This short transcript excerpt covers practical advice for improving sleep by optimizing nighttime routines: reduce artificial blue light (use blue-blocking glasses), avoid screens, follow the sun’s natural light cycle, and wind down with calming activities (e.g., reading). The speaker links artificial blue light to raised cortisol and claims that following these steps can improve sleep—potentially within a week.
Chapters
It can be hard to start to change if your nighttime routine is not optimized and you're not sleeping well. So it's like, I can sit here and tell you, oh, get up with the sunrise, go watch the sunrise. But if you're not sleeping well and you're going to bed at 12 or 1 o' clock in the morning, you're not going to want to get up and see that sunrise. So we start with optimizing nighttime and, you know, wearing our blue blocking glasses. I know they sound, you know, kind of crazy, but getting away from blue light and screens, putting your phone down, you know, reading your Bible, reading whatever you want to read before bed would be much better to just start to calm the nervous system, get away from blue light. Artificial blue light raises cortisol, but natural light outside is, is very different than artificial lights. You have all of these different light frequencies going on outside. So if you just kind of follow the pathways of the sun and once the sun has gone down, you know, respect that and be like, okay, God did not intend me to have light, was not intended at night. I'm going to put my screens down, my phone's down. I'll work on that nighttime routine so you can sleep better. You'll be amazed. Within a week, you will be sleeping way better and hopefully sleeping through the night.
