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From Blue to Green

Why ‘Green Time’ is important for wellbeing Many of us will have memories of being told to play outside when we were kids. Our parents motive was most likely to get us out of the house, but chances are they weren’t aware of the full benefits to our wellbeing. Unfortunately, the increase in urban-living means […]

February 16, 2018/0 Comments/by Ritualize

Health and Wellbeing, Mindset, Sleep

Blue light casts a new light on sleep deficiency

Sleep is affected by many things. When you think of what affects your sleep, the usual suspects are things like caffeine, alcohol, stress, noise. What has come to light (pun intended) is our increased use of artificial light which is affecting our sleep. It may be time to question Thomas Edison when he reassured that […]

February 13, 2018/0 Comments/by Ritualize

Exercise

From Blue to Green

February 16, 2018/0 Comments/by Ritualize

Health and Wellbeing, Mindset, Sleep

Blue light casts a new light on sleep deficiency

February 13, 2018/0 Comments/by Ritualize

Exercise

From Blue to Green

Why ‘Green Time’ is important for wellbeing

Many of us will have memories of being told to play outside when we were kids. Our parents motive was most likely to get us out of the house, but chances are they weren’t aware of the full benefits to our wellbeing.

Unfortunately, the increase in urban-living means many of us spend less time in nature and more time in artificial light (Blue Light) and it’s taking a toll on our mental health and wellbeing.

Scientists have been discovering for some time that accesses to nature or even viewing scenes of nature improves health and well-being, aids people’s recovery from illness, helps prevent disease and even cope with pain. (1)

Research has revealed that when it comes to exercise, even just 5 minutes in nature has shown to have a positive influence on well-being.

Health, Nature and Sustainability Research Group’s associate researcher from Deakin University in Melbourne, Dr Rona Weerasuriya, says

“Nature allows the opportunity for people to experience relaxation, rejuvenation, improved affective states and connect with people, among a host of other health and wellbeing benefits. Simply escaping out into nature provides the freedom, relaxation and physical activity, which is needed and known to have a positive impact on mental states such as anxiety and depression.” (2)

This may be why many urban office spaces are going green with the addition of office wall gardens and plants. (3) There is strong evidence supporting the benefits of plants in office spaces for reducing stress, negative mood, increasing creativity and focus. (4).

Intuitively most of us know that being in nature is good for us, but given the amount of research backing this, it’s good reason to have a daily ‘green time’ ritual to make us feel energised. This could be a simple walk around a park in your lunch-break, walking your dog and focusing on the environment around you or doing some gardening when you get home. Whatever your ritual, going green each day will help your feeling of wellbeing.

References:

(1) https://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/environment/nature-and-us/how-does-nature-impact-our-wellbeing

(2) https://www.beyondblue.org.au/about-us/research-projects/research-projects/beyond-blue-to-green-the-health-benefits-of-contact-with-nature-in-a-park-context-literature-review

(3) https://www.ngia.com.au/Story?Action=View&Story_id=1686

(4) https://www.ngia.com.au/Attachment?Action=Download&Attachment_id=1430

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February 16, 2018/0 Comments/by Ritualize

Health and Wellbeing, Mindset, Sleep

Blue light casts a new light on sleep deficiency

Our body’s biological clockwork around circadian rhythms, which are affected by the amount of light and dark we are exposed to. Our organs even function to these rhythms, which determine our sleep, feeding patterns, brain activity, hormone production and the effectiveness of cell regeneration. Sleep affects our lives in so many ways – mood, hunger, stress and energy which affects how much we move.

If we lived purely in natural light, our brain would signal the body to start releasing sleep hormones, like melatonin when it started to get dark outside. Our temperature would drop which would start the sleep process. When it got light again, our temperature would rise and our body would start producing hormones like cortisol to wake us up (1).

When our bodies are exposed to artificial light, such as LED’s and screen lights, we are confusing it and all these natural processes are disrupted. The body doesn’t know when it’s time to get ready for sleep and stays alert.

Studies have shown that melatonin is suppressed by approximately 85 percent when it’s exposed to room light during the night compared with dim light (2).

With more blue light in our lives emitted by room lights and screens, our quality and duration of our sleep is negatively affected (3). Although we are staying up later on computers, watching TV or on our mobiles, it’s also the blue light we are exposed to during the day that is impacting our circadian rhythm and therefore our sleep (4). Sleep deprivation has a powerful impact on our overall wellness and there is a lot of evidence to support it (5).

We live in the modern world, so it’s not realistic to start living purely in natural light. There are a few things you can do to limit your exposure and improve your quality of sleep.

TIPS ON LIMITING EXPOSURE TO BLUE LIGHT

Turn off all your devices at least one hour before you go to bed. Try not to keep your mobile phone next to your bed to avoid the temptation to check it. Read a book, take a bath or have a no-screen wind-down routine.
Turn lights off gradually at night, or use a dimmer switch.
Use orange or red light bulbs in lamps (found in most hardware stores) instead of bright room lights.
Consider red or orange tinted glasses while looking at screens.
Use Nightshift if you have an iPhone and MacBook. This is a setting which makes the colours on your screen warm. Most smartphones have the night option – look for it under settings. Set a time for it to automatically switch on and off so you don’t have to always remember.
Turn daytime lights off if possible and spend as much time as you can in natural light. If you can’t, there are lights that mimic natural light that can help.

Sweet dreams!

References:

(1) https://sleepfoundation.org/bedroom/see.php
(2) https://academic.oup.com/jcem/article/96/3/E463/2597236
(3) https://www.sciencedaily.com/releases/2017/08/170822103434.htm
(4) https://www.sciencedaily.com/releases/2014/02/140203191841.htm
(5) https://academic.oup.com/nutritionreviews/article-abstract/65/suppl_3/S244/1911960

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February 13, 2018/0 Comments/by Ritualize

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From Blue to Green

Blue light casts a new light on sleep deficiency

From Blue to Green

Blue light casts a new light on sleep deficiency

From Blue to Green

Why ‘Green Time’ is important for wellbeing

Blue light casts a new light on sleep deficiency

TIPS ON LIMITING EXPOSURE TO BLUE LIGHT

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