Simple steps to improve your light environment
As discussed previously, artificial blue light exposure at night is harmful to our circadian rhythm and our normal hormonal balance. We also need a proper spectrum of light during the day.
While it may seem daunting to try and avoid artificial light all together. The 80/20 rule states that 80% of results can be obtain by doing 20% of the work. Here’s the 80/20 of fixing your light environment:
1) Upon waking up, the sun should be the first light you see. 10 minutes is good enough. If you have to wake up before sunrise, use blue light blocking glasses or red lights bulbs
2) During the day, make sure you are going outside for 5 minutes every 2-3 hours. This will ensure your body’s circadian rhythm is in tune with the sun
3) Minimize artificial light after sunset. If needed for work use incandescent or red light bulbs. Use blue blocking glasses. If you need to use a screen use Iris of Flux software that reduce blue light
4) More time outside, less time on monitors
5) Your bedroom should be dark as possible. If you get up during the night use red bulbs for the bathroom.