Radiation "Sleep Mistake" Which Boosts Your Risk of Cancer
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Daytime Light Exposure Matters as Well
Yes, the quality of the light you're exposed to during the
day also matters when it comes to maintaining a healthy
rhythm. While most of us are over-exposed to light in the
evenings, most of us are also under-exposed to light during
Most incandescent- and fluorescent lights emit very poor
quality light. What your body needs for optimal functioning
is the full-spectrum light you get outdoors.
Using full spectrum light bulbs in your home and office can
help ameliorate this lack of high quality sunlight during
For use in the evening, you can now purchase "low blue
lights." These light bulbs emit an amber light opposed to
the blue that suppresses melatonin production. Therefore,
these bulbs are ideal for areas such as your bedroom and
bathroom, for example. You could also use them in your
As mentioned earlier, TVs and computers also emit a lot of
blue light, which will zap your melatonin if you work past
dark, so ideally, you'd want to turn these items off once
the sun goes down. Keep in mind that even a small amount of
light, like keeping a night light on, or turning on the
bathroom light to go to the restroom, can be enough to
suppress the melatonin production for that night. So, if you
have to get up, try to resist the temptation to turn on the
This is also why I strongly recommend installing blackout
shades to ensure complete and total darkness in your
Your Circadian Rhythm is Closely Tied to Your Overall Health
Your circadian rhythm has evolved over many centuries to
align your physiology with your environment. However, it is
operating under the assumption that you're still behaving as
your ancestors have for generations: sleeping at night and
being awake during the day.
If you push these limits by staying up late at night,
depriving yourself of sleep, or even eating at strange hours
(such as at 2 a.m.), you are sending conflicting signals to
your body. As a result, you body doesn't know whether it
should be producing chemicals to tell you to go to sleep, or
gear up for the beginning of your day.
But maintaining this natural circadian rhythm affects far
more than just your sleep pattern. Your body actually has
many internal clocks -- in your brain, lungs, liver, heart
and even your skeletal muscles -- and they all work to keep
your body running smoothly by controlling temperature and
the release of hormones.
Your body temperature and hormone production also vary with
your personal internal clock. This, in turn, influences such
• The easiest time to detect disease in your body
• The times when you'll be less sensitive to pain
• The times when you'll be more productive at work
Disrupting your natural rhythm can also make you more
vulnerable to disease. For example, reduced melatonin
levels, due to prolonged exposure to light, is known to
increase your risk of cancer.
It also activates your stress response and weakens your
immune system, which is why irregular sleep cycles can lead
to stress, constipation, stomach ulcers, depression, heart
disease, and many other illnesses.
For more information and examples, please see the article
How Your Body Clock Regulates Your Metabolism.
Keeping Your Body Clock Running Smoothly
As a summary, the following guidelines can help to keep your
circadian rhythm in its natural cycle:
• Use full-spectrum light bulbs in your home and office
during daytime hours.
• Turn off computers and electronic gadgets once the sun
sets, and avoid watching TV late at night. Again, the blue
light emitted from TV's and computer screens mimic the blue
light found in daytime sunlight, which can alter your
• Use "low blue lights" in areas where you spend most of
your time in late evening, such as your living room,
bedroom, and bathroom.
• Sleep in total darkness! If there is even the tiniest bit
of light in your room it can disrupt your circadian rhythm
and your pineal gland's production of the hormones melatonin
This is the "hidden" secret that most people tend to ignore,
but which can dramatically improve the quality of your
sleep. Personally, I sleep in a room that is so dark, it's
even pitch black at noon. Liberally use blackout shades and
drapes to achieve this.
• Sleep when it's dark outside and get up when the sun comes
up. At minimum, strive to sleep between 10 p.m. and 6 a.m.
This means you should be in bed, with the lights out, by 10
p.m. and be up by 6 a.m.
• Avoid working the night shift. It's been linked to
significantly lower levels of serotonin, which may cause
sleep problems, anger, depression and anxiety. If you
currently work the night shift, I would strongly suggest
trying to switch your hours, or at the very least not
keeping the night shift for longer than a couple of months
at a time (and giving your body a chance to readjust in
For even more helpful guidance on how to improve your sleep,
please review my 33 Secrets to a Good Night's Sleep. If
you're even slightly sleep deprived I encourage you to
implement some of these tips tonight, as high-quality sleep
is one of the most important factors in your health and
quality of life.
The Wireless Radiation Sleep Mistake
Which Boosts Your Risk of Cancer Part 1
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