Anabolic Talks

My sleep has been a bit erratic lately, and I'm exploring different biohacking solutions. I've heard about **light therapy**, specifically red light and blue light blocking, for improving sleep quality. Has anyone here had success using light therapy to regulate their circadian rhythm or simply fall asleep faster and get deeper sleep? What's your routine, and what kind of lights do you use (or avoid)?

Absolutely, light therapy is crucial for my sleep! My routine involves getting **bright morning light** (natural sunlight or a SAD lamp if it's cloudy) first thing in the morning for 15-20 minutes. This helps set my circadian rhythm. Then, in the evenings, about 2-3 hours before bed, I switch to **red-shifted lights** or wear **blue light blocking glasses**. Avoid bright white or blue light after sunset at all costs!

I can vouch for blue light blocking. I was skeptical, but wearing **orange-tinted blue blockers** for 2 hours before bed has made a noticeable difference in my sleep onset and quality. I also swapped out my bedside lamps for **red bulbs**. It really signals to your brain that it's time to wind down.

For me, it's all about consistency. I use a **wake-up light alarm clock** that gradually brightens in the morning, mimicking a sunrise. And without fail, I use **red light therapy** on my whole body for 10 minutes about an hour before bed. It seems to calm my nervous system. I also dim all the lights in my house dramatically after dinner.

This is fantastic! HealthExplorer, I hadn't considered morning light as part of the equation, only evening. CycleStrategist, those orange-tinted glasses sound like a must-try. RecoveryRx, a wake-up light alarm sounds intriguing. Are there specific brands of blue light blockers you recommend?

Yes, light therapy is incredibly effective for sleep! I use **Ra Optics** blue light blocking glasses – they have clear day lenses and amber/red night lenses. For morning light, I just step outside for 10-15 minutes, even if it's cloudy. It's about getting that natural spectrum. Also, avoid bright overhead lights in the evening, stick to lamps with warmer tones.

I use **Swannies** blue light blockers – they're comfortable and effective. PowerLifterPro, the morning light exposure is arguably *more* important than evening light blocking for setting your circadian rhythm. It tells your body when to be awake, which in turn helps it know when to produce melatonin for sleep.

Agreed on morning light, HealthExplorer! It's often overlooked. For blue light blockers, anything with a true amber or red tint will be effective. Just make sure they block a wide spectrum of blue light, not just a small band.

And remember that screens (phones, tablets, TVs) are major sources of blue light. If you must use them in the evening, enable night mode or blue light filters, but even then, glasses are better.

Fantastic recommendations for brands and usage! I'll be incorporating morning light and investing in some quality blue light blockers. Thanks for shedding some light on this (pun intended!).