[307] - Let's make this crystal clear - blue light at night impacts health
About this episode
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We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet.
• sleep homeostat versus natural melatonin onset
• adenosine and caffeine masking tiredness
• blue light signalling day to the brain
• circadian phase shifting from screens and LEDs
• melatonin’s role in recovery and cellular defence
• indoor life, COVID habits and clock drift
• practical fixes for a darker evening routine
• zero-blue lighting for kids and adults
• daylight exposure to anchor the clock
• simple bedroom blackout checklist
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If you want to know more about me or work with me, you can go to ahealtyshift.com
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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Championsâ„¢ Framework.
Shift Work Championsâ„¢: https://join.ahealthyshift.com/shift-work-capability
Website: https://ahealthyshift.com.au
LinkedIn: https://www.linkedin.com/in/roger-sutherland
Instagram: @a_healthy_shift
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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.
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