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I've been into optimizing sleep for a couple years now and I got so drawn into it I started a company to sell blue-blocking glasses since nothing at the time looked good and worked well. www.carbonshade.com
It's kind of frustrating to see so many articles on this topic that suggest not using electronics for 2 hours before bed as if that's feasible for people (not to mention it doesn't solve the ambiant lightbulb problem), when a really simple and incredibly effective solution exists. If you don't want to buy my glasses, that's cool, but I'd still reccommend at least trying out these inexpensive ones on Amazon to see what you are missing.
I HIGHLY HIGHLY HIGHLY HIGHLY HIGHLY recommend you consider buying blue-blocking glasses. I got mine about two weeks ago, and they seem to be quite the help so far. People on Amazon also talk very positively about them.
This is the pair I bought: [link]
Edit: And put them on at night. I put mine on about two hours before my bedtime.
1) Essentially doing porn and "other things" uses a lot of dopamine similarly to doing drugs. You use a lot of dopamine while "doing it", and then your brain is filled with so much dopamine that it makes it hard to think and act normally. Do this on a weekly basis and you're programming your mind to depend on these dopamine bursts to function, and it will be hard to function when you're not "doing it." It's essentially an addiction even if doesn't feel like it and can be the cause of mental instability.
This website can explain it better: yourbrainonporn.com. Also search some TED talks about this if you're feeling lazy.
2) I bought these orange glasses off of Amazon [link]
The reviews do a good explaining about the effects of blue light and mental state.
3) Plain yogurt, eggs, bananas, and meats are good sources of L-tyrosine.
Hope you feel better :)
Lots of them on Amazon. Blue light is apparently involved in the sleep cycle, and you can either minimize screen-time before bed, or eliminate the blue light from screens before bed. As a PC gamer and reddit-addict, I choose the glasses. I wear them to start winding down for bed, so I'm not blasted by blue up to the moment I wander off to bed. Do they work? Maybe. My eyes definately feel better, sleep may be quicker, but I can't tell.
Good grief, down below $10. I swear I bought them from this exact link for $30.
(Lots of PC monitors have blue-light filter options, for this reason)
Edit: And for real, wearing the glasses, this pallet jack looks like a completely normal yellow jack.
Oh wow those look way more comfortable. I got these ones I might have to see if I can get ones like yours. I stopped wearing mine because my nose huuurt lol.
(Edit: Sorry if the formatting messes up I’m on mobile)
Have you tried something like these? They're all of $9. Yes, they look stupid, but they block wavelengths of light from the limit of UV to about 550nm or so (greenish/yellow), which are the primary drivers of melatonin suppression. You may be getting a lot of blue light from other sources before bed, and having your melatonin suppressed.
Put the glasses on 90 to 120 minutes before bed. Don't take them off without closing your eyes or being in a fully dark room. When going to bed, only remove them when the light is off, and make sure there are NO lights on in your bedroom - OR - wear a sleep mask and put it on while closing your eyes after taking the safety googles off.
The one thing I don't do is drive with them (hard to see traffic signals and judge distance with no blues/violets/very little green - when you wear these, you'll see dark blues as black, for example). Otherwise, I wear them an hour or two before bed, and I get a LOT better sleep. When I don't wear them because I was driving closer to bed time or simply forget to put them on, I don't fall asleep as quickly, and don't wake up as refreshed. I have mostly CFL lights in my house.
Try using those glasses for a week or two, and see if your sleep improves. If not, try consulting your doctor to see if the meds messed with your hormones somehow.
To add to the circadian thing, it really helps to block all blue light wavelengths. I use these safety goggles (not pretty, but they block the right wavelengths). Put them on 90 to 120 minutes before you go to bed. Your eyes have a photosensitive receptor on them called melanopsin. It controls when your body releases melatonin. In the presence of blue wavelengths (460-480 nm) of light, the melanopsin blocks melatonin production.
Those goggles will block those blue wavelengths. (I don't recommend wearing them if you are driving at night.) Then you can still watch TV, use a computer and stuff. Just don't take them off at all, or the process resets to zero. Close your eyes if necessary to remove them for a few moments.
Then, after turning off the lights in your room to go to bed, close your eyes and put on a sleep mask to block any extraneous light. I use a lightweight knit cap and pull it over my eyes.
I used to be SO tired in the morning, and now I wake up refreshed before my alarm.
I have a 10,000 Lux lightbox hooked up to an automatic timer programmed to turn on from 8-10 am every day. I’m sensitive to sunlight, but artificial light (even when it’s very bright) has never bothered me. I suspect my sun sensitivity may have something to do with the UV part of the spectrum. If you are sensitive to artificial light, you may have better luck with putting on blue blocking glasses two hours before your ideal bed time. The Uvex Skyper glasses glasses on Amazon have been tested to block virtually all blue light, and they’re not too expensive (under $12 last time I checked).
Yes this actually works. Or you can wear blue light blocking glasses which I have to when I watch TV or am am in front of a screen too long bc I get debilitating migraines you can them on Amazon for close to nothing. They are approved and recommended by my migraine and headache specialist ( she’s obviously also a Neurologist). Who happens to have horrible migraines too. Just a thought in case you wanted to watch tv or read/work online. I hope this is helpful. Here’s the link to the ones I use:
I want to recommend this product at Amazon.com
Uvex Skyper Blue Light Blocking Computer Glasses with SCT-Orange Lens (S1933X)
Learn more: [link]
The exact pair I use. Only 9$ on amazon.
Buy yourself some blue light blocking glasses and don them at dinnertime. They will enable your brain to naturally produce melatonin. They're the main thing that worked for me. For proof of principle, try ones that block all blue light. These are the ones I use, available for cheap on Amazon: [link]
These ones are amazing, especially for the price. They look silly, but trust me, they block blue light incredibly well. I even compared them to my coworker’s fancy blue blocking lenses, and these worked so much better.
I also recommend using f.lux or a similar type of thing to add an orange tint to your screen.
And use dark backgrounds whenever possible (I recommend the Dark Reader extension for Chrome for that).
I got these ones from Amazon. They are dorky af, but I wanted glasses that I would be sure blocked all the blue light and didn’t let any in through the sides. Now that I know they work in principle, I will take my time to find another stylish pair that I can wear outside the house.
Uvex Skyper Blue Light Blocking... [link]
Same happened to me for weeks. Workout like crazy or do lotsa cardio to get yourself physically exhausted. Get blue light filtering glasses and put em on soon as the sun goes down, only take em off right b4 bed [link] Melatonin supplements never worked for me long term. Chamomile tea helps a lil. Take naps anytime you feel even a little tired, it's better than nothing. An orgasm before bed never hurt anyone (helps a bit more for men I believe)
I tried melatonin in the past with mixed results and ended up having to take a lot more than what is recommended for any effect after a while, and it still didn't lead to great sleep. I'd recommend trying to assist your body in producing it's own melatonin, happens naturally when the sun goes down if you aren't exposed to blue light. Get some blue light filtering glasses and put them on as soon as the sun goes down [link] , cut down on your caffeine consumption if you drink any and try to keep it to when you wake up only so it is well out of your system by sleep time, drink a chamomile tea at night, try to get into the habit of going to bed at the same time every night to get your body's natural clock in sync, work out to get yourself physically exhausted and also help with other negative side effects of quitting, don't do stuff like read or game in your bed so your brain doesn't associate laying in your bed with other activities. I smoked daily and excessively for 15+ years and literally started because of how bad my insomnia was, been clean about a month and this is what's working for me.
I used to have that app as well (caused my phone to crash though). If you don't have glasses consider getting blue light blocking computer glasses. They're a life saver for people who like me who die if exposed to blue light
Uvex Skyper Blue Light Blocking Computer Glasses with SCT-Orange Lens (S1933X) [link]
these are the ones I got. not the most stylish but youll be using em at home anyway. cheap and effective though.
Pretty sure they’re the same ones that arc welders use to protect their eyes from the bright blue fire
That's great! Glad to hear it works for you. I'm a fellow light (and noise, but luckily found earplugs that help me) sensitive person and been thinking about buying something like those. Does anyone have experience with Uvex Skyper, or can recommend any other type of blue-blocking + sunglass combo that wraps around?
Try to avoid naps and optimize sleep. If you absolutely can't make it through the day without a nap, set an alarm for 15 minutes, and lay on the floor with your legs propped up on something so the blood can go to your head.
Try optimizing your sleep. I'll list the usual shit if you don't already know: Use a physical alarm, turn your phone and other electronics off an hour before going to bed, make sure your room is pitch black when you sleep, set the thermostat a few degrees lower than usual while you sleep, invest in blue blocking glasses and wear them an hour before sleep [link]
Sleep in complete silence. If you live with someone, use ear plugs. Foam ear plugs have been known to cause tinnitus and are uncomfortable. Try going to an audiologist and having them make you some custom molded silicone injected ear plugs. They're like $300 but they're so worth it. Look into black out blinds.
Set your physical alarm clock in a drawer so you won't look at it and be stressed that you don't have much more time to sleep.
Wake up at the same time every day and eat a large breakfast that's high in fats and protein. This will help with your circadian rhythm. Avoid carbs and sugars at breakfast.
Try to exercise during the day, and you've already tackled the most important thing which is don't drink caffeine.
Good luck sleepy man.
Actual advice: this can be fixed by fixing your sleep. You can do this by avoiding caffeine after 5PM and avoiding blue and white light after sunset (use f.lux, rgb lightbulbs that switch to warmer colors after dusk, or something like this if the others are not an option).
Before trying sleep medication, you may want to try blue blocking glasses about 2 hours before bed.
Glasses like these: [link]
Sleep quality is very important. All the lights off in your room. Point light sources away from your face if you can't turn them off.
No distractions before bed, at LEAST 30 minutes - if you're going to sleep, you're going to sleep. Set your alarm, then put your phone out of reach. Wear these for 1 hour before bed - it eliminates blue light, causing your body to naturally produce melatonin that gives a good nights rest (better than melatonin sleeping pills).
Have an absolute set sleeping and waking time. Your circadian rhythm will be very happy and reward you with more rest for fewer hours. Sleep debt is not a thing - sleeping 4 hours one night and 12 the next won't add up to 2 x 8 hours of quality rest, it will make you feel terrible both days.
Waking up - do not go back to sleep after snoozing your alarm. Your sleep cycle restarts if you try to sleep again after your first alarm, and if you wake up to your alarm again after having just fallen asleep again, it disrupts sleep quality significantly.
There is all sorts of sources of blue light besides computer screens. These are some great for blocking said light. And thus your melatonin level will be less effected at night time.
My wife fell down a research rabbit hole about this a few years back.
In the 70s, there was a study to determine if blue-blocking safety glasses, the sorts used in laboratories and dentist offices where blue lasers that can damage the retina are employed, are sufficient in increasing the amount of naturally occurring melatonin in subjects. We purchased a few pair and we put them on about 3 hours before bedtime, with the idea that our monkey-brains see blue light from computer, televisions, electrical lighting, etc, and immediately associate it with a bright blue sky. The monkey brain is convinced that we need to keep active for longer, and it isn't night-time yet, where it can expect to see only red light from the tribe's fire.
As a result, we sleep better, as our brains begin the process of winding down to sleep a few hours before we shut out all of the lights.
WHat's infuriating about this is that we didn't see any health guidance saying 'use blue blocking glasses.' Articles on the subject only state 'stop using electronics 3 hours before bed,' like that's a realistic option. She had to hunt down all the studies on how artificial light affects our brain chemistry before sleep, and interpret the conclusions herself.
Our theory as to why: Blue blocking safety glasses are incredibly cheap, and there's no way that health-fad companies can make money off it.
I suggest everyone go and buy a pair. This is the brand we use and from our anecdotal evidence they work fantastically.
I can't find the ones I own (I actually stepped on my pair, but my mom is lending me a set) but these look about right, for some reason I didn't see many orange ones when I looked for cataract sunglasses. Anything advertised to block blue light will help. I don't use them every night but when I feel wired they really get me back into bed time mode. I also use them when I have a migraine or when I need driving sunglasses. It's seriously the best $10 I've ever spent!
I can't believe I didn't mention this, but programs like twilight or f.lux will help reduce blue light from your laptop and phone! I know you don't use them at night but I think they start with the amber shift pretty early in the day so it might still help.
You can buy selective filter glasses if what you want to do is selectively filter.
I use these for late night web browsing & for long drives (commercial driver), keeps my eyes from feeling as fatigued if I have to be paying attention to what I see for a long period of time. They pretty much eliminate blue light, so anything that's blue looks black or grey. Greens look weird too - the green is still there but it's hard to describe.
While night shift mode does help (and f.lux for computers), it doesn't block a lot of the blue spectrum light that is emitted from your screen. This spectrum will still harm your melatonin production. However, you can trick your mitochondria into thinking it's still nighttime by wearing blue blocking glasses. You can get some really cheap ones for $9 on Amazon. It will make you look pretty stupid but you're in bed anyways so who cares.
I actually have some personal experience in this! I used to get really bad anxiety and depression after orgasm. I started wearing blue light filter glasses 4 hours before bed because it apparently blue light supresses melatonin production in the body. I don't seem to have any more depression and anxiety after orgasm anymore, HOWEVER its way to early to tell because I've only tested this once out of fear of getting anxiety and depression again.
My theory is that improper sleep cycles mess with prolactin related stuff, and orgasming makes it worse. But uhh... Honestly, take this with a grain of salt. But if you wanna try this yourself, here is where I bought the Blue light filter glasses.
This is a stupid question that I don't think deserves its own post. I bought a pair of blue light blocking glasses from Amazon. These ones good reviews and come up first.
I can still see blue. I thought blue was meant to appear as black. Does that mean they're not working?
Cool, so even though my sleep is basically fixed thanks to melatonin these last few years I'm always up to try to make it even better.
I will try the glasses!
You can try wearing blue light blocking lenses to see if there's a connection. I've used these in the past:
Blue Light Blocking Glasses
Use a blue light filter app on your phone/computer screens during the night time. Or wear glasses that block blue light like these: [link]
blue light inhibits melatonin secretion.
Honestly, I don't believe these will actually block Blue Light.
Blue Light is a wavelength, and while people say those glasses work, it could simply be a placebo. Blue Light is typically cancelled out with an orange-tinted lense. f.lux is an application which also tints your screen orange to prevent Blue Light from coming through.
The thing to understand is that an "orange" filter doesn't block Blue Light, but there's a specific kind of orange that does.
If you've ever watched MLG gamers, all of their glasses are tinted orange, and I too have orange-tinted glasses which do work. Never once have I seen regular lenses block CVS.
I highly recommend buying some that are from this company. I've bought a pair, and they work amazing. Do I look goofy as fuck? Sure. But I mostly use my computer at home anyways.
That site looks interesting. He mentions a few things I've been interested in trying. Do you have any experience with dawn simulators? That might be what I try next.
Also, I don't know where you get your blue light blocking glasses but some of that blue lights stuff is ridiculously overpriced. These are super cheap and the transmission spectrum is even available from the manufacturer.
Thank you very much for sharing. It's such a challenging thing to struggle with.
Prioritize sleep. Get some Blue Blocker glasses and wear them between getting off and going to bed. Until last week I had ten days off in six months.
Sleep in a cold environment that's as dark as possible (blackout curtains or sleep mask). Ear plugs work wonders. The less light after dark the better. Use blue blocking lenses after dark. Episodic unwind is a great way to ease your mind for bed (Watch a Netflix series or read fiction). Don't eat or drink near bedtime.
Yep, sounds like you've got a sleep quantity problem, then. That's actually good - if you had insomnia like the rest of us poor saps, you'd have to deal with the delicate cascade of neurotransmitters and hormones etc etc that drive sleep.
Your body wants to sleep at night, it sounds like, so let it. Sleep is a PED.
If you absolutely positively can't leave your electronic devices alone for an hour or two before bed, install f.lux on your laptop, Twilight on your phone, and buy a pair of these:
They block most blue light, which should help promote the production of melatonin.
You might also want to get black out curtains if you go to bed late and sleep into the day. If you try to sleep in a light room your sleep quality will be shitty in general.
They block more blue light than what's currently available, and also look better (the most common alternative right now are these things: [link]). Seems like a no-brainer to me. Was there another product that you were thinking of?
Oh I forgot to mention sleep in my other comment. Make sure you're getting 8 hours of restful sleep. If you're not sleeping well, one thing you can try is cutting out blue light two hours before bed by using orange glasses.
Vitamin D supplement every morning.
Magnesium supplement every night.
Discipline to sleep on time. You're on TRT, time to cut the addictions and really live your life.
BUT if you really want to hack it once in a while:
I use these glasses at night if I have to be in front of the screen.
Melatonin will nuke your body into sleep. Take it 1 hr before bed. Good for fixing it once in a while, don't get dependent on it.
F.lux is great but I find that even the lowest 1200k setting is too bright for me at night. To take it one step further, cheap blue light blocking glasses work well. You might look really stupid but at least you'll sleep better.
Don't take them off without closing your eyes, or being in a perfectly dark room, or having a sleep mask on. Sleep in a perfectly dark room or with a sleep mask.
Let me know how that helps if you get them.
Yes, cover the blue light with some electrical tape. I wouldn't say you're in trouble for taking the melatonin, but don't make it a habit; that can cause other problems.
One way I jumpstart my natural melatonin production is to wear these amber safety goggles (unless I'm driving, then I don't - it's hard to see green lights and judge distances). I wear them 90 to 120 minutes before bed, and don't take them off unless I close my eyes until I turn off my light for sleeping. Then I wear a sleep mask over my eyes - I just use a lightweight winter cap pulled over my eyes.
The amber goggles block wavelengths of light shorter than about 530 nanometers (greenish-yellow down to violet). That way you can watch TV, use your computer and such while allowing your body to start the natural processes that artificial light harms.
When I use them consistently, I find I wake up before my alarm, well-rested. For $9 or so, a lot of people find it worthwhile. Read the comments on Amazon for them.
Hope that helps you too - cheers.
It sounds like you can fall asleep, just you arent getting enough.. But by the off chance you are having trouble getting to sleep, heres how to do it
To help sleep
www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90 this is what i use. From what i read they were good, and they seem to be working. Though at times it would feel like im just wearing these for nothing.. But last night i found out that wasnst true. i.e last night i forgot to wear them and it took me like 2 hrs to fall asleep, so i figure it must work
Some people recommend buying the glasses that block blue light. I believe you are supposed to wear them about 2 hours before you try to go to sleep. At about 2 hours in you get really sleepy. However one thing to note is that you can't take the glasses off or else it resets your clock. Here's the link on amazon.
Apparently blue light suppresses melatonin, so by wearing these we create a physiological darkness for our brain. (The eye has receptors specifically for blue light) or something like that. Maybe it's a placebo effect, but they seem to work for me.
> Edit: A big step in the right direction flux
These are better than flux.
These block all blue light. They are used in dentist offices where blue lasers are used for... some kind of procedures.
Flux is a step in the right direction, but humans are not built to have blue light in our eyes for so many hours after sundown. The kind of light input we get is hardwired to effect our brain chemistry. Even blind people's brain chemistry is effected depending on the color of light input to their non-functioning eyes.
If you put these glasses on ~3 hours before you go to sleep, you will go to sleep quicker and deeper. They are cheap because these are not a cynical health-trend company cashing in on something, it is made for mass industrial usage.
Sleep hygiene basics I guess. Get lots of bright light during the day, and lost of darkness at night. If you still want to use electronics in the evening, a pair of these may or may not help.
Ah, but you might -- does your job ABSOLUTELY REQUIRE that you clearly see blue toned objects, or can they be very very dark?
I ask because you could use blue blocking goggles
This doesn't always work as you may use a multitude of devices including having dumb devices around with blue LEDs and etc. What I did was buy these: [link]
They work like a charm. Just put them on when you're home up past a certain hour.
> avoiding computer monitors and TV's before you want to sleep help for some people, as well, but melatonin and zmg are amazing.
You can also use blue light filtering glasses an hour or so before going to bed. They have really helped me fall asleep quicker after being on the computer.
As aecduck mentioned, why not slip on a pair of blue light-blocking glasses an hour or two before bed? I found this $10 pair on amazon and the reviews are pretty much entirely from people who use them to regulate their circadian rhythm. I'd recommend trying those out before switching out all of the lights in your house.
Blue-light sensitivity seems relatively common on the CRD mailing list. Those apps are nice but I don't find they filter quite as well as I'd like. I started with these glasses for around $10 and they're the first treatment that's ever addressed my ability to fall asleep with a CRD in many years of trying to treat it. Now I have a nicer $50 pair I got for christmas. Some people prefer the Cocoons brand, but I've never tried them.
My theory on melatonin is that if you can get enough via Dark Therapy, taking it exogenously is counterproductive. I don't have evidence outside personal experience, and I know a lot of people do both.
If you're having trouble falling asleep then you should check out these. They block blue light from all the technology we have to increase melatonin production and develop a normal circadian rhythm. I wasn't able to fall asleep for like 2 hours usually, then I started putting these on about 2 hours before going to bed and I fall asleep in 10 minutes tops. Might look weird but they are so worth it.
yeah that's why glasses are the best option. I've tried both and while the programs that reduce blue light make a noticeable difference, the glasses are still superior (when I first started using the glasses I couldn't believe how I just couldn't keep my eyes open after a period of time). Especially because the lenses block out other blue light like from the TV and ambient lights. The glasses I bought cost around $15 dollars USD online (meant to be safety glasses)
Not fashionable, functional and inexpensive
For some reason, they look blue, whereas glass that blocks blue would look yellow-orange. Like these ones, that block almost all blue (probably going a bit too far).
Let me start by saying I understand the struggle to sleep. I spent 13 years on sleeping pills and have finally been fully of for 1 year now. You should strongly consider something other than benadryl. Regular anticholinergics use has a very strong link to dementia later in life. Consider some of these:
chamomile tea (literally buy dried organic chamomile flowers and steep 4 tbsp for 4 or 5 mins then strain-it works amazingly)
blue light blocking glasses for 2 hours before bed (seriously they work)
a 4 week DSIP cycle to regulate your sleep cycle
exercise during the day, preferably in the morning
no caffeine after 11 am
Massive study of almost 60,000 people demonstrsting the strong link: [link]
If you don't mind some advice from a non-teacher lurker, I've been a computer programmer for 30 years, get migraines, and train new programmers, so I deal with this a lot from various angles.
You can do this!
Try F.lux. Free and works wonders. Also grab a pair of blue light blocking glasses. Best and most affordable I’ve found are these. And a bonus for iPhone users, this little gem I use every day after dinner.
I'm tired too, and because of it, I bought these. That blocks blue light which is harmful in a way.
Invest in some cheap blue light blocking glasses/goggles: [link]
As an alternative to blue light filters on all your screens you could check out these. They make a style that fits over existing glasses as well.
Worth noting that while f.lux does make a difference, it doesn't do nearly as much as blue-blocker glasses do. Not in my lengthy experience with both, at least. You can get good blue blocker glasses on Amazon for under $10, here:
Some technical information about the glasses is here: [link]
Yes, these are the glasses used in this recent sleep study.
This is going to sound INSANE because it's so simple but listen you MUST try this. I cured SO many peoples insomnia with this method. Peoples cardiac rhythms are SO messed up because of all of the blue light. When we see blue light it's literally telling us to wake up, it pumps the alert hormones through us because it mimics the sun. Our bodies, through years and years of tech and lights (Not just from phones). Have completely destroyed our internal clocks.
I swear this has worked for me and so many of my friends : https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/ref=sr_1_4?crid=LWAFQZKW6WHB&keywords=blue+wave+blocking+glasses&qid=1564507893&s=gateway&sprefix=Bluewave+blocking+%2Caps%2C201&sr=8-4
These $10 blue light blocking glasses on Amazon. Wear them EVERY night, when the sun goes down. Keep them on until you fall asleep. You'll notice significant improvement in a week, and in a month you'll be totally re-set and good again.
Why not just wear blue blockers? Uvex Skypers absorb 98% of blue light and you can get them for <$10 on Amazon.
I've been wearing them at night for about a year. I'm still nocturnal, but I believe the 98% claim, they definitely reduce eye strain (transcriptionist + student = LOTS of computer use), and they're comfortable enough to wear for long periods of time.
Great question! I'm no expert, but here are my essentials:
I recommend a sleep mask for when you’re in bed and these + sun glasses when you’re up and about:
I've noticed the same and have invested in blue light blocking glasses. I went with a less expensive amazon version, but they make "stylish" pairs as well. The two stylish companies that I've found are Felix Gray and Barner. See the article from Felix Gray's website about photophobia.
I use these:
I start wearing those at ~9:30 pm, and have them on until I go to bed at ~1 am. I use a red light bulb (you can get 3W RGB bulbs for under $10 also) as a reading light after I go to bed.
I also use one of these after I wake up and until I leave for work aside from when I'm in the shower:
Doing that has let me shift to about 3 hours earlier than I was before which lets me work a normal job without feeling awful all the time.
We studied this extensively at a previous job I had and it was pretty effective for people. Here's a sample study we did on hormone shifts with the same basic thing (we used blue led glasses and orange safety glasses instead, but same effect):
Hey man I'm sorry you can never sleep! I used to run into the same issue! I wear blue light blocking glasses as soon as the sun gos down every-night and it has been a game changer for my anxiety. It is still moderate, but not nearly as severe as it always was every second. If you'd like the science behind it check it out below. I also shared a pair of glasses I use!
Check this article out: [link]
These are the ones I use: [link]
Yo! Honestly I have the same problem and have always had issues sleeping. Lots of things you can do to help sleep.
1) in order to reduce the blue light messing with melatonin production wear blue light blocking glasses. These are incredible for the price.
2) take magnesium citrate, it's a great form of magnesium that will help with serotonin and melatonin production along with hundreds of other processes in your body
3) last is L-theanine. another supplement I know. but it'll help you feel relaxed without sleepy but it can help you counteract all the bright lights you constantly are exposed to while streaming
Hopefully this helps somewhat. Definitely worth the $8 investment for the glasses, the others are if great if you don't mind supplements.
I can relate. When I am not on Adderall I am tired all the time and basically worthless on the weekends because my body is trying to "catch up" on sleep, which actually isn't a thing but doesn't stop me from trying. When I first stop taking Adderall I am liable to sleep for almost an entire day for a couple of days before I get to my "pre-Adderall" levels of always tired.
When I am on Adderall, I'm still apt to sleep a lot but it's not quite the same. I can get overly exhausted, yet if I manage to take it I will still be able to maintain being awake and this is the worst state I can be in - overly sleepy yet medicated. This results in me thinking I'm more alert and capable than I really am and I'm actually the least productive during this time (even less productive than when I'm off of Adderall entirely, but I usually don't think so if you ask me).
What I found was that there are a few things contributing. First, my brain is my strongest muscle in my body. I love learning to the point that I become obsessed with it. It stands to reason that increased brain activity combined with an "always-on" default mode network would cause you to feel constantly drained since your brain uses so much of your energy. This is what I believe in me has to be corrected with Adderall.
There is a second problem causing my exhaustion though that Adderall is unable to help with, and this is what gets me into trouble. I am very caffeine sensitive and have a very sensitive circadian rhythm as well. This sucks because it was basically impossible for me to see for myself.
By some miracle (I'm honestly not kidding), I managed to do something by complete accident that I had never done in my life which lead me down the path of figuring all of this out. First, I knew I was sensitive to caffeine because as a kid my psych strictly forbid me from having caffeine after noon. I didn't think it affected me, but he was right this made a huge difference in my sleeping. Second, I went tent camping and refused to use any electronic devices, BUT - I continued taking my Adderall. This was very uncharacteristic of me as historically one of the reasons I like taking vacation is to get off of my Adderall so I can relax more easily. During my camping trip the weather was literally perfect which allowing nature to time my circadian rhythm perfectly. I felt more "myself", more alive, and more productive than I ever had in my entire life (I'm 33 years old). This effect actually even had a lingering effect that lasted for a few days after the trip. When I got so much more of the things I wanted to done in that time I knew I had to figure out why - hence why I called these circumstances a miracle.
After tons of research, here is what I found my body needs to perform optimally:
30mg of Adderall (I tried stepping down to 20mg thinking the sleep stuff would "make up" for the extra tiredness, it didn't work)
A sleep cycle basically timed by nature - sleep at like 10-11, wake up at like 6-7 (sunrise)
optimally: when i wake up go outside and let nature do its thing. use the alarm app "Sleep Cycle" which doesn't wake me up in a jarring way (but also doesn't wake me up at all if I've let my cycle get out of whack)
sub-optimal but way better than nothing: wear re-timer glasses for 1 hour when waking up https://www.re-timer.com/
optimally: no caffeine after noon (I am so addicted this is a pipe dream lol)
sub-optimal: if I can't do that at least don't go to bed sipping a soda
optimally: do not have any type of artificial light exposure after sunset - fire is OK or even good. alternately you can wear blue blocking safety glasses after sunset (these things block nearly 100% blue light) and try not to watch too many youtube videos in a bright outdoor setting (weird, I know but what can I say) https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/
sub-optimal: if you want to see "normal" colors, you can also use glasses like these and they still make a very substantial difference http://www.microcenter.com/product/465968/anti_blue_light_computer_glasses_with_pouch_and_cloth_blue_frame
Performed correctly (again, this doesn't happen because ADHD - hopefully some day) this turns me into an entirely different person. I can say even done sub-optimally it works way better than I think, because when I go back to just doing whatever I feel like I get sluggish again and remember how I used to feel. It's definitely a sliding scale - so I try to at least always be doing some of it. This information has taken me 33 years to achieve, I hope it serves you well.
One thing I would try is filtering out blue light for a few hours before you would like to be asleep.
If you aren't familiar, here is info about how blue light affects sleep.
I purchased these glasses. They were tested by Consumer Reports.
I can lay in bed, on my phone, all night. When I wear these, I am usually nodding off after about an hour.
I had been using these, but I recently got a pair of these from a free offer and have been using them lately.
Wear these a few hours before bedtime. Blue light entering the eyes inhibits melatonin production which interferes with sleep. Also, stop taking sleep aids, as you will need larger and larger doses over time, which is NOT a solution. I took large doses of Benadryl for several years and have permanent cognitive impairments as a result.
This book is also pretty helpful in dealing with anxiety.
1) Buy blueblock glasses ([link]) and wear them after sunset if you are at home (it is very important to avoid watching computer and mobile screens in the evenings before bedtime...I do it anyways but ALWAYS wear the glasses). Upon waking up, go for ten minutes under the sun, or get the room very bright (you can buy a blue light spectrum device such as [link]).
2) Choose a day, and do a 16 hour fast before your intended awaking time to reset your circadian rythm. Then eat immediately upon waking up. Eg. If you want to wake up at 9am, do NOT eat at all after 17pm the day before, and eat a copious breakfast immediatly at 9am (This guy explains it better than me: [link])
In summary: your body should associate blue light spectrum + socializing + food with the time of the day you should be awake. If you stay in front of your computer at night watching videos and eating the brain and body think it's daytime and your schedule will get really messed up.
I guess it could cause your cells to die off faster.... I think we just do not know as much about the body as we think we do. Seems like it just boils down to any thing over moderation is bad for you.... food.. coffee... water... etc.
I personally think the invention of agriculture, and the move from hunter gather tribes to more complex civilizations, has just started humans in a slow decline since we changed from that life style to quickly to properly evolve.
Use to think it was mainly the diet change (yeah paleo diet changed my life completely but thats another story ha) but then this documentry had to come and blow my mind about a month ago. (TL;DR: all the artificial blue light and prolonged nights are stongly contributing to the rise in western diseases (cancer, diabetes, and so forth)) Been rocking a pair of blue light blocking sun glasses (Consumer Reports Winner) 2 hours before i want to go to bed and have noticed I get to sleep alot quicker. (side note, I have found reading a good fiction book right before I go to bed (20 to 30 mins) helps shut off my brain for sleep)
Sorry I dumped all that on you.... Just found all that interesting... ha
Ps. I love his out there rants... makes you open your mind up sometimes...
These are also great, and work with any OS, light source, or smart phone! ;-)
Depends on your sensitivity. Some people can live in a moldy environment with no apparent problem (though I've read it increases cancer risk); some get very sick; others: somewhere inbetween.
The insidious problem is the mycotoxins mold gives off. My understanding is that dead mold continues to be toxic.
Since you can't sleep, how about listening to some podcasts?
Another possibility that just came to mind is activities; do you do anything different at home? Do you use LED lights in the evening? Or use screens more? Might be worth buying some blue blocking glasses.
Years ago many smokers didn't want to believe cigarettes caused cancer because addicts enjoyed smoking so much. They were happy to believe tobacco companies that told them there was nothing to worry about. We are at a similar point with blue light and artificial light in general.
How blue light affects your brain and body
You could request the spectral output from the manufacturer or measure with a spectrometer, but LED lights are going to contain a lot of blue light. You don't want that much blue anytime of day when it's not at least balanced with red + IR light. IR heals a lot of the damage that blue causes, but it also consumes a lot of electricity.
Personally, after dark I try to minimize all light, use only red led lights as required, blue blocking glasses, and flux on a laptop connected to the TV to minimize blue.
If you're skeptical, change nothing except buy the blue blocking glasses from Amazon for $15, wear them 2-4 hours before bed until all lights are off, sleep in complete darkness, and observe how you feel. You'll notice a big difference
I used to work graveyards and kinda go crazy with self-experimentation, and the best thing I found for sleep is blue-light blocking sunglasses. Light before sleep is incredibly unnatural and the blue wavelength suppresses natural melatonin release. It's even worse now with LED-everything-- screens and now LED bulbs everywhere. Taking melatonin can work but I've heard it can mess with your body's natural ability to produce melatonin on its' own.
You're young and probably don't want to look like a complete goof for an hour and a half (at least) before bed, but I urge you to give it a shot. It's backed up by science and you can wear them while watching TV or using your phone.
These are cheap and decent.
These are what I use
If you don't want to go that far, there are programs/apps for computers and phones that reduce the blue light emitted on your screen before bed. The one I use for linux/Android is called redshift, there are ones for iPhone/Windows as well.
Like actual BluBlockers brand glasses? OK now I can believe that.
Mine look like lab glasses: [link]
I had for years an awful sleep schedule. I went to a Sleep Laboratory, I was diagnosed with Delayed Phase Sleep Syndrome.
The only solution that worked for me (and my situation was almost desperate) was changing my eating patterns and avoiding blue light spectrum after sunset. Your body should associate light + socializing + food with the time of the day you should be awake. If you stay in front of your computer at night watching videos and eating the brain and body think it's daytime and your schedule will get really messed up.
1) The blue light spectrum blocks the release of melatonin and interferes with your sleep patterns. Buy blueblock glasses ([link]) and wear them after sunset if you are at home (it is very important to avoid watching computer and mobile screens in the evenings before bedtime...I do it anyways but ALWAYS wear the glasses). Upon waking up, go for ten minutes under the sun, or get the room very bright (you can buy a blue light spectrum device such as [link]).
2) And here is the most important thing (it was a miracle for me): Choose a day, and do a 16 hour fast before your intended awaking time to reset your circadian rythm. Then eat immediately upon waking up. Eg. If you want to wake up at 9am, do NOT eat at all after 17pm the day before, and eat a copious breakfast immediatly at 9am (This guy explains it better than me: [link])
One day wasn't enough for me (I have severe Delayed Phase Sleep Syndrome, my situation was desperate, and nothing worked...). But after keeping this eating schedule for several days, it literally changed my life.
I bought orange construction glasses to wear when I nap or if I want to sleep past dawn. They are also nice to put on for awhile before you go to bed. I read that blue light blocks melatonin production, I have found these shades help me get sleepy.
I own both pairs. My partner prefers the ones that look cool, I prefer the ones that have the side guards. Just depends on the shape of your head and how you sleep.
Also get [link] for your laptop and iphone. Get something similar (such as Twilight) for Android.
Get the inexpensive [link] and wear it after the sun sets in your place (Don't use while driving).
Those should effectively stop blue light disturbance to your circadian rhythm. Also take some nice magnesium supplement as a relaxing agent for better sleep.
Are you familiar with Circadian Rhythm Disorders? r/DSPD and r/n24 seem to be the main places to talk about them on reddit. There's also a mailing list that a bit more active but a different format at Circadian Sleep Disorders Network. I'm not saying fixing your circadian rhythm will help, or that it's the cause for depression, or that the inverse is true, but they are often comorbid. You may decide the circadian rhythm issue is less important to you, and attack your mood symptoms first - but sleep quality could be related to your mood and DSPD could hurt sleep quality. Basically I am saying it's a clusterfuck. At least you may be able to find some management strategies (e.g. controlling light/dark exposure). Before you go hunting for solutions, though, I'll share that the single best thing for me has been scototherapy, and the cheapest way to try it out is with Uvex SCT-Orange. Note: glancing at your previous posts, it seems you may still be on APs? If the DSPD is a side-effect from them, I don't know how well scototherapy will work. Still, it's something to try.
Alternatively, these ugly orange glasses will block out blue light. Just put them on when the sun goes down.
These ones, yes?
Whoops, sorry. [link]
You can buy blue light blocking film here for just that purpose. I haven't used it but I use these in the spring time. Super cheap and very helpful.
Orange tinted glasses make a huge difference for me. I put them on around 7 or 8 and go to bed at midnight.
I use these after someone else here linked them: [link]
~~Buy 2 hams only $20~~ [link]
I'm not a doctor, but here's something that may help you - it helped me and I know quite a few others from the Amazon reviews of the product (link is further down, below). This is long, but it's worth reading and considering if you really want better sleep so you wake up refreshed in the morning. Understanding the sleep process will help you prepare for sleep each night.
The human body produces a hormone called melatonin. Though it is often called "the sleep hormone" it's a bit more complicated than that. But what's important to know is that the body naturally produces this to help the body sleep - but - its production can be delayed (I'll explain more in a moment). When that happens, your regular sleep cycles are being delayed too, and your REM sleep may be occurring much later than it should. If that's the case, that can be why you're groggy at alarm time - you're trying to wake up from deep sleep, rather than a lighter sleep phase.
So how is melatonin delayed? On the retina of your eye is a photoreceptor called melanopsin. This photoreceptor is exquisitely sensitive to certain wavelengths of light - most strongly in blue wavelengths (460 to 480 nanometers). Think of a lovely clear blue sky - about that color. The human circadian rhythm evolved so that melanopsin tells your body's hormones to "be awake" in the presence of this blue light. In the absence of blue light - actually about 2-3 hours worth of absence - your body should start to produce melatonin.
Prior to the advent of electric/artificial light at night, the only light available to humans was the full Moon (not very bright, but bright enough to see) and fire (not blue wavelengths of light, mostly red/orange). So after sunset, the typical human eye would only see red / orange / yellow wavelengths of light. Melatonin production would start 2-3 hours later. Sleep would occur naturally. Morning light (blue light of the sky) would initiate "waking" hormones, and subsequently suppress melatonin.
Our present-day artificial lighting messes with that natural process. Phones, TV's, computers, tablets all have LED lighting. These are even stronger in blue wavelengths than CFL bulbs, and even those have more blue light than the old-fashioned incandescent bulbs. Bright light is particularly bad for this. But importantly, your eye doesn't see the difference between that blue light and the blue light of the sky. So your melatonin production may be delayed from this.
How do you fix this problem of light all around you?
It's not too hard actually, and the fix only costs about $9. Wear these amber safety glasses about 90 to 120 minutes before bed. Don't take them off without closing your eyes or being in a fully dark room (NO light at all). They block the vast majority of that blue light that might reach your eyes. (Don't drive with them on though - it's hard to see at night with them on.) This will help your body to start producing melatonin at the right time - not long after you get to sleep, instead of 2-3 hours after you close your eyes in bed (which may be causing your grogginess as your REM sleep is being delayed). I use an alarm on my phone to remind me to put them on every night at the right time. Keep in mind it's not as simple as just taking a melatonin pill - your other "waking" hormones need to "dial down" as your melatonin ramps up. If they're all high, that can mess with your natural sleep processes. You body will naturally produce the right level of hormones - IF the light around you mimics what we evolved to be around.
Adding these safety glasses to your nightly routine you should sleep - and dream - sooner, and wake up feeling more refreshed without being in REM sleep at your wake-up time (assuming you go to bed early enough). Try it for a week or two to see if it helps. I did that for a few days and I started waking up before my alarm clock - fully rested! And I ALWAYS needed my alarm clock to wake up, not to mention coffee in the morning. Yes, the glasses look a bit silly. But if they work... who cares? You'll get better sleep, you'll wake up refreshed, and people who sleep better are more alert and function better throughout the day - so you just might do better in school too.
For $9 plus shipping, it can't hurt to try.
TL;DR - Blue light suppresses melatonin. A certain kind of amber safety goggles worn 2 hours before bed blocks blue wavelengths of light from artificial sources, and can help many people achieve better sleep.
> Even if I take 5mg of melatonin
Your body naturally produces melatonin; there's actually no reason to take it artificially (unless your pineal gland doesn't work - check with a doctor). Taking melatonin alone is a short-cut; there's more to the sleep process than just popping a pill.
The problem in much of our overlit night-time environment today is that we get far more artificial light than our naturally-evolved ancestors got. Look at your lights, or the light you are exposed to before bed. If any are LED's (TV's, phones, tablets, computers), you're getting a lot more blue light. Even many CFL lights or even just bright regular light suppresses melatonin. The more light (and the bright it is), the greater the suppression effect.
Melatonin suppression is strongest in the 460-480 nanometers range (blue wavelengths). Block more of the blue, your melatonin will start more naturally - and sooner. LED lights have a lot of blue.
Try these glasses. They're all of $9. Yes, they look stupid, but they block wavelenghts of light from the limit of UV to about 550nm or so (greenish/yellow). Put them on 90 to 120 minutes before bed. DO NOT take them off without closing your eyes or being in a fully dark room. When going to bed, only remove them when the light is off, and make sure there are NO lights on in your bedroom - OR - wear a sleep mask and put it on while closing your eyes after taking the safety googles off.
The one thing I don't do is drive with them (hard to see traffic signals and judge distance with no blues/violets/very little green). Otherwise, I wear them an hour or two before bed, and I get a LOT better sleep.
Do it for a week or two, and see if your sleep improves. Please let me know if it does.
Here is what I use for this purpose [link]
The prices vary. They go from 800 to 5000. You should look for one that is 1000 or less. Also if you are insured then your insurance company should cover it. Even if you are not insured and it's 1000 or less you should do it (if you can afford it of course). If you can't afford a sleep study I would recommend getting a fitbit (the one that also records sleeps) or using an app that records you when you sleep and try to self diagnose. I used an android app called SnoreClock. It would record me when I slept and it would highlight in red the times I snored. I tried nose strips, the rubber things you put in your nose to keep them open, a mouth guard to keep your mouth open and finally a CPAP machine. The only thing that worked was the CPAP. I do not snore with that machine and if I do it's only for a few minutes instead of a couple of hours. I also take ZMA which is a supplement which apparently puts you into a deeper sleep. My coworker says it helps a lot but for me I can't really tell. The CPAP really does it for me. You may also have anatomical issues such as an enlarged tongue or a deviated septum. My other coworker had a deviated septum and he had some surgery and it fixed his sleep issues. Also try exercising.
You can also try these glasses off amazon that block blue light. After a few hours you get really sleepy. This helps people who are really sensitive to light. However you can't take it off until you close your eyes because if your eye picks up blue light it will reset the effects and you will no longer feel sleepy.
Also you may have the delayed sleep phase condition (not exactly sure what it's called) but that's when your body thinks there are more than 24 hours in a day causing fucked up sleep cycles. You can buy a light therapy lamp as this will help with your circadian rhythm. My friend has been using melatonin and he says it helps him feel really tired by around 10.
If you can't afford the sleep study or the insurance company doesn't cover it then keep experimenting until you figure out the solution. Realize that experimenting may take months as I have tried many things until I came across a CPAP machine for cheap on craigslist.
Maybe try these. [link]
I'm not sure how good they are but I keep seeing them mentioned in articles/blogs. Theoretically any orange colour should block out blue light (edit: this is wrong, doubted myself so looked it up, you can get "blue blockers" specifically made to block out blue light though [link]), and safety glasses sit tight around your eyes so blue light doesn't come in the side.
Personally I can't fathom myself taking adderall then going back to sleep. Yikes! I've never been that sleepy where I can re-enter sleep. But yeah, sleep is uber important. In fact, I've set my alarm for 9 hours of sleep every night now. It really sucks, but I need to do that because I have got it down to a science for me now.
I set my alarm to 9 hours, and I figure it's going to take me about 30 mins or maybe even 1 whole hour to fall asleep.. Though the 1 hour never happens i think, but I set it to 9 just in case, to give me that 1 hour leg room. Now every day I feel like my meds WORK great and im FOCUSED. Before, i would set my alarm to 7 hours.. Not realizing that bro, it probably is gonna take you 30 mins to realistically fall asleep. So congrats, you just got 6 hrs and 30 mins.. And each and every time that I get 6 hrs and 30 mins, I would get this weird fuzzy forehead feeling. Some kind of tingling or pressure in my forehead, signifying that I didn't sleep well or, my brain is not well rested. And of course i wasnst focused on those days either.. Or some days id be like, welp i got 6 hrs and 30 mins, thats enough right? I've been hearing my whole life 7 hours is all you need
But I didn't connect the dots and realize that that might be for non-adhd people who dont take a fuckin stimulant
I realized I take a stimulant and therefore, I should give myself MORE sleep, to increase the effectiveness of it
So yeah it blows to dedicate 9 whole hours to sleep
I also was trying to hack my body and go to sleep at 11pm and wake up earlier, but ive come to realize that it may not be possible right now
I took melatonin for like a month straight and kept going to bed at about midnight every time...... so i think my body is kind of SET in that way
Becuase every time i go to bed earlier, i wake up way sooner and shits all out of wack
So i dont take melatonin anymore becuase i realized its actually not good to take it more than a few days, its a hormone not a vitamin
so my plan now is to not take melatonin as i havent been, wait a month or a few weeks, then try to use melatonin again to reset my sleep time to 11pm if possible.. for a few days. then stop melatonin and see if i can start falling asleep by 11pm
but the thing is, i get frustrated at how i never have any time to dick around and play games or do anything. By the time my focus wears off and im done doing productive shit, its like 7 30pm......then i go get food, then its 8pm.... then 8pm to midnight is only 4 hours.. 4 hours to game or do what i want, it sucks. So imagine going to bed at 11pm. Thats 3 hours now. I can see myself getting frustrated, like wtf, 11pm and i gotta leave now? So then i can see myself staying up past 11 to midnight ALL Over again
So that is why i just for now accept that you know what, midnight is your body bed time for now
I'm looking forward to getting these though soon [link]
This blocks out blue light..so after sunset, im gonna fuckin wear this and increase the melatonin production naturally
blue light kills or halts melatonin
Your brain thinks you're awake staring at a screen
So If i wear this,get sleepy, take it off, get in bed, put on my eye mask (complete darkness), I should be able to sleep good
I been using a clean/fresh sock as a makeshift eye mask lmao but now i got a real eye mask finally thats pretty good so i just need the glasses and im all set. Light therapy is the key to falling asleep
I second this Uvex recommendation, though these are the ones I have and that have worked well for me: [link].
I had SEVERE eye strain not too long ago. There's free software called f.lux that will tint your display after sun down to reduce its bad effects light-wise (but it's better just to get off the devices after dark anyway).
I used to work under bright fluorescent lights in my office-- can't do that anymore. The overheads are now out for good, due to eyestrain. Now I use some smaller lights behind and to one side, and not even them, if possible. Mainly I rely on sunlight through nearby windows. This change in room lighting seemed to help a lot.
I use a 42 inch HDTV for PC display, with fluorescent back lighting. Had to dim the screen a LOT to be long term bearable once the strain got too bad.
I also got some cheap amber colored safety glasses to filter out the blue in displays and fluorescent lights that can cause eye strain and insomnia, and they seem to work great, so long as you remember to put them on in the evening a few hours before bed (or even other times too, when the eye strain is getting to you from a display).
They're under $10.00 here: Uvex S1933X Skyper Safety Eyewear, Black Frame, SCT-Orange UV Extreme Anti-Fog Lens
But they don't fit over eyeglasses though. And of course if you're doing any color artwork or photo retouching they'd interfere with that.
Also take frequent breaks away from your computer screen. Maybe put up a chin up bar close by and do 20 chin ups during an eye break (I do: so double the benefits there).
I've been using this app for Android for about a year now, it's great. I use it every night.
And I got these blue blockers from amazon. They seem to be really popular and get great reviews. I feel like they do a great job of blocking the blue light, and I love well they fit my face, but I haven't yet been able to work them into my routine as seamlessly as the Bluelight Filter app. They're a much cheaper and less bully l bulky option than those goggles you have, and they fit my face so well I don't think any light is getting in around them.
Blue light inhibits melatonin production. Even with f.lux, you are getting too much blue light onto your retinas. If you must sit at a computer screen before bedtime, these will allow your body to produce melatonin.
I personally find these to be the ultimate treat
yeah, this is good advice. something like this: [link]
Not going to earn any cool points with these, but they work.
> No phones or tablets starting an hour before bedtime. The white light from the device throws off your circadian rhythm. Read a book or use an e-reader that isn't backlit.
The main problem with the backlight is the blue part of the spectrum. Blue light throws off the sleep cycle by interfering with your melatonin production.
If you still want to use a tablet or phone before sleep, it's possible to use a blue filter to mitigate the sleep disruption effects. Some orange safety glasses have a 'bonus' feature that does this:
A lot of reviewers on Amazon have tried these glasses for nighttime use and have reported good results. YMMV, but it's worth a try.
If you don't NEED to see the blue lights, you can get this:
No about 3 hours before I want to go to bed.
I think I got these [link]
Douche glasses a couple of hours before bed and flux to help me get to sleep (although I sleep weird ass hours, so I have my time zone set to GM time).
The best thing I've found to help me wake up is a light therapy device that I have programmed to turn on 30 minutes before I wake up (there's no timer on it, so I bought one of those timer things from Home Depot).
For supplements my sleep mix is:
125mg Theanine, 125mg Grape Seed Extract, 1g Taurine, 1.25g Inositol, 100mcg Melatonin.
I also take my magnesium and zinc at night.
I have pretty much no problem sleeping everynight from 5-12, although now I'm gonna have to start sleeping real hours because I just got a full time =(
You might consider supplementing with Vitamin D and Inositol too or instead? Less potential negative side effects, and fun fun fun. Also try light and dark therapy for depression.
So basically: Eat moar sunlight (for Vit D, and the actual light), go to sleep in the dark or relative dark and install flux; Eat moar citrus fruits/melons (for inositol).
Or alternatively: d-drops (2000IU/d during the summer, 4000IU/d all other days), Inositol (1-3g/day), dark glasses to wear at night(Wear these 3-4 hours before bed), light clock(use this during the morning and day), flux(install it on your computer)
Stimulants and Anti-depressants should not be mixed, like at all for the most part.
What does your diet look like?
Also things that are shown to help with depression without negative side effects (and no known drug interactions): Light Therapy and Dark therapy.
You can also download the free program flux (just don't forget to change the time zones) to help simulate dark therapy and wear these glasses at night a couple of hours before going to sleep as well.
I would be hesitant to recommend you take any physical supplements if you're on anti-depressants (with the exception of Vitamin D), but there's some dietary changes that can help with your depression too without major side effects.
Inositol is a vitamin-like compound carbohydrate that has repeatedly been shown to be helpful for people with depression without negative side effects at lower doses. It's found in high amounts in citrus fruits and melons, especially oranges and cantaloupes. So eat moar oranges.
Omega 3 EPA as well as compounds like phosphatidylserine have also been shown to help with depression. Found in high amounts in many fish, especially atlantic herring and atlantic mackerel (both low mercury so completely safe to consume 3x a week, or even daily). Eat moar fatty low mercury fish.
Theanine is a compound known to have beneficial effects on mood and cognition and is found in high amounts in green tea. Drink moar green tea (but maybe not around the same time as the fish, because it inhibits fat absorption to a degree).
Here you go
It's also good at treating many psychological disorders such as bipolar disorder
just search 'melatonin' or 'dark therapy' or any of those things at [link]
Also, I got my dad to tint a pair of my reading glasses (my dad is an optical wholesaler, he makes glasses for a living). However you can buy a relatively cheap pair, don't dish out $70 for the so called 'special sleep glasses'. Here's a popular pair of safety glasses for construction workers that are super effective and only $10 at amazon.com
There are things that are actually known to be helpful for treating migraines. A lot of the time migraines are caused by problems with sleep/lightness/darkness and such, and caused by imbalances in the hormone melatonin. That's why it sucks so bad when you get bright light in your eyes during a migraine (because it breaks down melatonin even further).
Source: here. The wiki on dark therapy has a decent amount of info too. Light Therapy in conjunction with Dark Therapy is also likely helpful (Light Therapy during the day, Dark Therapy at night). You can also simulate darkness at night by wearing orange coloured UV blocking glasses at night, and it's been proven to be very helpful for treating many mood disorders like bipolar disorder with no negative side effects.
The hormone melatonin itself has also been shown to be helpful for migraines.
As have magnesium citrate, riboflavin and coenzyme Q10 when used in conjunction.
Yes I use them. Yes I love them and think they helped me advance my bedtime, but I did a bunch of other things too. I got these: https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90 I picked them because they are safety glasses and have to actually do what they claim to.
I do not believe I am magnesium deficient. Were your levels actually tested?
those apps are all shit.
get some real "blue" blockers, ala
Put them on and see how much blue your monitor was leaking with flux or whatever shitty app you were using.
a shit ton.
You can program a driver or app or whatever to basically set the blue portion of the RGB of every pixel to zero, but the LCD/plasma is still emitting A LOT of blue light. For example, darken your room and and go to MS paint, make a black background, then open the image in picture view or some app and full screen it, and just see the bright glow of the "black" pixels.
I used both Flux and one called Twilight for my phone/tablet. However, that only takes care of part of the issue, because there are still lots of lights around that emit blue. I found that by wearing these safety goggles ~90 minutes before I go to bed, I naturally feel tired, and sleep better. That's because they block all wavelengths of light below about 535nm, that is to say, the violet and blue end of the spectrum, where the retina's melanopsin is most sensitve.
The evidence of these goggles working for me is that I used to be very difficult to wake up in the morning, and coffee was a necessity; I wasn't of much good before 9:00 a.m. Since I started wearing the goggles, I often wake up on my own before my alarm and only drink coffee on weekends simply because I still like the taste.
If you think about how humans were subjected to light at night prior to artificial lighting (only fire and Moonlight, which are either a) longer wavelengths (not blue) and b) less than 1 lux of light, it makes a lot of sense that blocking the blue light with the goggles. brings the naturally evolved process back into some measure of balance, even with artificial light all around.
You could try blue blocking glasses: [link]
Also light therapy, ie go outside in the morning and expose yourself to sunlight, or use something like this: [link]
Everybody tends to be lazy though and just wants a pill.
I take it further and wear these bad boys if I need to use the computer within an hour from when I expect to sleep. They won’t work great if you plan to watch a movie or do design work though. You will also look like a dork on Skype.
Well B-vitamins are ample in healthy foods. For example, wild salmon. Buy canned salmon from Costco - it's relatively inexpensive. Eat at at 3 cans/week. Not only do you get a host of vitamins/minerals (this is true for lotsa healthy foods), you also get omega-3 fatty acids (which, unlike B-vitamins, has good shown efficacy for depression).
Cut out the obvious shit foods. Eat the obviously healthy foods (fruits/veggies/meats/nuts). Cut out foods that you are intolerant too, b/c that could theoretically make you depressed (e.g. if you have celiac disease, find out).
Zinc might be a good supplement. At least eat high-zinc foods, like oysters and pumpkin seeds.
Beyond diet, other things for depression which aren't talked about enough -- sleep and exercise. Sleep is sooooooo important, I've read 80-90% of depressed patients have irregular circadian rhythms. You can't address depression without addressing sleep. Get lotsa bright light in the morning (sunlight or buy one of those bright light lamps; unfortunately they're at least 70 bucks), and block blue light before bed (blue light inhibits melatonin production). I wear orange glasses (these ones) 2 hours before bed to boost my melatonin levels. I also supplement melatonin (1mg; find a dose that works for you) cuz it's cheap and has good clinical evidence.
For more information on supplements check out www.examine.com. You might want to research agmatine, inositol, bacopa, ashwagandha, even theanine. I can't vouch for them too much though - sleep, diet, and exercise are the major players here.
Hope that helps! :-)
Gunner glasses are not pseudoscience but their marked up prices are.
Have you found yourself sleeping more deeply during a power outage, or any time when you couldn't be at a computer or surrounded by lots of lights before sleep (while camping for example)?
Any safety glasses that block the blue spectrum of light will do it. That reduces eye strain for some people. More importantly I think -- if you wear them after dark (or at least a couple hours right before sleep) it helps you sleep better.
On the other side of things, you can get sun lamps that are especially strong in that blue spectrum to use in the early morning. If your 'early morning' is actually late afternoon, or you never seen real sunlight, these can be a boon. If the weather nice just try eating breakfast outside in the sun for a few days. If you find yourself sleeping better at night, or more awake during day, then maybe look at a lamp.
If you're schedule is not a regular day/night schedule, and you wish it were, messing with light is an easy and cheap way to help correct it.
These glasses for 8 dollars will do the same thing: [link]
(flux is useful too, but not as effective and I don't think it works for full screen applications like games anyway?)
you guise need to buy dis and put it on your face for an hour before you sleep. Also good if you ever get up at night to pee. Also install dis.