TN50#136, Light Discipline = Good Sleep = Saves Lives, 23 October 2023:
Last week’s call to action will be our stepping off point this week. Let’s GO.
Get out in bright sun light early in the morning and once the sun goes down reduce those bright overhead can-lights and use floor level soft light lamps until bed.
Happy Monday and welcome to The Next 50 #136. I like to think of personal performance in 3 components: physical, mental and emotional. My frameworks focus on 4 Buckets: Eat, Sleep, Move and Think. This blog is my sandbox for sharing information that you might find useful for your personal performance.
“In those exposed to high amounts of light at night, the risk of depression increased by 30 per cent – while those who were exposed to high amounts of light during the day reduced their risk of depression by 20 per cent. Similar patterns of results were seen for self-harm behavior, psychosis, bipolar disorder, Generalized Anxiety Disorder, and PTSD” Professor Cain (click here for the whole article).
You see: “Humans are spending around 90 per cent of the day indoors under electric lighting which is too dim during the day and too bright at night compared to natural light and dark cycles. It is confusing our bodies and making us unwell,” Professor Cain (same article).
If you have spent much time with me, at all, you will recognize that the exact problem and solution Professor Cain is discussing regarding Depression lines up exactly with Sleep.
Here’s my rewrite on the quote above: “In those exposed to high amounts of light at night, the risk of a crappy night of sleep is much higher – while those who were exposed to high amounts of light during the day reduced their risk of a crappy night of sleep. Better Sleep makes you a Better Person. You’ll be better in all the domains: Physical, Mental and Emotional.” Alex Racey (not a professor, but he loves to teach!)
If you were reading last week’s article thinking, “of course light discipline reduces depression, you’ll sleep better and better sleep makes everything better”. Well done!
If I’m right and the reduced depression results from light discipline are aligned with better sleep, and I’ll bet you a shiny quarter that I’m right, then it stands to reason that all the other basics of better sleep will also reduce depression. Things like your Food Clock, Electronic Sunset and the quality of your sleep environment and sleep rituals.
Want to know more about the basics of better sleep? Let me know: email@example.com
As always share the post with your team and anyone who might find it useful and let me know what you think!
Have a good one, Alex
PS. We all know people who need every tool in the tool box to improve their mental health. If you have thought of even one person who needs this information (maybe you) take the 3 minutes to read the linked article and share it with your list.
PPS. I now have a professional relationship with Thorne, my go to supplement provider. I would love to talk to you about your supplement requirements, how Thorne can meet those needs and the SWEET discount I can provide you as a Thorne Client.
Please reach out: firstname.lastname@example.org