Q

Zoom link for all live classes
and Q&A sessions:

https://zoom.us/j/6435655490

Week 2 – Get Your Light Right: Block the Blues

CLAIM YOUR WINS!

• Record My Wins worksheet 
  (there will be a new worksheet each week)

Class recordings

• Week 2 Call
• Week 2 Q&A

Where to get orange-lensed glasses (with or without Rx)

• PRESCRIPTION: ReadingGlassesEtc.com
  • Custom reading lenses, prescription lenses, and blank lenses available
  • Select lens type “BPI CR39 500 Orange-Red tint”
• CLIP-ONS: These orange clip-ons from Spectra479 are a good choice for Rx wearers
• The original BluBlockers from the 80s really work well!
  • They block blue light to 500nm. This style is apparently cool and hip now.
• Our favorite Uvex Skyper in Orange
• Dewalt Laser Enhancement Glasses, Red
  • For chronic health issues, blocking out green wavelengths in addition to the blue adds more benefit. Try these once you get used to the Uvex ones. Blocks blue and green light to 600nm.

Light Bulbs to Help You Reset Your Melatonin

• Orange ceramic light bulbs, 40-watt, 12-pack
• Orange ceramic light bulb, 40-watt, single bulb
• Red ceramic light bulb, 40-watt, single bulb

Blue Blocking for Your Screens:

• For Mac and Windows: Iris-mini Pro
• For Android: Twilight blue light filter (10% discount)
• For iPhone: How to use Night Shift for daytime and how to make your iPhone screen red for blue light blocking

Protect Your Thyroid in Style:

• Design your own scarf from any photograph, in a variety of fabrics and sizes!

Recommended Reading for Overachievers 🙂

• The Circadian Code by Satchin Panda
• Health and Light by John Ott

References:

Gagné, Anne, Marie, et al. Impact of oral melatonin on the electroretinogram cone response. J Circadian Rhythms. 2009; 7:14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2785757/

Wright, KP, McHill, AW, Birks, BR & Griffin, BR. Entrainment of the human circadian clock to the natural light-dark cycle. (2013). https://www.cell.com/current-biology/fulltext/S0960-9822(13)00764-1

Gooley, J, et al. Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. J Clin Endocrinol Metab 2011 Mar; 96(3): E463–E472. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/

Skinner, NJ et al. Chronic light cycle-disruption alters central insulin and leptin signalling as well as metabolic markers in male mice. Endocrinology. 2019 Jul 5. pii: en.2018-00935. doi: 10.1210/en.2018-00935. [Epub ahead of print]. https://www.ncbi.nlm.nih.gov/m/pubmed/31276158/

Martinez-Campa, et al. Melatonin inhibits aromatase promoter expression by regulating cyclooxygenases expression and activity in breast cancer cells. Br J Cancer. 2009 Nov 3; 101(9): 1613–1619. Published online 2009 Sep 22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2778514/

Meditation Links:

• Two yoga nidra meditations read by Lynda
• My favorite Yoga Nidra CD
• FREE 21 Days of Meditations on Manifesting Grace & Gratitude
  (Started March 25, but each meditation is available for a few days after first release)