@thebrainpal Neuropsychology Based Principles to Improve Sleep 💤. What Helped Me (as a diagnosed insomniac). Not health advice. Just what worked for me. Original video from @Braden Wellman #neuroscience #neuropsychology #neuro #psychology #insomnia ♬ original sound – Neuroscience | Devan Rome ðŸ§
Primary Sources:
- Moderate-intensity exercise performed in the evening does not impair sleep in healthy males
- Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment
- Rapid Decline in Body Temperature Before Sleep: Fluffing the Physiological Pillow?
- Circadian Clues to Sleep Onset Mechanisms
- Body temperature and sleep – Handbook of Clinical Neurology
Blue Light Blocking Glasses Specific Sources
- AMBER LENSES TO BLOCK BLUE LIGHT AND IMPROVE SLEEP: A RANDOMIZED TRIAL
- Wearing blue light-blocking glasses in the evening advances circadian rhythms in the patients with delayed sleep phase disorder: An open-label trial
- Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review
- The effects of blue-light filtration on sleep and work outcomes.
- Blocking blue light during mania – markedly increased regularity of sleep and rapid improvement of symptoms: a case report
- Blue Blocker Glasses as a Countermeasure for Alerting Effects of Evening Light-Emitting Diode Screen Exposure in Male Teenagers
Key takeaway on blue light blocking glasses: They’re not shown to be beneficial for “eye strain”, but many studies have reported benefits for sleep. I personally have benefited them (N = 1), though I’d say the jury is still out. You may want to try them, but don’t spend a lot of money on them. I spent around $30 for clip-on blue light blocking lenses that I put on top of my regular glasses. You can, of course, simply not look at screens and turn off as many light bulbs as possible at night…. But I’m not going to do that. Sometimes I like to work, study, or do research at night.
Secondary Sources:
- Harvard: Can blue light-blocking glasses improve your sleep?
- Cleveland Clinic: What’s the Best Temperature for Sleep?
- Why We Sleep by Dr. Matthew Walker
- Topics discussed
- Why you shouldn’t exercise right next to bed time
- Why wearing socks is helpful for sleep (temperature regulation)
- Caffeine half-life
- Negative effects of blue light
- Topics discussed
