 So you might have heard that blue light can be damaging to your sleep, to lucid dreaming, your health, your energy and all kinds of things. Well I'm going to keep it very simple in this video on explaining exactly how it works and I've also got a whole bunch of devices which I'll explain in a second that can help you to eliminate the effects, the bad effects of blue light in your eyes and on your sleep. So firstly the way that circadian rhythm works is that the sun comes up in the morning triggers your body to release serotonin and you wake up. When you get that blue light exposure from the sunlight you stop producing melatonin meaning that you have energy and you don't feel tired during the day. When the sun goes down in the evening you stop producing or you slow down producing serotonin and you start producing melatonin which is the hormone that makes you feel tired. Okay this is how it's supposed to work and this is how it's been working for you know a long time and then what happened is when electricity was discovered and people realised they could actually stay up past when the sun goes down by looking at their screens turning on their light bulbs looking at phone screens watching movies that's when the problem started to happen and that's when people's sleep quality started to decline because we're meant to get a boost of melatonin in the evening once the sun goes down but when we look at things like phone screens you know up until 11 at night the phone screen has blue light so to your brain it's like the sun is still up okay and this happens when you look at laptops when you watch movies and so on. It makes your sleep quality worse you feel you know more energetic and it's harder to fall asleep during the night and even if you do fall asleep and even if you think ah it's fine you know I can still fall asleep you'll sleep quality okay and hopefully you're tracking it with something like an aura ring but your sleep quality won't be as good and you'll have more disturbances during the night even if you're not aware of them and what that will mean over a long period of time is that your immune system will be weaker you'll recover slower you know your health won't be as good even if you don't think it's bad and even if you don't think there's a problem there is a problem okay so basically what you want to do is after the sun goes down you don't want to have any blue light sources in your house the worst ones are things like LED TVs laptops and phone screens bulbs yes I mean obviously you don't want to have a huge load of bulbs on in the evening unless you can absolutely help it but there are some ways like I said I'll explain in a second which you can kind of reverse the dangers and damage that the blue light does so firstly we'll start at the very top there are some pieces of software firstly on your things like an iphone turn on night mode and set it to be on a schedule so that after the sun goes down you don't have as much light you know the brightness turns down and it's more warm color you want you want all of the light sources in the evening to be warm as close to like a natural fire or a flame as you can possibly get and that's going to be the most natural sleep enhancing thing you can do secondly you want to do things like block reduce avoid or eliminate blue light from as many different devices as you can and there's a few ways of doing that so I'll start with the most obvious one and that is blue light blocking glasses so if I just get these cameras to focus on the these might need a bit of a clean actually okay so as you can see hopefully if you can if you can see this apart from the fact that these need a clean you can actually see there's a slight blue tint to the lens now these glasses are not prescription there's no lens on them they don't magnify anything my eyes are actually fine I don't need glasses but what these do is the lens will block or filter out blue light however they're not perfect and the reason for that is that when you wear them let me just put them on now so when you wear them if I was to look down then obviously blue light can still come from the bulb in the lounge over the top of the glasses if I look up then blue light from my phone screen can still go up into my eyes so they don't block out 100 percent of blue light unfortunately but they are a very good start and they'll probably block somewhere between 17 80 percent of the blue light from entering your eyes even if you have things like bulbs on laptops on you're watching movies after dark however there are some other things you can do and these aren't all devices by the way what you can do is to go into your tv screen settings and turn the brightness down if you can not only do you want to turn the brightness down but you also want to turn down the color so the so the color basically you want it to be on warm setting and there is a setting on most smart tv's you can set it to warm and this will make it slightly more orange looking and that's going to reduce even more blue light from your eyes on a laptop what you want to do is you want to install a piece of software called fl.ux flux you can just type in get flux or there'll be a link in the description if you want to spend an extra I think it's like 10 dollars or something 20 dollars you can get a more advanced piece of software like that which is the one I use which is iris and that allows you to not only block out blue light but it also allows you to stop the flickering that will damage your retinas and macular health over a long period of time so that's worth getting as well I mean 15 dollars I think it is and you get a really good piece of software there'll be links to all of this in the description by the way and then what you want to do because phones are we're always on our phones right so what you want to do is I'm just going to try and get the camera to focus properly on this there we go so hopefully you can see that my screen my phone screen has a slight blue tint and that's because the screen protector I'm using I hope you can see that the screen protector that I'm using is actually a blue light blocking screen and this is very cheap I'll show you the one I got I'm not affiliated with these at all I'll put a link to them in the description but I got this one and there's there's several on the amazon that you can choose from this is called ocku shield and as you can see it's an anti blue light screen protector and it filters its tempered glass so it's going to still protects your phone if you drop it or you know from scratches and stuff like that but it filters out the blue light even more so not only do I have night mode on the phone but I have a screen protector on the phone which blocks out more blue light and then in the evenings when the sun goes down I put these on to be honest you can be as detailed as you want with this those are what I would say is the bare minimum of what you should be doing to protect your eyes and enhance your sleep especially when I mean all of this stuff the software the blue light blocking glasses the screen protector of my phone it was probably like 30 bucks 40 bucks all right which is not even the price of a bottle of sleeping supplements or a trip out to your favorite restaurant so it's in my opinion it's easily worth 40 dollars to improve your sleep forever now there's one more thing I would suggest you do and that is to because remember like I said like blue light is bad in the evenings when the sun has gone down it's even worse once you've actually gone to sleep and so let me just paint a picture for you okay and this is literally based on experience this happened to me many times until I realized I needed this okay so you're laying there you've just fallen asleep or you know maybe you've been sleeping a couple of hours and suddenly some bright spark decides that they need to they're driving now they're gonna get in their car at 3 a.m and drive and so of course what happens they open their car door they turn on the ignition and the headlights come on and illuminate your entire room even just for a few seconds as they drive away but it's enough to wake you up right and it's certainly enough for the blue light to enter your eyes and you know stop the production of melatonin which can make it hard to fall asleep okay worst case best case scenario it interferes with your sleep at least a little bit best case scenario so how can you avoid that I think you know where I'm going with this you need a sleep mask and so this is the sleep mask I use I'm going to show you a close-up here let's wait for the camera to focus there we go okay so this is the sleep mask I use and this is from a company called mantasleep and the reason that I chose this one over I mean there's thousands of sleep masks is that this one has these little indented foam sockets here so when you put it on and when you actually especially if you're a side sleeper like I am which you should be for your posterior and your alignment of your spine it actually the socket you kind of mold around your eye sockets so that your eyes are not touched by anything depending on the brand of sleep mask you get some of the cheaper ones they tend to kind of when you lay on your side they'll press into your eyeball and it can give you a headache and it's certainly not good for your eyes however this one very comfortable I'll just give you a little demo of this one and one of the the best things about this one is that I literally can't see anything right now I mean some of the cheaper sleep masks what happens is that because they don't mold around the eyes like these kind of sockets do when you look up or down you'll notice that the light comes in through under your nose or through your eyebrows okay with these things I don't see anything literally you could be shining like a car headlight directly into my eyes I would not see any light they block out almost I mean I would say they block out 100% of light and the best thing about these ones is that you can actually remove these kind of cups and position them at exactly the right spaces so you can decide exactly where it's going to be most comfortable for you stick it on and then obviously the back has an elastic strap which is also velcro so this is the company mantasleep and I will try and put links to all of this in the description but to be honest any sleep mask will be better than none but you've got to ask yourself like you want it to be comfortable and you want it to be one that actually blocks out all of the light so that's why I consider these the best so yeah that's basically what I would recommend that you do this has been a very long video so far but blue light is important okay you need to be blocking blue light from your eyes definitely once the sun has gone down and I would actually go one step further and say if you're going through like an airport or something or you know somewhere if you live in a busy city and there's lots of artificial lights you don't want to that led light pollution in your eyes over the long term it's not going to be good and there's a lot of research coming out which suggests that the effect of led lights on your retinas is not good and on your long-term eye health you don't want to be having this really harsh light going into your eyes our eyes are not designed to deal with that long term anyway so yeah that's why when you hear me going on about blue light exposure and how it can damage your sleep that's why and that's how you protect yourself from the blue light this isn't just crazy talk there's a lot of research around this it's very much agreed upon scientifically and by various health experts and bio hackers and sleep doctors and all kinds of people like that but at the very least try it out I mean like I said $40 for all of this stuff if I had to pick one of these things I would say get yourself a nice pair of blue light blocking glasses I don't even know what brand these are I honestly can't remember it doesn't even say which brand they are but I'll put a link to an amazon search page for the right type of blue light blocking glasses that you want to get in the description and yeah leave a comment letting me know what you think and I'll see you next time