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I have my screen brightness very low, use software that tints the screen orange (filters out blue light), and use dark mode on everything. If I’m staying late and it starts to get dark, I get even more sensitive to screens and overhead fluorescents, so I wear these:
They look ridiculous, but prevent my migraines, so who cares.
Never had a problem with floaters, but I’ve had them all my life so I never really notice them.
I got these, which is tested by Consumer Reports to have best blue light blocking abilities. It works over my glasses too and is made by Honeywell.
The only thing is since it blocks out so much it makes everything really orange too and takes some getting used too. Most others don't block as well and thus you see more color.
F.lux doesn’t work 100%, you need the glasses. There is a pair on amazon that look like hardcore safety glasses and block 100% blue light as tested in a lab, I’ll make an edit and post the link below. They’re large, so you may be able to fit them over glasses.
Another idea is PS - Phosphatidylserene, it works like a charm for regulating cortisol. 200mg at night worked better than rx sleeping pills for me when nightly awakenings were regular and bad.
Edit: Uvex S0360X Ultra-spec 2000 Safety Eyewear, Orange Frame, SCT-Orange UV Extreme Anti-Fog Lens [link]
I'm wearing these orange goggles right now and it's the best $10 I've ever spent
It's a little late for them to be maximally effective (it's like 1 am), but when I am diligent and put them on as soon as the sun goes down, when the time I ought to go to bed rolls around, holy cow it's like a freaking tranquilizer dart. I've been using them for about a year now, mostly when I am on the computer or phone a lot at night, and they definitely help with sleep latency and quality.
Writing is the part about writing I like the most, so I get much less satisfaction out of it if I'm not doing it manually. Anything "serious" I will always write first in a notebook and type up afterwards. Like jacmoe said, pen and paper bind you emotionally to your writing, and it's also great for editing - especially if you let the handwritten version rest for a day, then improvements just jump out at you while you're typing.
That said, obviously people are still churning out great literature working on computers. I haven't consulted any statistics, but I doubt even 1% of writers still work primarily (or first) with ink and paper. So I suppose it's not so much how your writing tools affect your finished works, but more how they affect you. I used to do a lot of writing on the computer, but now I find it jazzes me up too much. Writing on paper can be as slow as I need, to allow thought processes ample gestation time so I can express things I didn't know I wanted or needed to say.
For typing my stuff out, I use my moribund Packard Bell... EasyNote I think it's called, with an external monitor (working directly on the laptop encourages back hunching and neck crunching) and a clacky USB keyboard (gotta love that "glorious noise" Redtail_Defense was talking about.)
Oh, one last thing - for anyone working on a computer a lot for any reason, and especially near bedtime, please get yourself a pair of Uvex!
Blue light blocking glasses are excellent advice. These are the ones I use. The absorbtion spectrum compares to the expensive glasses available on lowbluelights.com but they are only $10. UVEX makes a couple different styles of the same material.
Blocking blue light has helped quite a bit with my circadian rhythm issue.
Try to wind down in the two hours before bed—no screens, no heavy exercise, no big meals, no avoidable stress. I've also had luck with these orange glasses—they block blue light, which inhibits melatonin release (i.e., wear the glasses and the melatonin will be released per your normal circadian rhythm). I typically put them on 90-120 minutes before bed.
As StackableGoats said, don't look at your phone/tablet/watch tv/etc for a half hour before bed. If you must, I recommend getting a pair of orange googles. The blue light stops your body's production of melatonin, but the glasses block it.
The blue point is critical, and I would take it even further. Put on blue light blocking goggles 3+ hours before bed unless you fall asleep with the sun (which is practicaly no one). Also use F.lux or IRIS, which I find to be superior.
Here's a link to the blue blockers I use.
Anecdotal story here, but I've had sleeping trouble all my life. Literally being unable to fall asleep and having sleeping schedules that were delayed by about 15 minutes every night no matter what I did. Stopping the blue light fixed my problem.
You can help to reset your circadian rhythm by getting bright sunlight first thing in the morning (or using a light box of 8000+ lux) and avoiding all blue light after sunset (these inexpensive orange safety glasses will do the trick).
I wear these at night when watching TV/playing video games. You can buy Blue Light filtering ones that look cooler and don't change the color as much but these are cheap.
Staring at the Sun may be painless, but the damage to your eyes is no less serious for that fact. Long-term staring at the Sun is sufficient to cause complete and permanent blindness. I urge you not to experiment with this again without proper eye protection.
No, but these will. Sorry, they're even less fashionable than the first ones.
Hey Zeos, Your vids kickstarted my entry into decent sound :)
I have a 2.0 pc music setup in my bedroom and I'd like to
expand my comfort level further and add a projector.
My incomplete plan is to throw a projector on the opposite wall to my pc and buy some extra bookshelves but I don't know how to go about connecting the new speakers.
Wondering if I can use my current gear (XDA2, stereo amp) with some kind of splitter or selector(?) or whether it's better to buy a new class D amp and maybe split the optical out from PC?
I'm not fussed on SQ or even PQ for the projector, it's all about watching TV in blissful cozy comfort.
I'm in Aus so specific product suggestions might not be super helpful, but if you want to give me a magic link to these sexy goggles, I'll add them next time I'm prepared to checkout with amazon.
BTW, for you and any aussies reading this, Voll.com.au has clone Micca MB42X's sold as Voll B44's, and they also sell a decent little range of class D amps.
I'll see your link and raise you:
UVEX blue blocking glasses
The one's with the black frame don't block /quite/ as much as these. And I lost this pair... so I use the ones with the frame now.
This will sound weird, but for those of you who absolutely have to use a computer/phone at dusk/in bed and don't mind looking like a fool, I recommend trying amber glasses that block the majority of the "blue light" that's emitted from your device.... I think these are the ones I have- [link]
I have insomnia and I read a book by a psychiatrist that mentioned this, and it really does help prepare my brain for sleep. I notice I'm more relaxed with less anxiety. I "have" to have my computer in bed with me at bedtime as there are certain TV shows I use to wind down, something familiar and comforting (usually The Office, Seinfeld, Parks and Rec, or Sunny).
I typically put them on an hour or two before bed, as it takes a little while to work. It does feel odd for a few days at first, but I barely notice them anymore. The benefit the glasses provide far outweighs the orange tint all my shows have now.
Edit: Sorry, just realized this relpy doesn't really answer your question, but may help with quality of sleep.
awesome, but you could get a big pair of the UVEX:
and if they are big enough (if your glasses frames aren't too big) you can wear both. Mine stick out too far for this to work, but maybe you could try it.
I've had sleep problems for years, but recently it has gotten a lot better.
What I've done:
Wake up at the same (or as close to as possible) time every day. I often fail at this over the weekend, but it's a necessity for keeping circadian rhythm regulated.
Eliminate blue light in the hours leading up to bed. There are plenty of apps for this as I'm sure will be mentioned in this thread. As an additional measure, I bought of pair of these amber tinted lenses to wear.
Black out shades. You can find them cheap at Walmart.
Melatonin (.5 mg). You'll have to experiment for yourself on the dosage, but you shouldn't need anymore than 3 mg. Most will tell you that anything over .3-.5 mg is too much, but everyone's different.
Magnesium (I use it in citrate form-400 mg before bed)
Set a cut off time, say 2-3 hours before bed, where I don't do any work/studying, only relax.
Eliminating fluids a couple of hours before bed so I don't have to get up and piss so often.
Some may say this is excessive, but sleep is worth it to me. I've come to cherish it. Good luck!
I wear these for an hour or so before bed. I think it makes a difference—I become pretty drowsy by bedtime.
You'll need special glasses for lasers, but for other UV sla these should be good
There are a few models, I like this one: [link]
I've been on graves (1030-630) for about 9 months now, while also in school in the evenings before work. I switched from day shift for school. The hardest part is consistently getting a full 8 hours of sleep. It was a major adjustment, but I've got it down pretty well now.
I keep the same schedule even on my days off at least 90% of the time. Some weekends I'll screw my schedule around for the sake of family/social stuff, but I keep that to a minimum because I know it'll screw up my whole week.
When I get home around 715 I don't turn on any lights. I have all the shades drawn in my house and so it's fairly dark but not pitch black. I grope through the house to my bedroom where I have a red light bulb in my nightstand lamp. Turn that on, jump in the shower (keep the lights as low as possible in the bathroom, I have a huge window in there that I put a curtain over). Then I get in my PJs, put on my super sexy orange goggles ( [link] ) and usually eat something light. Then I get into bed, take 1mg of melatonin and read for 30 mins or so. I've got black sheets nailed over my bedroom windows, and blackout curtains. I have a window A/C in my bedroom (specifically since switching to graves, too expensive to keep the whole house cool enough for me to sleep all day!) and I use a white noise app on my phone. I also use a sleep mask. I'm usually out between 8 and 830. Sleep until 4.
I do tend to wake up between 12 and 2. I make sure to throw my sexy goggles back on if I get up to use the bathroom or anything. I can usually get back to sleep, but it depends on the day. Those goggles have been a life saver. I do a lot to minimize that blue light (red light bulb, goggles, blue-light filters on my phone and kindle). That's what tells your brain it's time to be awake. I'm probably gonna start taking my sexy goggles with me to wear on the drive home, now that the sun is starting to come up earlier. Soon it'll be in my face the whole way home.
I also highly recommend a liquid b-12 supplement. I take it before work and it's worth a gallon of coffee. Since using the b-12 I get by with one cup of coffee when I wake up, and maybe a cup of tea at work. I never drink any caffeine after about 2am.
Workouts went way by the wayside for me. I'm just now getting my motivation back to get back to working out. I have some equipment at home so my plan is to workout on the weekends and before work on the days I don't have school. Wish me luck.
Anyway, just wanted to tell you about my routine in case anything could be helpful for you. Just having a routine at all has been a big help - time to wind down and tell my body that the big yellow thing in the sky is a liar and it's time for sleep!
Glad to help! I've found that even sometimes Twilight/Lux doesn't cut it. So I usually resort to blue-blocking goggles.
However, even then, if I really need to be out like a light, I'll put on my red laser goggles as soon as the sun goes down. It's tough because I can barely see anything but holy hell is it a tranquilizer.
Thanks! You don't have to take all of these supps forever, but they can be helpful.
Also blue light of about 460-480nm triggers melatonin suppression, melatonin being the hormone released by the pineal gland which makes you sleepy. Most computer and phone screens are color tuned to the same light as midday sun, which contains a lot of blue light. Thus being on screens after sunset can make you feel more awake than you would otherwise.
You can use a free program called Flux on a Mac or PC to have your computer automatically turn more orange (no blue light) at sunset. There is now also a setting called Night Shift Mode for iOS that will do this, and Twilight on Android. Or you can wear these $7 ugly orange glasses, because many light bulbs and smart TVs also emit blue light, and orange blocks blue as it is opposite on the color wheel.
You don't necessarily want to block blue light all day though, because getting blue or full-spectrum light in the morning and midday will also help you to sleep at night (I don't fully understand how this works, but light therapy is often used for sleep disorders).
if you have a full week to prepare, i would try [chronotherapy.]([link]
Or you could try to speed up the chronotherapy changes into 2-3 days.
Otherwise here's what worked for me when I started an earlier job (at least initally):
1) Wear blue-light blocking glasses starting after sundown. These are good if you wear glasses; these are good if you don't.
2) Get a prescription for Lunesta (from GP or psychiatrist)
3) Take Lunesta .5 to 1 hours before goal bedtime
If you're not into prescription meds, you could try light therapy in the mornings (put it on a timer so it goes on before you wake up) and a low dose of melatonin 1-2 hours before bed, along with wearing the badass orange glasses. :)
I recommend buying a pair of orange construction glasses and wearing them before bed. They filter out blue light, which allows your body to produce melatonin prepare for sleep (source).
The computer program flux works the same way. You may also be interested in a light box to help you feel energized in the morning and reset your circadian rhythm.
This message brought to you by a corporate shill for sleeping well.
As long as your computer screen is the only source of light. If not, you may need a pair of these bad boys.
You need to be sleeping. I'd recommend blue-light blocking glasses worn before bed to disinhibit melatonin, sleep hygiene practices, and magnesium glycinate to start. If you don't have restless legs syndrome, sedative antihistamines may be a useful next step. If concerned about the cognitive side effects of OTC anticholinergic antihistamines like Benadryl, ask for hydroxyzine from a doctor - its binding affinity for muscarinic receptors is negligible and they will be more willing to prescribe it than a benzo/Z-class. A low dose of a tricyclic antidepressant or an atypical antipsychotic are other common options.
Next you want a behavorial element such as mindfulness/meditation or evidence-based psychotherapy. l'd recommend cognitive behavorial therapy.
Do your research when mixing drugs with St. John's Wort because it inhibits the CYP3A4 enzyme.
Look at this list for anxiolytics: [link]
I have been experimenting with reducing blue light in my life in the evenings using f.lux free software on my pc [link] , using blue light blocking glasses for a few hours before my intended bedtime (these oh so stylish ones [link] :p), and switching to red nightlights and found that it has given me a small but steady boost in good mood. I have diagnosed major depression, ptsd, and anxiety w/panic so any change for the better is amazing and that goes double for anything I don't have to ingest or have weird to horrible side effects. Well there is the looking like an twit wearing the googles but it's worth it to me to increase my capability to enjoy anything good in life.
It will often be difficult to tell what improved my sleep because A) I'm still exhausted from the years of sleep debt even if I got a good night's sleep and B) some drugs might help but also produce hangover effects.
If you have a smartphone, I'd suggest getting Sleep As Android or an equivalent sleep app for your phone's operating system. These claim to wake you up during light sleep so you feel "refreshed", but this obviously doesn't work for us. The big thing is that the accelerometer can roughly track when you are in deep sleep vs. light sleep, although it can't distinguish slow wave from REM or light sleep from being awake. This lets you roughly distinguish which nights have a somewhat more normal-looking sleep graph with periods of deep sleep vs. the bad nights that look like random noise.
Anyway if your sleep is really bad these supplement/nootropic-ish solutions might reduce sleep onset but I doubt they'll stop you from waking up exhausted.
Do you have restless leg syndrome (annoying/itchy feelings in legs or arms that causes you to toss and turn a lot)? It's frequently comorbid with depression due to low dopamine and because SSRIs, alcohol, and sedative antihistamines can exacerbate it. This definitely fucks with my sleep, but I'm trying to fix it with less drastic measures before getting an L-dopa or dopamine agonist prescription.
People with major depression often have abnormally high levels of acetylcholine, which disinhibits REM sleep, making you get less slow wave sleep. This can be treated with anticholinergics but unfortunately the OTC ones (DPH (Benadryl) and doxylamine) also cause RLS!
I've found that the only time I get normal-looking sleep graphs is when I drastically overdose on doxylamine, which causes RLS somewhat less than DPH. I ran out of doxylamine yesterday and tried a DPH overdose... I was punching/pinching/massaging/wildly moving my left arm all night. Fucking torture, do not try.
Scopolamine looks promising but I'm not sure whether it would also exacerbate RLS, or even if this property of anticholinergics is due to their antidopaminergic properties like some websites say (without citing a source) or if it's due to their SSRI or anticholinergic properties. I guess that's a question for /r/DrugNerds.
Another less drastic thing that might help a little is wearing glasses like these for the last 30-90 minutes before you go to bed to help disinhibit melatonin.
Yea for some reason I thought I did.
Eh? Or, Cocoons brand are all fitovers, they're like $30 I think.
I know there are some spray colorations for contact lenses, and I was considering trying to find an optometrist who would make me some even though I don't have a prescription. Then there's the issue of remembering to take them out before bed (you'd need orange lightbulbs in your bathroom to make the switch) so you can get your morning light exposure (if you need it). I'd still be considering it if I had money, as wearing the cheap safety glasses gives me acne.
Let me know if you do find someone to make custom lenses in the right color! I'd guess maybe Uvex would be someone to ask about it.
A couple of corrections. Seroquel XR also comes in 50mg, 200mg, and 400mg doses. And it's the blue light from screens that "can keep you up and off your circadian rhythm", not UV light. Blue light suppresses melatonin. F.Lux for Windows, Mac, Linux, and iPhone (jailbroken) at [link] and Lux for Android will help with that. [link] I also use orange googles (mentioned in the last link) from [link].
I want to try these but not living in the USA haven't figured out where to buy them yet, basically they help to block out blue light