May 25, 2025 • 18 mins
Text me what you thought of the show 😊
Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift workers need to understand and address to protect their wellbeing.
• Blue light isn't actually blue – it's hidden within white light with higher concentrations in whiter light
• Special cells in our eyes detect blue light and signal the brain it's daytime, even when it's night
• Scientific studies show blue light exposure at night causes blood sugar spikes and insulin resistance
• Working under blue-rich lighting doubles snacking compared to blue-free environments
• Blue light suppresses melatonin, which regulates metabolism, protects against cancer, and supports immunity
• Government bans on incandescent bulbs have replaced healthy lighting with harmful blue-rich LEDs
• Health risks include increased diabetes risk, obesity, cancer, inflammation, and mental health issues
• Solutions include morning daylight exposure and blocking blue light after sunset
• Use amber or red lens blue-blocking glasses, not clear "blue filter" lenses
• Switch to warm, low-blue or zero-blue lighting at home after dark
Visit ahealthyshift.com under Resources > Recommended Products for tested blue-blocking tools, glasses, and healthy lighting options.
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------
YOU CAN FIND ME AT
COACHING
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:06):
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer and 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers using
evidence-based methods, to notonly survive the rigours of
(00:28):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to another episode of a
Healthy Shift podcast.
My name, as you know, is RogerSutherland.
(00:50):
Now, if you've ever looked atyour phone at night and thought
it's just light, what's the bigdeal?
It doesn't impact on my sleep.
Well, you're not alone.
But in this episode, I want toexplain exactly why the light
that you're sitting under afterdark could be messing with your
biology in ways that you willdefinitely not realize, and then
(01:12):
I'll be talking about whatthere is that we can actually do
about it.
Now, we're not talking aboutsleep here.
I want to be very clear on this, because you're going to come
back at me and say I can look atmy phone and then just roll
over and go to sleep, and Iagree, I can do the same.
Everybody can do that becausethat's called sleep pressure and
(01:33):
that builds up over a period oftime during the day to the
stage where we end up justfalling asleep because of the
sleep pressure.
But I've discussed in manypodcasts before around the
impact that this blue light isactually having on us with our
melatonin.
But let's break down the impactthat blue light is having on us
(01:54):
and let's start at the verybeginning.
So what is blue light?
I want people to understandthis.
What is blue light?
Now here's something that a lotof people just don't know about
it.
The blue light isn't actuallyblue.
It's actually hidden within thewhite light spectrum.
Now, the light coming from yourceiling, your phone, your TV it
(02:19):
looks white, but inside thatwhite is a full spectrum of
colors and the blue is one ofthe strongest colors in there.
Now I want you to think whenyou shine a torch onto a prism
and we've all seen that whilewe've been at school shine a
torch onto a prism, the lightthat comes out of it splits into
(02:40):
a rainbow of colors.
One of those colors is blue.
And where does that come from?
It comes from within that whitelight that's being shone into
it and generally, the whiter thelight, the more blue there
actually is in it, and this issomething that is super
important for people to actuallyunderstand, all right.
(03:02):
So during the day, we actuallyneed that blue light.
It's super important because ithits out.
I'm not going to go into thescience of it, but it hits a
cell in our eye which is very,very sensitive to a particular
spectrum of blue.
Now, this is not our rods andcones, this is actually a cell
(03:26):
which is contained within theeyeball that is extremely
sensitive to a particularspectrum of blue and when that
is hit with blue, it sends asignal through to the brain that
it's daytime.
You're starting to get thepicture now.
So during the day that cellsees blue and it goes everybody
(03:49):
it's daytime out there.
So we shut down all of thenight processes and then we have
all of our daytime processesrunning, which gets us up and
about.
It gets rid of all of thatbrain fog.
It gets rid of all that fatigue, that really really bad feeling
that we all get, particularlyas shift workers.
So it's really really importantbecause during the day we need
(04:12):
that blue light.
It wakes us up, it actuallyboosts our mood, it improves our
focus as well as our energy,and it tells the brain okay,
it's daytime, get going.
And it suppresses melatonin.
Keep that in mind.
It's suppressing that melatonin.
Now here's the problem At night, the very same blue light is
(04:36):
sending the same message to thebrain.
It's telling your body it'sdaytime, and that's where the
problems begin, even though youreye is looking outside and it
can see that it's dark, becauseyou're under this blue rich
light which is actually hittingthat cell in the eye, which is
called our intrinsicallyphotosensitive retinal ganglion
(04:59):
cell.
It's actually hitting that celland it's telling it that it's
daytime.
That's where the problem begins.
Now, what I want to do is I justwant to give you a really
powerful example to help you tounderstand why this blue light
is so detrimental to us, and I'mgoing to give you an example
(05:21):
from real studies.
Now there was a group ofhealthy young adults that were
put into a room at 8 pm at night, just sitting there, and they
were under standard blue richLED lights the same lights that
you have in your home, all rightaround, and the same lights
that you have in your workplace.
(05:41):
And this is what they observedWithin a few hours, their blood
sugar spiked.
Interesting, their insulin,which is the hormone that
controls blood sugar, stoppedworking properly and they were
showing signs of pre-diabetes.
And this is just from sittingunder the light.
(06:02):
The very next night in the sameroom, with the same people,
with the same brightness, butthis time they were put under
blue free LED lights, so lightsthat had zero blue in them.
And guess what you got it?
There was no blood sugar spike,there was no insulin resistance
(06:25):
, and the only thing that hadchanged in that scenario was the
type of light that was lightingthe room.
And they said they weren't ashungry.
In fact, we have later studiesthat have found that people
working night shifts high shiftworkers under that blue rich
light ate twice as many snackscompared to when they worked
(06:50):
under blue free lighting.
Now I want you to think of allyou people out there that are
working under this blue richlight in your police stations,
paramedics working in theambulances, let's think about
firemen that are working withintheir offices and people in call
centres and on planesEverywhere where there's light,
(07:12):
there's blue inside that lightand it's creating hunger for us.
Now we know that when we workunder blue-free lighting which
we don't have, and I mean it'savailable, but they're not
putting it into these workplaces.
It's actually impacting on yourhealth in so many ways.
(07:34):
We know that it's not about howlighting affects sleep, and
when these work centers actuallytest light, they're testing the
lux, they're testing thebrightness of the light.
No one's using a spectrometerand telling you how much blue is
in it, are they?
They know damn well that theblue light is inhibiting your
health and causing you bigproblems, but they're just
(07:57):
testing for light levels andthis is the wrong way to go
about testing it light levelsand this is the wrong way to go
about testing it.
We know statistically that bluelight doesn't have any
statistical significance on theimpact of us going to sleep.
We know that.
So while they say blue lightinhibits sleep, or people
(08:19):
shouldn't use blue light, we allthink sleep.
Oh, it doesn't impact my sleep,so I'm not one of them, so I
don't have to worry about it.
Wrong, this is where you'rewrong and very, very wrong,
because blue light at night doessuppress melatonin, and
melatonin is not just our sleephormone or the hormone that
signals darkness to the body.
(08:40):
It's really, really criticalfor regulating our metabolism.
It also protects against cancerand it supports our immune
system.
So you can see that, with thatblue light impacting on all of
that, this is why, as shiftworkers, we end up with cancers,
we end up sick and we end upoverweight, and this is one of
the main reasons.
(09:00):
Let that be a brain explosionfor you.
Now, one of the biggest problemsthat we have today is light
pollution, and we have thegovernment's big mistake.
And here's the thing thatreally, really frustrates me.
The government has bannedincandescent light bulbs.
Banned them the old school warmglowing lights because they
(09:25):
said it's to save energy.
But what you don't understandis those lights were actually
really good for us.
They produced infrared light,which helps with cell repair,
energy production and evenhealing, and they had very, very
low levels of actual blue lightin them, which made them much
safer for us to use at night.
(09:47):
But now we're flooded with cheapand energy efficient blue rich
LEDs that may save a bit ofpower, but they're harming your
health in ways that no one elseis talking about, and it's a
really short-sighted move.
We're trying to help an obesitycrisis, we're trying to make
(10:07):
people healthier, but we'regetting rid of incandescent
light and we're putting the bluelights over people's heads, and
this is a massive problem.
We've actually traded healthylight for harmful light, which
is impacting on our circadianrhythms.
Healthy light for harmful light, which is impacting on our
circadian rhythms, and you areexposing yourself to it every
single night in your home, onthe street, in the supermarket,
(10:37):
looking at your phone, watchingTV.
It's everywhere and it'shurting you and it's hurting you
bad.
So when we look at a lot of theproblems that we have in
society today with cancers andthings we blame processed foods
Sure, we're eating moreprocessed foods.
The reason why we're doing thatis because we're exposed to
blue light and we're hungrier,and that's one of the biggest
problems, and this is juststarting to leak out.
(10:58):
I'm deep diving into thisresearch at the moment.
This is starting to leak outand I can tell you it's only
going to be a matter of timebefore one workplace is actually
taken to task over this,because someone's going to end
up suing them for harming theirhealth because of the lighting
that's provided in theirworkplace.
Watch this space.
(11:18):
So how does light at nightactually hurt our body?
So let's list it out.
Quite simply, because exposureto blue, rich light at night can
and does spike your blood sugar.
It increases insulin resistance.
It makes you crave and eat more, it suppresses melatonin, it
disrupts your hormones, itlowers your immune function, it
(11:41):
increases inflammation.
It raises your immune function.
It increases inflammation, itraises your risk of obesity and
diabetes.
It increases the risk ofhormone-related cancers like
breast cancer, prostate cancerand bowel cancer, which are
extremely high in shift workers,and it interferes with your
mental health.
Now, that's a long list, andthe science is actually stacking
(12:02):
up really quickly in relationto this.
So what can we do?
Well, here's the good news youcan yourself fix this and it's
totally in your control.
Number one we need to getoutside in the daylight early,
at the start of the day,especially in the first half of
(12:23):
the morning.
Get out and get that blue lightso it resynchronizes that
circadian rhythm, so that all ofthose hormones that need to be
released are being released atthe right time of the day.
This also helps to build upyour resistance to the blue
light at night as well, butthat's very complicated.
But the natural blue lightduring the day helps set your
(12:43):
internal body clock and keepsyour hormones all in rhythm, and
this is how you biologicallyfunction well.
And step two this is thecritical one we have to block
that blue light after sundown.
Now this means we need toswitch to warm blue lighting
after sundown.
You should be using blue lightblocking glasses at night and
(13:06):
not the clear lenses that youroptometrist gives you.
They tell you it's got a bluefilter on it.
It's not good enough.
They've got to be red or amberlensed.
That's what they need to be.
Or you can use red or ambernightlights in your house and
those that follow me onInstagram will know that I've
shown my lounge room many timeswith just its red and amber
(13:29):
lights and that's all we use atnight.
And you've got to ditch thosebright white LEDs in your roof
because they are actuallyliterally harming your health,
especially in your bedroom oryour living space.
Turning those on at night is ahazard.
It's that simple, and mark mywords.
(13:51):
In five years time, those LEDlights will come with warnings
on them hazardous if turned onat night.
Mark my words.
Your biology is actually builtfor the rhythms of natural light
day and night and that's howthe circadian rhythm functions.
And when you honor that,everything from your energy,
(14:14):
your appetite, your metabolism,your mood, everything all starts
working extremely well.
And ever since I've startedreally controlling the light in
our house.
My sleep has improved out ofsight, and when I say
controlling the light, our house, my sleep has improved out of
sight.
And when I say controlling thelight, our bedroom is pitch
(14:35):
black now.
We have no light around thewindow, no light from any LED,
no clocks, no, nothing.
Nothing in the bedroom at allthat provides any light at all,
and I've stubbed my toe many atime going to the bathroom in
the middle of the night.
But it's pitch black and mysleep has improved out of sight,
(14:57):
because light pollution fromoutside, from those streetlights
and things like that, isactually doing you harm and
impacting on your sleep.
We need to switch to those warm,low blue or zero blue lights
after sundown.
It's really important.
Now.
(15:17):
I just want to say this If youtake one thing away from this
episode, let it be this that you, as a human, have a right to
healthy light in your workplaceand also at home, and the kind
of light that you are exposed tomatters more than you will ever
know and more than you everthink.
(15:38):
To guide you and to help you, Ihave listed all of the products
that I personally recommend anduse, including healthy lighting
options like zero blue sensorlights or zero blue lighting
book readers things like thatBlue blocking tools and glasses
(15:59):
are on the recommended productpage under the resources on my
website.
If you go to my website at ahealthyshiftcom and you go up to
the top and you see resourcesand then you go down, you'll see
there's a page thererecommended products and I've
tested those products so youdon't have to.
I desperately need you toprotect your light, protect your
(16:22):
health.
So if this episode has helpedyou, share it with a fellow
shift worker and make sure thatyou follow the show for more
evidence-based, real-worldadvice.
Fellow shift worker, and makesure that you follow the show
for more evidence-based,real-world advice to help you
thrive and not just survive onyour shift work.
Thanks for listening.
Turn off the lights.
I'll catch you on the next one.
Thank you for listening.
(16:58):
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to a healthyyshiftcom.
I'll catch you on the next one.
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer and 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers using
evidence-based methods, to notonly survive the rigours of
(00:28):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to another episode of a
Healthy Shift podcast.
My name, as you know, is RogerSutherland.
(00:50):
Now, if you've ever looked atyour phone at night and thought
it's just light, what's the bigdeal?
It doesn't impact on my sleep.
Well, you're not alone.
But in this episode, I want toexplain exactly why the light
that you're sitting under afterdark could be messing with your
biology in ways that you willdefinitely not realize, and then
(01:12):
I'll be talking about whatthere is that we can actually do
about it.
Now, we're not talking aboutsleep here.
I want to be very clear on this, because you're going to come
back at me and say I can look atmy phone and then just roll
over and go to sleep, and Iagree, I can do the same.
Everybody can do that becausethat's called sleep pressure and
(01:33):
that builds up over a period oftime during the day to the
stage where we end up justfalling asleep because of the
sleep pressure.
But I've discussed in manypodcasts before around the
impact that this blue light isactually having on us with our
melatonin.
But let's break down the impactthat blue light is having on us
(01:54):
and let's start at the verybeginning.
So what is blue light?
I want people to understandthis.
What is blue light?
Now here's something that a lotof people just don't know about
it.
The blue light isn't actuallyblue.
It's actually hidden within thewhite light spectrum.
Now, the light coming from yourceiling, your phone, your TV it
(02:19):
looks white, but inside thatwhite is a full spectrum of
colors and the blue is one ofthe strongest colors in there.
Now I want you to think whenyou shine a torch onto a prism
and we've all seen that whilewe've been at school shine a
torch onto a prism, the lightthat comes out of it splits into
(02:40):
a rainbow of colors.
One of those colors is blue.
And where does that come from?
It comes from within that whitelight that's being shone into
it and generally, the whiter thelight, the more blue there
actually is in it, and this issomething that is super
important for people to actuallyunderstand, all right.
(03:02):
So during the day, we actuallyneed that blue light.
It's super important because ithits out.
I'm not going to go into thescience of it, but it hits a
cell in our eye which is very,very sensitive to a particular
spectrum of blue.
Now, this is not our rods andcones, this is actually a cell
(03:26):
which is contained within theeyeball that is extremely
sensitive to a particularspectrum of blue and when that
is hit with blue, it sends asignal through to the brain that
it's daytime.
You're starting to get thepicture now.
So during the day that cellsees blue and it goes everybody
(03:49):
it's daytime out there.
So we shut down all of thenight processes and then we have
all of our daytime processesrunning, which gets us up and
about.
It gets rid of all of thatbrain fog.
It gets rid of all that fatigue, that really really bad feeling
that we all get, particularlyas shift workers.
So it's really really importantbecause during the day we need
(04:12):
that blue light.
It wakes us up, it actuallyboosts our mood, it improves our
focus as well as our energy,and it tells the brain okay,
it's daytime, get going.
And it suppresses melatonin.
Keep that in mind.
It's suppressing that melatonin.
Now here's the problem At night, the very same blue light is
(04:36):
sending the same message to thebrain.
It's telling your body it'sdaytime, and that's where the
problems begin, even though youreye is looking outside and it
can see that it's dark, becauseyou're under this blue rich
light which is actually hittingthat cell in the eye, which is
called our intrinsicallyphotosensitive retinal ganglion
(04:59):
cell.
It's actually hitting that celland it's telling it that it's
daytime.
That's where the problem begins.
Now, what I want to do is I justwant to give you a really
powerful example to help you tounderstand why this blue light
is so detrimental to us, and I'mgoing to give you an example
(05:21):
from real studies.
Now there was a group ofhealthy young adults that were
put into a room at 8 pm at night, just sitting there, and they
were under standard blue richLED lights the same lights that
you have in your home, all rightaround, and the same lights
that you have in your workplace.
(05:41):
And this is what they observedWithin a few hours, their blood
sugar spiked.
Interesting, their insulin,which is the hormone that
controls blood sugar, stoppedworking properly and they were
showing signs of pre-diabetes.
And this is just from sittingunder the light.
(06:02):
The very next night in the sameroom, with the same people,
with the same brightness, butthis time they were put under
blue free LED lights, so lightsthat had zero blue in them.
And guess what you got it?
There was no blood sugar spike,there was no insulin resistance
(06:25):
, and the only thing that hadchanged in that scenario was the
type of light that was lightingthe room.
And they said they weren't ashungry.
In fact, we have later studiesthat have found that people
working night shifts high shiftworkers under that blue rich
light ate twice as many snackscompared to when they worked
(06:50):
under blue free lighting.
Now I want you to think of allyou people out there that are
working under this blue richlight in your police stations,
paramedics working in theambulances, let's think about
firemen that are working withintheir offices and people in call
centres and on planesEverywhere where there's light,
(07:12):
there's blue inside that lightand it's creating hunger for us.
Now we know that when we workunder blue-free lighting which
we don't have, and I mean it'savailable, but they're not
putting it into these workplaces.
It's actually impacting on yourhealth in so many ways.
(07:34):
We know that it's not about howlighting affects sleep, and
when these work centers actuallytest light, they're testing the
lux, they're testing thebrightness of the light.
No one's using a spectrometerand telling you how much blue is
in it, are they?
They know damn well that theblue light is inhibiting your
health and causing you bigproblems, but they're just
(07:57):
testing for light levels andthis is the wrong way to go
about testing it light levelsand this is the wrong way to go
about testing it.
We know statistically that bluelight doesn't have any
statistical significance on theimpact of us going to sleep.
We know that.
So while they say blue lightinhibits sleep, or people
(08:19):
shouldn't use blue light, we allthink sleep.
Oh, it doesn't impact my sleep,so I'm not one of them, so I
don't have to worry about it.
Wrong, this is where you'rewrong and very, very wrong,
because blue light at night doessuppress melatonin, and
melatonin is not just our sleephormone or the hormone that
signals darkness to the body.
(08:40):
It's really, really criticalfor regulating our metabolism.
It also protects against cancerand it supports our immune
system.
So you can see that, with thatblue light impacting on all of
that, this is why, as shiftworkers, we end up with cancers,
we end up sick and we end upoverweight, and this is one of
the main reasons.
(09:00):
Let that be a brain explosionfor you.
Now, one of the biggest problemsthat we have today is light
pollution, and we have thegovernment's big mistake.
And here's the thing thatreally, really frustrates me.
The government has bannedincandescent light bulbs.
Banned them the old school warmglowing lights because they
(09:25):
said it's to save energy.
But what you don't understandis those lights were actually
really good for us.
They produced infrared light,which helps with cell repair,
energy production and evenhealing, and they had very, very
low levels of actual blue lightin them, which made them much
safer for us to use at night.
(09:47):
But now we're flooded with cheapand energy efficient blue rich
LEDs that may save a bit ofpower, but they're harming your
health in ways that no one elseis talking about, and it's a
really short-sighted move.
We're trying to help an obesitycrisis, we're trying to make
(10:07):
people healthier, but we'regetting rid of incandescent
light and we're putting the bluelights over people's heads, and
this is a massive problem.
We've actually traded healthylight for harmful light, which
is impacting on our circadianrhythms.
Healthy light for harmful light, which is impacting on our
circadian rhythms, and you areexposing yourself to it every
single night in your home, onthe street, in the supermarket,
(10:37):
looking at your phone, watchingTV.
It's everywhere and it'shurting you and it's hurting you
bad.
So when we look at a lot of theproblems that we have in
society today with cancers andthings we blame processed foods
Sure, we're eating moreprocessed foods.
The reason why we're doing thatis because we're exposed to
blue light and we're hungrier,and that's one of the biggest
problems, and this is juststarting to leak out.
(10:58):
I'm deep diving into thisresearch at the moment.
This is starting to leak outand I can tell you it's only
going to be a matter of timebefore one workplace is actually
taken to task over this,because someone's going to end
up suing them for harming theirhealth because of the lighting
that's provided in theirworkplace.
Watch this space.
(11:18):
So how does light at nightactually hurt our body?
So let's list it out.
Quite simply, because exposureto blue, rich light at night can
and does spike your blood sugar.
It increases insulin resistance.
It makes you crave and eat more, it suppresses melatonin, it
disrupts your hormones, itlowers your immune function, it
(11:41):
increases inflammation.
It raises your immune function.
It increases inflammation, itraises your risk of obesity and
diabetes.
It increases the risk ofhormone-related cancers like
breast cancer, prostate cancerand bowel cancer, which are
extremely high in shift workers,and it interferes with your
mental health.
Now, that's a long list, andthe science is actually stacking
(12:02):
up really quickly in relationto this.
So what can we do?
Well, here's the good news youcan yourself fix this and it's
totally in your control.
Number one we need to getoutside in the daylight early,
at the start of the day,especially in the first half of
(12:23):
the morning.
Get out and get that blue lightso it resynchronizes that
circadian rhythm, so that all ofthose hormones that need to be
released are being released atthe right time of the day.
This also helps to build upyour resistance to the blue
light at night as well, butthat's very complicated.
But the natural blue lightduring the day helps set your
(12:43):
internal body clock and keepsyour hormones all in rhythm, and
this is how you biologicallyfunction well.
And step two this is thecritical one we have to block
that blue light after sundown.
Now this means we need toswitch to warm blue lighting
after sundown.
You should be using blue lightblocking glasses at night and
(13:06):
not the clear lenses that youroptometrist gives you.
They tell you it's got a bluefilter on it.
It's not good enough.
They've got to be red or amberlensed.
That's what they need to be.
Or you can use red or ambernightlights in your house and
those that follow me onInstagram will know that I've
shown my lounge room many timeswith just its red and amber
(13:29):
lights and that's all we use atnight.
And you've got to ditch thosebright white LEDs in your roof
because they are actuallyliterally harming your health,
especially in your bedroom oryour living space.
Turning those on at night is ahazard.
It's that simple, and mark mywords.
(13:51):
In five years time, those LEDlights will come with warnings
on them hazardous if turned onat night.
Mark my words.
Your biology is actually builtfor the rhythms of natural light
day and night and that's howthe circadian rhythm functions.
And when you honor that,everything from your energy,
(14:14):
your appetite, your metabolism,your mood, everything all starts
working extremely well.
And ever since I've startedreally controlling the light in
our house.
My sleep has improved out ofsight, and when I say
controlling the light, our house, my sleep has improved out of
sight.
And when I say controlling thelight, our bedroom is pitch
(14:35):
black now.
We have no light around thewindow, no light from any LED,
no clocks, no, nothing.
Nothing in the bedroom at allthat provides any light at all,
and I've stubbed my toe many atime going to the bathroom in
the middle of the night.
But it's pitch black and mysleep has improved out of sight,
(14:57):
because light pollution fromoutside, from those streetlights
and things like that, isactually doing you harm and
impacting on your sleep.
We need to switch to those warm,low blue or zero blue lights
after sundown.
It's really important.
Now.
(15:17):
I just want to say this If youtake one thing away from this
episode, let it be this that you, as a human, have a right to
healthy light in your workplaceand also at home, and the kind
of light that you are exposed tomatters more than you will ever
know and more than you everthink.
(15:38):
To guide you and to help you, Ihave listed all of the products
that I personally recommend anduse, including healthy lighting
options like zero blue sensorlights or zero blue lighting
book readers things like thatBlue blocking tools and glasses
(15:59):
are on the recommended productpage under the resources on my
website.
If you go to my website at ahealthyshiftcom and you go up to
the top and you see resourcesand then you go down, you'll see
there's a page thererecommended products and I've
tested those products so youdon't have to.
I desperately need you toprotect your light, protect your
(16:22):
health.
So if this episode has helpedyou, share it with a fellow
shift worker and make sure thatyou follow the show for more
evidence-based, real-worldadvice.
Fellow shift worker, and makesure that you follow the show
for more evidence-based,real-world advice to help you
thrive and not just survive onyour shift work.
Thanks for listening.
Turn off the lights.
I'll catch you on the next one.
Thank you for listening.
(16:58):
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to a healthyyshiftcom.
I'll catch you on the next one.
Popular Podcasts
Cold Case Files: Miami
Joyce Sapp, 76; Bryan Herrera, 16; and Laurance Webb, 32—three Miami residents whose lives were stolen in brutal, unsolved homicides.  Cold Case Files: Miami follows award‑winning radio host and City of Miami Police reserve officer  Enrique Santos as he partners with the department’s Cold Case Homicide Unit, determined family members, and the advocates who spend their lives fighting for justice for the victims who can no longer fight for themselves.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.