Your Skin Is Watching: Why Blue Light Blocking Must Go Beyond Glasses

Think your blue light blocking glasses are doing enough to protect your sleep? I hate to be the bearer of bad news here, but those glasses are a great start - absolutely they are - but they're just the beginning of the story. In fact, if you're wearing them but still sitting in your living room with LED ceiling lights blasting, in short sleeves, with the heat cranked up to 23°C then you're missing about 70% of what actually matters for deep, restorative sleep.

I know this because back when I used to be a personal trainer, people would come to me complaining about being exhausted, unable to lose weight despite training hard, and sleeping terribly. You'd tried everything - melatonin supplements, magnesium, fancy sleep trackers, even those ridiculous 3000 NOK pillows. But nobody was talking about the fact that YOUR ENTIRE BODY was being kept awake by your environment, not just your eyes.

Here's what most people don't understand, and what I wish someone had told me years ago when I was struggling with my own sleep issues: Your body is covered in tiny biological clocks. Not metaphorically - literally. And they're all watching the light around you, deciding whether it's time to sleep or time to be awake.

Let me break this down in a way that actually makes sense.

🕐 Melanopsin: The Biological Clock You Didn't Know You Had (Everywhere)

When most people hear about blue light and sleep, they think: "Oh, it's about my eyes seeing blue light from screens." That's partially true, but it's like saying a car is just the steering wheel. You're missing the entire engine, wheels, and everything else that makes it actually work.

Melanopsin is a photopigment - basically a light-sensitive protein - that exists in specialized cells throughout your body. Its job? To detect light and tell your internal clock what time it is.

Now this gets a bit more detailed (and honestly quite exciting if you're a geek like me): Melanopsin isn't just in your eyes. It's in your skin. It's in your blood vessels. It's in your subcutaneous fat tissue. It's distributed throughout your body like thousands of tiny biological sensors, all reporting back to your central circadian command center.

Think of it like this: Imagine you're trying to sleep in a room, but instead of just your eyes being open, you have eyes all over your body - on your arms, your legs, your torso, even in the fat tissue under your skin. Now imagine trying to convince your brain it's nighttime while all these "eyes" are screaming "IT'S BRIGHT DAYLIGHT OUT HERE!"

That's essentially what's happening when you wear blue blocking glasses but expose the rest of your body to artificial light in the evening.

The melanopsin in your skin and peripheral tissues is PARTICULARLY sensitive to blue light (around 480nm wavelength, if you want to be precise). When it detects this light, it sends signals that suppress melatonin production, increase cortisol, raise body temperature, and basically tell your entire system: "Stay alert! It's daytime!"

This isn't some minor effect, either. Studies have shown that light exposure to the skin alone - even when the eyes are completely covered - can shift circadian rhythms and suppress melatonin. Your skin is literally reading the light environment and making decisions about your biology.

🌡️ Temperature: The Forgotten Half of the Sleep Equation

Now let's talk about something that almost nobody connects to light and sleep: temperature.

Your body has a very specific thermal rhythm that's intimately connected to your circadian clock and your light environment. As evening approaches and melatonin should be rising, your core body temperature needs to drop. This isn't a nice-to-have - it's ESSENTIAL for deep sleep. The drop in core temperature is actually one of the signals that tells your body it's time to sleep.

Here's the problem: Modern Norwegian homes are kept at 20-23°C year-round. We're wearing light clothing indoors. Our bodies never experience the natural temperature drop that should accompany darkness and prepare us for sleep.

But it gets worse. Remember that melanopsin in your skin and tissues? When it's being stimulated by blue light from your environment, it's also signalling your body to maintain a higher metabolic rate and body temperature. Blue light exposure in the evening literally keeps you warmer, which works against the temperature drop you need for sleep.

Here's what should happen naturally: As the sun sets and red/orange wavelengths dominate (with decreasing blue light), your melanopsin-containing cells throughout your body detect this change. They signal for melatonin production to increase, cortisol to decrease, and core body temperature to drop. Your peripheral temperature (hands and feet) should increase slightly as blood flow shifts to radiate heat away from your core. This combination of hormonal and thermal changes creates the perfect conditions for sleep.

Here's what actually happens in most Norwegian homes: You're sitting in your living room at 9 PM. The overhead LED lights (6000K, full of blue light) are blazing. You're wearing a t-shirt because it's 22°C inside. Maybe you're wearing blue blocking glasses (good start!), but your arms, legs, and torso are fully exposed to blue light. Your skin's melanopsin is detecting "daytime" signals. Your body maintains high core temperature. Melatonin production is suppressed. Your circadian system is confused.

Then you wonder why you can't fall asleep even though you're "tired" and why you wake up feeling unrested.

ESPECIALLY IMPORTANT HERE IN NORWAY AS WE ARE LIGHT DEFICIENT IN RED, NEAR INFRARED AND INFRARED IN WINTER TIME. We're already fighting an uphill battle with limited natural light exposure during winter months. The artificial light environment becomes even more critical when we're spending 16+ hours a day indoors.

I've experienced this myself. Even after years of optimizing my light environment, I'll occasionally find myself in a situation - visiting family, staying in a hotel - where I'm exposed to typical indoor lighting in the evening. The difference in sleep quality is dramatic and immediate. Not just difficulty falling asleep, but the QUALITY of sleep throughout the night suffers.

📱 The Full-Body Light Problem: Environment, Screens & Clothing

Let me paint you a picture of what an optimized evening looks like versus what most people are doing. The difference is honestly shocking once you see it laid out.

The Standard Norwegian Evening (The Problem)

7 PM: Kitchen overhead lights on (LED, 4000-6000K, blue-rich). Preparing dinner in bright artificial light. Arms and upper body fully exposed.

8 PM: Living room ceiling lights blazing. TV on (massive source of blue light). Maybe using phone or laptop. Wearing t-shirt and shorts or light loungewear. Room temperature 21-22°C.

9 PM: Perhaps puts on blue blocking glasses (if you're one of the few enlightened souls). Still surrounded by blue-rich environmental lighting. Still in short sleeves. Still warm.

10 PM: Bedroom lights on while getting ready for bed. More blue light exposure from phone checking social media "one last time" before sleep. Maybe reads on iPad with "night mode" (which still emits blue light, just less of it).

11 PM: Finally in bed, wondering why you're not sleepy despite being "exhausted."

The problem? Your eyes were protected for one hour (maybe), but your ENTIRE BODY was bathed in circadian-disrupting blue light all evening. Your melanopsin-containing skin, blood vessels, and tissues were all screaming "DAYTIME!" while your brain was trying to wind down.

The Optimized Norwegian Evening (The Solution)

6 PM: As natural light fades (or during our winter darkness), begin transitioning lighting. Switch off overhead LEDs. Use only amber or red lighting - either blue light-free bulbs in lamps, a portable blue light blocking desk lamp, or the wireless red LED night lamp. Kitchen work done under these warm lights.

7 PM: Put on blue light blocking glasses - amber lenses minimum, red lenses if possible. These block the blue and green wavelengths (400-550nm range) that most strongly affect melanopsin. Not just for screens - wearing them in your entire indoor environment.

7:30 PM: Change into long-sleeved pyjamas or loungewear. This is CRITICAL and something almost nobody does. The clothing creates a barrier between ambient light and the melanopsin in your skin. Think about it - if light can penetrate your skin and affect underlying photoreceptors (which it absolutely can), then covering that skin blocks the signal.

8:00 PM: Lower room temperature. If you can tolerate it, drop to 18-19°C. If not, at least 19-20°C. This helps trigger the natural core temperature drop your body needs. In Norwegian winter, this is actually easier than summer - use it to your advantage.

9:00 PM: All screens either off or used ONLY with orange or red lenses on (AfterDark™ glasses work perfectly for this). TV watching? Only under red/amber lighting with glasses on. Reading? Use a red light source, not white LED.

10 PM: Bedroom preparation in red or amber light only. I personally use a red reading lamp for this. Phone goes into another room or in true airplane mode (not just "do not disturb" - actual airplane mode that stops all signals).

The difference? Not just your eyes, but your ENTIRE BODY is now receiving consistent "it's nighttime" signals. Your skin's melanopsin isn't being stimulated. Your core temperature is dropping naturally. Melatonin production can proceed normally. Your circadian rhythm is synchronized rather than confused.

This might sound extreme or inconvenient. Trust me, I get it. I resisted some of these changes for years because they seemed "too much" or "not realistic for modern life." But I digress. Let me get back to it.

The reality is that once you experience the difference in sleep quality - the ease of falling asleep, the depth of sleep, the way you wake up actually REFRESHED instead of hitting snooze five times - you realize that the "inconvenience" is actually just...different. Not harder. Just different from what we've normalized.

👕 Why Long Sleeves Matter More Than You Think

This is the part that sounds crazy until you understand the biology, and then it becomes obvious.

Light penetrates your skin. This isn't controversial or mystical - it's basic physics and biology. Different wavelengths penetrate to different depths. Blue light can penetrate several millimeters into your skin, reaching blood vessels, fat tissue, and the melanopsin-containing cells distributed throughout these tissues.

There was a study (and I've talked about this in videos on Instagram) where researchers exposed participants to bright light on their skin - specifically the back of their knees - while keeping their eyes completely covered in darkness. They found that this skin exposure alone was enough to shift circadian rhythms. The melanopsin in the skin and underlying tissues was detecting the light and affecting the central clock.

Now think about your typical evening: You're in your living room wearing a t-shirt and shorts. Your arms, legs, and part of your torso are fully exposed to the blue-rich LED light from your ceiling fixtures. Even if you're wearing blue blocking glasses (protecting your eyes), you have MASSIVE surface area of exposed skin that's being bathed in circadian-disrupting wavelengths.

Covering this skin with clothing creates a barrier. It's not perfect - some light still penetrates - but it significantly reduces the light exposure to your peripheral melanopsin receptors. Long sleeves, long trousers, and if you really want to optimize, even socks to cover your feet and lower legs.

Does this mean you need to walk around your house in a full-body suit? No (though honestly, if someone wants to do that, no judgment). But switching to long-sleeved pyjamas or loungewear in the evening is a simple change that addresses a huge source of circadian disruption that almost nobody talks about.

I started doing this about three years ago, and I noticed the difference within days. Not just easier sleep onset, but I'd find myself naturally getting sleepy earlier in the evening - my body was actually responding to the light environment rather than fighting against it.

My 9-year-old daughter also wears long sleeves in the evening, and combined with red lighting and blue blockers before bed, we have zero bedtime struggles. None. She's naturally in bed by 7:45-8:00 PM, there are no tantrums, no "I'm not sleepy" battles. She just...goes to sleep. Like humans are supposed to when your circadian system isn't being hijacked by light pollution.

(And before anyone says "that's just because she's a good kid" - trust me, she's a normal 9-year-old with plenty of energy. The difference is the light environment.)

🔬 The Science Behind Peripheral Melanopsin

Let me get slightly more technical here for those who want to understand the mechanisms (but I'll keep it readable, I promise).

Melanopsin exists in several cell types throughout your body:

Intrinsically Photosensitive Retinal Ganglion Cells (ipRGCs): These are in your eyes and are the most well-known melanopsin-containing cells. They detect light and send signals directly to your suprachiasmatic nucleus (SCN) - your "master clock" in the brain.

Dermal Melanopsin: Found in skin cells, particularly in blood vessels near the skin surface. These respond to light that penetrates through your skin and can influence local circulation and potentially send signals that affect systemic circadian rhythms.

Adipose Tissue Melanopsin: Present in fat cells, particularly subcutaneous fat. These may play a role in metabolic regulation and energy balance, both of which are intimately connected to circadian rhythms.

The exact mechanisms of how peripheral melanopsin (outside the eyes) affects the central circadian clock are still being researched. But what we know for certain is that light exposure to the skin CAN affect circadian rhythms, melatonin production, and metabolic function - even when the eyes are protected.

The working theory is that peripheral melanopsin responds to light and sends signals through neural and hormonal pathways that influence the SCN and downstream circadian processes. It might also have local effects on tissue function that indirectly affect sleep and metabolism.

What matters for practical application is this: Your body is covered in light-detecting systems, and ignoring them while only protecting your eyes is like trying to sleep in a bright room with just an eye mask. You'll block some of the light, but you're still in a bright room.

🏠 Creating Your Sleep-Optimized Evening Environment: A Practical Guide

Alright, enough theory. Let's talk about what you actually DO with this information. I'm going to lay out a realistic approach that you can implement progressively. Start with what's easiest, then add more as you notice the benefits (which you will).

Step 1: Environmental Lighting (Start Here)

This is the foundation. Your entire light environment needs to shift from blue-rich to blue-free as evening progresses.

Option 1 - The Budget Approach: Replace bulbs in your most-used evening lamps with blue light-free bulbs. Turn off overhead LED lights after 7-8 PM. Use only your blue-free lamps for ambient lighting. This costs maybe 300-500 NOK and takes 10 minutes to implement.

Option 2 - The Convenience Approach: Get a portable red/amber desk lamp that you can move around as needed - kitchen counter while preparing snacks, side table while reading, bathroom counter during evening routine. I personally love this option because it's flexible.

Option 3 - The Complete System: Combine blue-free bulbs throughout your living space with dedicated red reading lamps for specific tasks. Add a blue light-free sensor light for hallways and bathrooms so you don't blast yourself with white light during nighttime bathroom visits.

For families with kids: This is ESSENTIAL. Kids are even more sensitive to light than adults. Their melanopsin system is more responsive, meaning evening blue light affects them even more strongly. Use the wireless LED night lamp for kids in bedrooms - it has adjustable red and amber settings so you can customize the light level. And get them kids' blue light blocking glasses for evening screen time. The difference in bedtime behaviour is honestly remarkable.

Step 2: Blue Light Blocking Glasses (Non-Negotiable)

Even with optimized environmental lighting, you need glasses. Why? Because you'll still encounter blue light from screens, from family members who don't follow your lighting protocols, from appliance displays, and from general ambient light that isn't perfectly controlled.

My recommendation for most people: Start with the AfterDark™ glasses. They block 98-99% of blue and green light (the full melanopsin-stimulating spectrum). Choose based on whether you want maximum protection (red lenses, "Moonlight") or slightly more natural vision while still getting strong protection (amber lenses, "Sundown").

For all-day protection: If you work from home or spend a lot of time on screens, consider the All-Day Complete Protection system. It has magnetic, interchangeable lenses - clear for daytime screen use, amber for late afternoon, red for evening. One frame, multiple protection levels. Switch as the day progresses.

For daytime use: The Nooner™ daytime blue light glasses with yellow lenses are perfect for afternoon computer work. They reduce eye strain and protect against excessive blue light without blocking it completely (which you actually need during the day for alertness and circadian entrainment).

Put them on 2-3 hours before your target bedtime. Earlier if you're very light-sensitive or dealing with significant sleep issues. I typically put mine on around 7 PM and don't take them off until I'm in bed.

Step 3: Clothing Protocol (The Missing Piece)

This is simple but nobody talks about it: Cover your skin in the evening.

Minimum approach: Long-sleeved shirt and long trousers starting 2-3 hours before bed.

Optimal approach: Change into full pyjamas (long sleeves, long trousers) after dinner. This serves double duty - it covers your skin AND creates a psychological "wind-down" signal that you're transitioning to evening mode.

For those who run hot: I get it, covering up when you're already warm seems counterproductive. But remember, you should also be lowering your ambient temperature in the evening. The combination of cooler environment + covered skin actually works well together. Your body needs to radiate heat to lower core temperature, and covering your periphery with light fabric helps direct this process.

I wear long-sleeved cotton pyjamas starting around 7:30-8:00 PM every evening. In winter, this is obviously easy. In summer, I use lighter cotton that's still breathable but provides coverage. It's become such a habit that I barely think about it - just like putting on blue blockers.

My 9-year-old daughter also wears long sleeves in the evening, and combined with red lighting and blue blockers before bed, we have zero bedtime struggles. None. She's naturally in bed by 7:45-8:00 PM, there are no tantrums, no "I'm not sleepy" battles. She just...goes to sleep. Like humans are supposed to when your circadian system isn't being hijacked by light pollution.

(And before anyone says "that's just because she's a good kid" - trust me, she's a normal 9-year-old with plenty of energy. The difference is the light environment.)

Step 4: Temperature Management

Lower your ambient temperature in the evening. Aim for 18-19°C in your bedroom, 19-20°C in your living spaces if you can tolerate it.

This serves multiple purposes: It helps trigger the natural core temperature drop needed for sleep, it makes wearing long sleeves comfortable rather than stifling, and it provides a clear environmental signal that it's evening time.

In Norwegian winters, this is actually easier than in summer. Use this to your advantage. I know many people keep their homes at 21-23°C all winter, but this works against your natural thermal rhythm.

Pro tip: If 18-19°C feels too cold initially, start at 20°C and gradually lower it over a few weeks. Your body will adapt, and the sleep quality improvement is worth the initial adjustment period.

Step 5: Screen Management

Screens are a separate issue because they're both a light source AND a dopamine hijacking device (that is for another time).

For screens in the evening: Only use them while wearing orange or red lenses (AfterDark™ glasses). This blocks the blue/green light from the screen. The screen's content will look weird (very red-shifted), but you can still use it if necessary.

Better approach: Minimize screens after 8 PM. If you need to use devices, use them in the amber/red lit environment with glasses on. But ideally, shift to non-screen activities - reading physical books under red light, conversations, gentle stretching, preparing for the next day.

Best approach: Screens off completely 1-2 hours before bed. Phone in another room or in airplane mode. TV off. Just red lighting, blue blocking glasses, and wind-down activities.

I know that isn't possible for everyone as they need alarms. If you need your phone for alarms, at minimum put it across the room (so you can't easily check it) and use the true airplane mode that blocks all signals, not just "do not disturb" mode.

Even after 5 years, I will find myself occasionally doom scrolling social media until I catch myself and start laughing, thinking "I was sucked in again, powerful algorithm." Trust me, this will be an ongoing battle. Don't beat yourself up - awareness is the first step. I have known, talked about and written about screens and dopamine hijacking for years, and I STILL find myself "hijacked" when I'm not really thinking about it. It's designed to be addictive (similar to those little hits when someone you like gives you just enough attention to keep you going).

The point is: Do your best. Reduce screen time in the evening. Protect your eyes and environment when you do use screens. Aim for progress, not perfection.

⚠️ Special Considerations for Norwegian Winter

Living in Norway means we have unique challenges that make this even more important:

Limited natural light exposure: During winter, we might only see weak daylight for a few hours. But even during the long summer evenings, artificial light is different from natural light. This means our circadian system needs all the help it can get. Evening light pollution becomes even more disruptive when you haven't had strong daytime light signals, and even in summer, the quality of artificial light matters.

Extended indoor time: We spend way more time indoors during winter - 16-18 hours isn't unusual. But even in summer, Norwegian homes and workplaces rely heavily on artificial lighting. This means more exposure to artificial lighting and less natural light variation throughout the day.

Artificial light dependence: We NEED artificial light for basic functioning during winter. But most people use the same bright blue-rich LED lights all day and all evening, providing no variation in light quality to signal circadian phase.

The solution? Become extremely intentional about your light environment. Get morning red light exposure if you can (I use red light therapy panels for this - 10-15 minutes upon waking helps set my circadian rhythm). Then be absolutely vigilant about transitioning to blue-free lighting in the evening. This applies year-round in Norway, not just during winter, because artificial light is fundamentally different from natural light regardless of the season.

Think about the sun - does it stay in the same place and give exactly the same colour and intensity all day? Nope. But your office light does. Your living room lights do. We've created an artificial environment with no circadian variation whatsoever. Then we wonder why our biology is confused.

The goal is to create artificial circadian variation since we can't rely on natural variation during Norwegian winter. Strong light during the day (ideally with morning red light exposure), then progressive dimming and warming of light as evening approaches, then blue-free lighting from evening onwards.

This is a public health crisis affecting billions of people worldwide, but it's particularly acute here in Norway where our natural light environment is already challenging half the year.

🎯 The Complete Evening Protocol: Putting It All Together

Here's what my actual evening looks like (and what I recommend for my customers):

6:00 PM: Transition lighting - overhead LEDs off, blue light-free lamps on

7:00 PM: Put on blue light blocking glasses (amber or red lenses)

7:30 PM: Change into long-sleeved pyjamas or loungewear

8:00 PM: Lower ambient temperature to 19-20°C

8:30 PM: Minimize or eliminate screens; if using, only under red light with orange or red lens glasses on

9:30 PM: All screens off, phone in airplane mode or in another room

10:00 PM: Bedroom preparation under red light only

10:30 PM: In bed, lights off

Is this perfect every single night? No. Do I sometimes stay up later, use screens more than ideal, or skip parts of this? Yes. But I digress. Let me get back to it.

The point is having a SYSTEM that you follow most of the time. Even following 80% of this protocol produces dramatically better sleep than following 0% of it. Start where you are, implement what you can, and build from there.

💭 Common Objections & Responses

"This seems extreme/inconvenient"

Compared to what we've normalized, sure. But compared to spending decades with poor sleep, chronic fatigue, metabolic dysfunction, and mood issues? Not extreme at all. Also, remember that what seems "inconvenient" initially just becomes your new normal after a few weeks. I don't think about putting on blue blockers anymore than I think about putting on shoes before going outside.

"My family won't go along with this"

Start with yourself. Lead by example. When they see you sleeping better, having more energy, and generally functioning better, they'll get curious. My entire family now uses this system because they experienced the benefits, not because I lectured them about circadian biology.

"I need to work in the evening"

Then work under optimized lighting with blue blocking glasses on. It's not ideal, but it's massively better than working under bright blue-rich light without protection. Many of my customers work evening shifts or run businesses that require evening work - they ALL benefit from proper light protection.

"Red light makes everything look weird"

Yes, it does initially. Your brain adapts within a week or two. Then it starts looking normal, and going back to blue light in the evening feels harsh and glaring. The "weirdness" is temporary; the benefits are permanent.

"This seems expensive"

Let's do the math: Blue light-free bulbs run 100-200 NOK each. You need maybe 3-5 bulbs. A set of blue blocking glasses costs 300-900 NOK depending on which you choose. Total investment: 500-1500 NOK.

Compare this to the cost of chronic sleep deprivation: Reduced productivity, increased risk of metabolic disease, mood disorders, accelerated aging, weakened immune function, and generally feeling suboptimal for decades. A few hundred kroner for tools that address this? That's not expensive - that's one of the best health investments you can make.

Plus, remember that I offer the family pack options for combined bulbs and lighting at a better value. And if you're really on a budget, start with JUST the blue blocking glasses and transition to red/amber lighting gradually as budget allows.

"I've tried blue blockers before and they didn't help"

Did you also change your environmental lighting? Cover your skin? Lower temperature? Use them consistently for 2-3 weeks? Most people try blue blockers while still sitting in bright blue-rich lighting, wearing short sleeves, at 23°C, and use them inconsistently. Then they conclude "blue blockers don't work."

It's like putting a tiny umbrella over your head in a rainstorm while leaving the rest of your body exposed, then saying "umbrellas don't work." The principle is sound; the implementation needs to be complete.

🌙 What to Expect: Timeline of Benefits

Based on my own experience and feedback from hundreds of customers:

Days 1-3: You'll probably notice feeling naturally sleepier in the evening sooner than usual. This can feel weird if you're used to being "wired" until 11 PM or midnight. It's not the glasses making you tired - it's your body FINALLY being allowed to produce melatonin naturally.

Week 1: Falling asleep becomes easier. You might still wake during the night if that's an issue for you, but the initial sleep onset improves noticeably.

Weeks 2-3: Sleep depth and quality improve. You'll start waking up feeling more refreshed. The "sleep inertia" (that groggy feeling when you first wake) reduces.

Week 4+: This is when you notice systemic benefits beyond just sleep - better energy throughout the day, improved mood stability, clearer thinking, potentially even changes in appetite and metabolism as your circadian rhythm optimizes.

Many people also report that they naturally start waking up earlier without an alarm as their sleep-wake cycle normalizes. This is your circadian rhythm actually working the way it's supposed to, rather than being constantly disrupted and phase-shifted by evening light exposure.

🔄 This Is About Biology, Not Willpower

I want to end with this: If you're struggling with sleep, it's probably not because you lack discipline or willpower. It's because you're trying to sleep in an environment that's biologically signalling "STAY AWAKE."

Your melanopsin-containing cells throughout your body are doing exactly what they evolved to do - detecting light and regulating your circadian rhythm accordingly. The problem is that our modern environment provides CONSTANT daytime-mimicking signals, even at 11 PM.

It's scary enough for adults, but for kids that have access, it is even more important! Perhaps not for yourself, but what if you have that from an early age like kids today are?

You can't willpower your way past biology. You can't "try harder" to sleep when your body is receiving light signals that say it's the middle of the day. But you CAN change the signals.

Blue light blocking glasses for your eyes. Blue-free environmental lighting for your entire living space. Long sleeves to protect skin melanopsin. Lower temperature to trigger the thermal drop needed for sleep. Minimized screens to reduce both light and stimulation.

This isn't about being perfect or creating some sterile sleep laboratory. It's about respecting the biological systems that regulate your sleep and giving them the environmental inputs they need to function properly.

The tools are available. The knowledge is here. The question is whether you're willing to make the changes necessary to actually sleep the way your body is designed to sleep.

Because here's what I know after years of working with people on this: The discomfort of changing your evening routine for a few weeks is NOTHING compared to the discomfort of spending years - or decades - with disrupted sleep, chronic fatigue, and suboptimal health.

Your body WANTS to sleep well. Your circadian system WANTS to function properly. You just need to stop fighting against it and start working with it.

Get the blue light blocking glasses. Get the blue-free lighting. Cover your skin. Cool your environment. Give your melanopsin system - all of it, not just in your eyes - the darkness signals it needs.

Your sleep, your energy, your health, and your quality of life will thank you.

Ready to start? Visit my blue light blocking glasses collection and my circadian-friendly lighting collection. Get in touch if you have questions - I'm here to help you navigate this, not just to sell products.

Your skin is watching the clock. Make sure it's seeing the right signals.