How to Restore Your Circadian Rhythm and Improve Your Sleep

Welcome to Part 3 of this in-depth series on the pineal gland: how to restore the circadian rhythm.

In Part 1, we covered what the pineal gland does and how to decalcify it.

In Part 2, we explored specific foods, minerals, and supplements for detoxifying the pineal gland.

Now, in Part 3, we’re going to explore:

  • The important role light plays for the pineal gland,
  • How our modern lives are hijacking this gland and our sleep, and
  • What we can do about it starting right now.

Let’s dive in…

What is Circadian Rhythm?

In 1981, Harvard sleep researcher Charles Czeisler showed that a person’s internal clock aligns with the environment via daylight.

Circadian rhythm is the approximately 24-hour cycle of biological activities linked with natural periods of light and darkness.

“Biological clock” is another term for the circadian rhythm.

Circadian Rhythm, the Pineal Gland, and Melatonin

The pineal gland is the body’s light meter.

The pineal synthesizes and secretes melatonin. Melatonin is a hormone that plays a central role in regulating circadian rhythm.

How does the pineal gland know how much melatonin to secrete?

Light exposure to our eyes is the primary factor.

Normally, the pineal produces less melatonin in daylight hours and increases secretion during the night.

The Importance of Melatonin

Besides regulating circadian rhythm, melatonin is an important hormone that:

  • Helps us sleep,
  • Reduces pain in chronic conditions,
  • Acts as an anti-inflammatory agent,
  • Supports cellular immune responses, and
  • Promotes healing in damaged tissues.

Studies by Walter Pierpaoli and Georges Maestroni show that melatonin also increases performance and longevity in rats.1MAESTRONI, G.J.M., CONTI, A. and PIERPAOLI, W. (1988), Pineal Melatonin, Its Fundamental Immunoregulatory Role in Aging and Cancer. Annals of the New York Academy of Sciences, 521: 140-148. https://doi.org/10.1111/j.1749-6632.1988.tb35272.x

But here’s the problem: nowadays, the pineal gland tends to produce an insufficient amount of melatonin in most people.

Circadian Rhythm Gone Wrong

What did we do before the advent of artificial light?

The sun used to be our primary source of lighting. Our evenings were spent in relative darkness.

Living under nature’s time clock, the pineal gland secretes melatonin correctly, and our bodies stay in alignment with the circadian rhythm.

Now, however, artificial lighting suffuses our homes, offices, and virtually everywhere else.

We stare at back-lit screens—phones, tablets, monitors, and televisions—all day and evening.

And, it turns out, this abundance of lumens comes at a high price. It throws the circadian rhythm out of alignment.

Our sleep suffers, and research shows, that it may contribute to causing cancer, heart disease, obesity, diabetes, and more.

Thankfully, we have ways to “reset” our natural body clock and restore the circadian rhythm.

The Benefits of Blue Light

Each color of light in the electromagnetic spectrum has different effects on our biology.

How to Restore the Circadian Rhythm

Blue wavelengths, for example, are beneficial during daylight hours.

Blue light:

All of these things support high performance.

But come sundown, this blue light becomes disruptive.

The Dangers of Blue Light on Our Health

Blue light causes the pineal gland to suppress melatonin production for up to four hours.

In one Harvard study, they compared the effects of 6 1/2 hours of blue light and green light exposure.4Blue light has a dark side, 2020. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

They found that blue light suppresses melatonin twice as long as the green light, shifting circadian rhythms by twice as much (3 hours versus 1 1/2 hours).

A University of Oxford study found that green light promotes sleep while blue light delays it.5https://www.sciencedaily.com/releases/2016/06/160608154233.htm

While our interests here are supporting the pineal, it’s worth noting the growing body of research linking blue light exposure to various health risks:

Poor sleep, in general, is linked to heart disease, depression, type-2 diabetes, and obesity.

Okay, enough about the problem. Let’s see what we can do to reduce blue light exposure to help restore the circadian rhythm.

Get Rid of Junk Light in Your Home to Restore the Circadian Rhythm

Light researcher, Dr. John Ott, coined the term malillumination to reflect the malnourishment we’re getting from artificial light.

Now, it’s being called junk light (think “junk food”).6David Asprey, Head Strong, 2017.

Compact fluorescents (CFLs) and LEDs became popular because of their superior energy efficiency to traditional incandescent bulbs.

But, it turns out, these new artificial “white light” bulbs aren’t only more toxic for the environment, they’re toxic to our eyes and pineal glands too.

Most of these artificial light bulbs lack many of the frequencies of natural light.

These bulbs amplify blue light while reducing or eliminating infrared, red, and violet light found in sunlight.

In fact, CFLs and LEDs emit five times more blue light than our eyes are accustomed to seeing.

The Problem with Junk Light

One study from the University of Haifa shows that the bright white light from LEDs suppresses melatonin production five times more than bulbs that emit a yellow-orange light.7https://www.sciencedaily.com/releases/2011/09/110912092554.htm

Junk light in the evenings increases eye strain, causing fatigue.

This junk white light slows down ATP production and increases free radical production, reducing mental performance.

My home was designed to be highly energy efficient, and the prior owners had CFLs installed throughout the house.

Instead of replacing them all at once, I chose to replace them as they burned out (except in high-use areas).

Action: Ditch your CFLs and LEDs. Replace them with halogen or traditional incandescent bulbs—if you can still find them!

Although halogens and incandescents aren’t as energy-efficient, they have significantly fewer harmful chemicals (like mercury) and give off less artificial blue light.

Blue Light Blocking Glasses and the Circadian Rhythm

We can’t always control our environments. And blue light is everywhere.

As the awareness of the blue light problem increased, a new industry was born: blue light-blocking eyewear.

Sometimes referred to as blue blockers or amber glasses, these glasses claim to block out most of the blue light wavelengths.

Do these blue light-blocking glasses work?

A study published in The Journal of Biological and Medical Rhythm Research shows that these amber-tinted glasses do indeed improve sleep.8Burkhart Kimberly & Phelps James R. (2009) AMBER LENSES TO BLOCK BLUE LIGHT AND IMPROVE SLEEP: A RANDOMIZED TRIAL, Chronobiology International, 26:8, 1602-1612, DOI: 10.3109/07420520903523719

Studies also show these blue light-blocking glasses help with ADHD symptoms and bipolar disorder.9https://www.sciencedaily.com/releases/2007/11/071112143308.htm,10https://www.sciencealert.com/study-shows-amber-tinted-glasses-can-reduce-manic-symptoms-in-just-3-days

My Experience Wearing Blue Light Glasses

While I became aware of amber glasses over a decade ago, I started wearing them consistently about five years ago.

The effects on my quality of sleep are undeniable. If you ever feel wired with a racing mind when you go to bed as I used to, these glasses will help.

I found that my eyes stayed more relaxed in the evenings.

And when it was time to sleep—even if I was on the computer for hours that evening—I still felt calmer and more easily slipped into a restful night’s sleep.

How to Select the Blue Light Blocking Glasses

When I purchased my first pair of blue light-blocking glasses, there weren’t many options on the market.

Wow, how things have changed in the last decade.

As more people are becoming aware of the effects of blue light exposure, the market of products has grown to meet the demand.

The challenge is that not all amber glasses are created equal. Also, most of the brands on the market don’t quote or measure exactly how much blue light their glasses filter.

According to Charles Czeisler, M.D., chief of the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital in Boston, these glasses should block almost all blue light to be effective.

Our eyes are sensitive to a small region of the electromagnetic spectrum.

Visible light corresponds to a wavelength of 400 – 700 nanometers (nm).

Visible blue light has a wavelength of about 475 nm. The most disruptive range of blue light is considered to be between 450 to 510 nm.

Theoretically, the later in the evening it is—the further you are past sunset—the more blue light you want your glasses to filter.

My Top Picks for Amber Glasses

I’ve purchased over a dozen different pairs of blue light-blocking glasses to experiment with and use. I’ve tested each of them with a method described below.

(Disclaimer: the glasses recommended below have affiliate links. This does not affect what you pay at all. In fact, in most cases, you can use the discount codes provided below for additional savings.)

best blue light blocking reading glasses

Night Shades Blue Blocking Amber Glasses by Spectra479

These were my personal favorites for years. These amber-tinted glasses are tested to block 100% of light from the 280-490 nm range and 99.82% in the critical 450-510 nm range.

If you’re only going to get one pair of anti-blue light glasses, this would be an excellent choice.

These blue light reading glasses are lightweight and comfortable. Plus, they wrap around your head, which means they block more blue light from the sides.

Use code CEOSAGE for a 15% discount on Spectra479 glasses.

Day and Evening Glasses by Ra Optics

Many of these blue light-blocking glasses on the market look like computer glasses or laboratory glasses, and that may not be your thing.

In this case, Ra Optics designs a line of quality blue light blockers that are stylish, attractive, and comfortable.

Ra Optics lenses are super high quality and lightweight. You have your choice of day or nighttime glasses. (The daytime glasses filter less blue light compared to the amber evening glasses.)

Plus, they have options for prescription reading glasses as well.

Ra Optics makes extremely comfortable glasses. I use both their daytime (for the early evening) and nighttime glasses. These have become my go-to glasses that I wear every day.

Use this link to save 10% on all Ra Optics glasses.

Skyper Blue Light Blocking Computer Glasses by Uvex

These amber glasses have orange-tinted lenses and claim to absorb over 98% of blue light from computers.

Consumer Reports tested three different blue light glasses, and the Uvex Skyper was the only one that cut out almost all blue light.11https://www.consumerreports.org/eyeglass-stores/3-blue-blockers-put-to-the-test/

Similar to the Spectra479, these glasses wrap around your head.

They are a long-time favorite of many biohackers and the cheapest option (about 12 bucks on Amazon).

How to Test the Amber Glasses

I found this blue light glasses test in this post by Siriya Mitsattha.

How to Restore the Circadian Rhythm

When you look at these two strips of the colored spectrum with the naked eye, you’ll notice they are different.

The top light wavelength spectrum is the common one.

From about 520 nanometers and down, the bottom light spectrum is different: there is no visible blue light.

What should happen when you look at these two spectrums with your blue light-blocking glasses?

They should appear identical.

More Ways to Restore the Circadian Rhythm

Besides eliminating or reducing junk light and wearing amber glasses in the evening, how else can you protect your pineal gland to restore the circadian rhythm?

Simple Tricks to Reduce Blue Light Exposure

Here are a few things you can set up right away:

  • Keep your screens (computer, phone, tablet) as dim as you comfortably can. Unless you’re viewing your screen in direct sunlight, you’ll be surprised how little backlight you need. You can train yourself to use less and less.
  • If you have an iPhone, use the Night mode feature. It will detect the time of day and adjust your screen accordingly.
  • For Android users, get the f.lux app or something similar.
  • Download the f.lux app for your desktop and laptop too. It’s free and easy to set up. Your screen will turn more amber when the sun goes down. You won’t have to think about it.

Take a couple of minutes to set up your devices. With these tips, you can “set it and forget it.”

Also, Dr. Charles Czeisler and other experts advise avoiding staring at computer screens, smartphones, or televisions for at least two hours before going to sleep.

Increase Your Exposure to Sunlight

In this preliminary study at Uppsala University, students exposed to bright daytime light were able to use tablets for two hours in the evening without affecting their sleep.12Plenty of light during daytime reduces the effect of blue light screens on night sleep, 2016. https://www.sciencedaily.com/releases/2016/08/160810104246.htm

A little sunlight in your eyes increases melanin, which supports proper pineal functioning.

There are tremendous benefits to sunlight, which we’ll cover in part 4 of this series.13Mead MN. Benefits of sunlight: a bright spot for human health. Environ Health Perspect. 2008 Apr;116(4):A160-7. doi: 10.1289/ehp.116-a160. Erratum in: Environ Health Perspect. 2008 May;116(5):A197. PMID: 18414615; PMCID: PMC2290997. Sunlight boosts your mood and improves your sleep at night.

Go outside in the morning and throughout the day and gaze up at the sky. You don’t need to look directly at the sun.

Increasing melanin in this way will improve cognitive function, reaction times, and light sensitivity.

Direct sunlight exposure will also make you more resilient to the harmful effects of blue light in the evenings.

Also, if you stare at a computer screen for long periods, periodically shift your gaze out the window and into the distance.

Better yet, take more breaks, walk outside, and look around!

Finally, ditch your sunglasses. Direct and indirect sunlight stimulates the pineal, prompting it to produce serotonin. This neurotransmitter will elevate your mood and your level of energy.

Sleep in Total Darkness to Restore the Circadian Rhythm

Sleeping in total darkness is surprisingly important.

Harvard sleep researcher Steven Lockley notes that a mere eight lux—about twice as much light as the average night light—affects the circadian rhythm and melatonin secretion.

Any light, while we sleep, seems to confuse the pineal gland as to what time of day it is.

Night-time light is part of the reason many people don’t get quality sleep.

Creating total darkness can be an investment, but of all the methods available to support your sleep, this may be the most essential.

  • Consider investing in blackout shades.
  • Get rid of your alarm clock or put it in the next room.
  • If you have any other electronic devices in your bedroom, unplug them before going to sleep.
  • Put electrical tape over any other lights.

You can wear an eye mask, but I don’t recommend it. Besides being uncomfortable, your skin is photosensitive too, so total darkness is preferred.

The darker the room, the better you’ll sleep.

If you have kids and use night lights, try the Red Night Light by Spectra479. It’s motion-sensitive and it has no blue light.

3 More Ways to Restore Your Sleep

Avoid Caffeine in the Evening

Perhaps this goes without saying, but drinking caffeine in the evening will also disrupt your sleep cycle.

A study at the University of Colorado found that having a double espresso before sleep caused a 40-minute delay in the circadian rhythm.14Caffeine at night delays human circadian clock. 2015. https://www.sciencedaily.com/releases/2015/09/150916161833.htm Duh.

Upgrade Your Pillow

Try sleeping on an organic pillow like this one from Happsy or this one from Avocado Green. Both are solid brands that use only certified organic materials (low/no toxicity).

Counter-intuitively, these firmer pillows help alleviate tension in your head and neck while you sleep.

They also keep your head cooler (less need to flip over your pillow anymore).

Allow Yourself to Sleep Longer

According to research from The National Sleep Foundation, approximately 95 percent of test subjects, under ideal conditions, sleep seven to nine hours out of a 24-hour period.15https://www.abc.net.au/science/sleep/facts.htm

Obviously, the amount of sleep needed will vary from person to person. However, there are studies in the performance literature that suggest that we’re not sleeping enough.

Interestingly, numerous research studies of high performers, including Anders Ericsson’s study of top violinists, suggest they sleep more than the rest of us, not less.16Anders Ericsson, Peak: Secrets from the New Science of Expertise, 2017.

Quality Sleep is Vital to Our Wellbeing

Many people tend to think that the less we sleep, the more productive we can be.

But, as the director of the sleep and neuroimaging lab at UC Berkeley, Matthew Walker, explains:

“We all think we have to stay awake to get more done. I think that’s simply not true. In fact, if you have a good night of sleep, what you’ll find is that you can get more done than if you simply stay awake.”

Do you ever sleep a mere five hours a night, day after day, when you’re working on a project?

A study published in Occupational and Environmental Medicine found that after 17 hours without sleep, our alertness is similar to the cognitive effects of being “impaired” (legally drunk).17Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.

According to the CDC, over 50 million adults in the United States have chronic sleep disorders, and less than a third of adults sleep the optimal amount.18Prevalence of Healthy Sleep Duration among Adults — United States, 2014. https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm

So it’s no wonder that people’s circadian rhythms are off. Virtually everything in our modern environments is taking us out of rhythm with nature.

Recap: How to Restore the Circadian Rhythm

I was a business coach to CEOs and high-performing entrepreneurs for over two decades. Many high achievers believe that sleeping less is the key to success. The opposite, however, is true.

High performers in any field tend to sleep more than the average person. Learning how to improve the quality of your sleep is foundational for optimal performance in most areas of life.

Improving your quality of sleep will help restore the circadian rhythm.

And doing so will promote healthier pineal gland functioning.

A fundamental key to restoring the circadian rhythm is to reduce exposure to blue light in the evening.

Here’s a brief summary of how you can restore the circadian rhythm:

  1. Wear blue light-blocking glasses in the evenings.
  2. Get rid of artificial white light LEDs and CFLs in your home.
  3. Use blue-light modulating apps on your phone and computers.
  4. Avoid using screens at least 2 hours before going to sleep.
  5. Get more direct sunlight exposure during the day.
  6. Take frequent breaks from the screen and stare into the distance.
  7. Ditch your sunglasses.
  8. Sleep in total darkness.
  9. Avoid caffeine in the late afternoon and evening.
  10. Allow yourself to sleep longer.

Making these lifestyle changes takes a little time and effort, but the effects you’ll experience on your quality of sleep and overall mental and physical performance are worth it.

Pineal Gland Series Index

Part 1: Decalcify Your Pineal Gland
Part 2: Pineal Gland Detox  
Part 3: Restore Your Circadian Rhythm (You Are Here)
Part 4: Activate Your Pineal Gland

Additional Reading on Restoring Your Circadian Rhythm

Light: Medicine of the Future
by Jacob Liberman

Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster
by Dave Asprey

Read Next

Now that we’ve reviewed how to decalcify and detoxify the pineal gland and restore the circadian rhythm, we’re ready for the final installment in this series. In Part 4, we’ll explore 5 powerful ways to activate your third eye.

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