed out of them ("looking a bit like a praying mantis" as my oldest says) but neither have missed an early class since jumping on board. Our three bedroom home here (Ann Arbor, Michigan, Deanne) has lowbluelights cfls and night lights, oh, and our 17 inch sylvannia has one of their blue blocking monitor screens. Actually, my family's allegience to lowbluelights was solidified a year ago when my youngest super-glued my sleep glasses to the nightstand; I had a fit when the frame snapped as I tried to loosen them. (I'm sure you'll lay blame on the company for selling faulty glasses.) I e-mailed their website explaining my plight and with no questions asked, they sent a brand new pair free of charge. Now that's customer service. Not too shabby for a pair of old scientists!
Oh yes, I almost forgot, we had chicken kiev for dinner tonight. Is that enough information for you? Get a bloody life and find something for that bitterness that has taken over your obviously pathetic life. Actually I'm thinking of not wearing my glasses tonight. I think I'll read your utterly boring drivel one more time and that should do the trick for the next week or so. Blah, blah, blah, blah blah...
It's quite amazing how some people pat themselves on the back and, in a quest for a moment's glory, inexplicably classify themselves as a so-called expert. Who in tarnation is this woman Deanne? Yikes, I'm thinking she must be on a quacker oats diet with her convoluted reasoning and off-base thinking spilling her barrel of misinformation around these parts like some over-zealous University of Phoenix grad ready to change the world. My god, Deanne check a few legitimate resources before you spew your ridiculous nonsense as the ultimate truth.
Check out http://www.1stoplighting.com/content/FAQcflbulbs/info.aspx for some excellent insight on dimmable CFLs...Secondly, f.lux has more than its fair share of glitches and as Ambimorph said quite well, it may reduce the blue light output to a slight degree but it is an absolute lie when Stereopsis states f.lux helps you sleep. Unless you are blocking ALL the blue wavelength at night. forget about it!
Finally, shame on you Deanne for denigrating the fine people at http://www.lowbluelights.com! The work they do is noble and the many wonderful items I've purchased from them have been life-changing. My sleep has never been better and the health benefits I honestly believe my family is gaining by using them, invaluable. We tried the psuedo blue-blocking products out there, including those pathetic cocoon sunglasses and trust me, nothing compares to the real deal. Keep up the great work you folks are doing there at John Carroll University.