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Health Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
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UlteriorMotive Offline
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Post: #148
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(12-08-2015 08:19 PM)The Lizard of Oz Wrote:  
(12-08-2015 06:57 PM)UlteriorMotive Wrote:  Everynight I am asleep by 2:00AM - 2:30AM latest and awake at 10AM everyday without an alarm, is there anything else besides using a bright light that I can do to improve my quality of sleep?

UlteriorMotive, you will likely benefit a great deal from using the light box correctly and consistently. Make sure you get a good full spectrum light box that can generate 10,000 Lux, and use it as described in the OP: every day same time -- as soon as possible after waking -- for 30 minutes at the correct distance to receive 10,000 Lux.

As far as other things that can improve sleep, here are some pointers:

-- Do not drink too much coffee; ideally, no more than once a day, never on an empty stomach, and not too late in your day (I'd say no later than 8 hours before bedtime, and better something like 12 hours before bedtime).

-- Do not eat a heavy meal late. Try to finish all your eating at least 4 hours before bedtime, and make your last meal of the day a relatively light one.

-- Make sure the room where you sleep is not hot. A cool temperature is ideal for sleep.

-- Don't exercise very late in your day if possible. Try to exercise earlier rather than later.

Basically, the idea of all these habits is to avoid raising your body temperature late in the day. To fall asleep and sleep well, your body temperature should fall around the time you are going to bed. Having food in your stomach, being in a hot room, having recently exercised etc are all things that can raise your body temperature and make it harder to fall asleep.

Finally, it's good that you are blocking blue light on all monitors and are wearing blue-blocking glasses in the office. Keep doing that.

You might also take a look at this thread I posted a while ago that has various tips for optimizing sleep and health in general. Some of them have been covered above but there may be a couple of additional nuggets that you might find useful:


I have taken all this on board and tried my best to implement it into my lifestyle.

Personally cutting out eating from 4 hours until I hit the hay has been a struggle as I get very hungry towards the end of my shift but to make do I have just been having a Protein shake with a tablespoon of double cream in it.

Thanks for all the pointers I am already getting a better night sleep.
12-17-2015 10:35 AM
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RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety - UlteriorMotive - 12-17-2015 10:35 AM

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