Light, natural lighting.

 As we are informed from chapter 7, abundant artificial daily light with blue spectrum having is negativity affecting on metabolism. Thus,  an goal as maximally limit time of affecting such light, that maximally  closing to natural conditions. That is meaning, that theoretically we are not must  be affecting of blue light after sunset. On the picture 12, is shown in the middle since 18.30 pm a human still staying a few time in artificial  lighting , but its a not much, and in a not clear as a most from us doing this today.

 

  Picture 12. As taken from a post Evening home lighting adversely impact the circadian system and sleep. S.Cain et.al,.2020.And , on the picture you can see ,that after sunset, on a middle, human using artificial  sources of light are 5 hours.And , 1000 years as for quality such source has been a fire and candles, since 19th century  are elector lamps, since 20th century are lamps by daily light.A strong harmful of long nigh using of clear light with a blue spectrum having is hard to overestimate.

 And what is to do with blue light?

1. Use glasses, blocking for blue light, on a latest evening and before sleep. They are dark-orang e colour and slightly curved, for  a full close eyes against affecting of blue spectrum, and even from sides.

Spectrum blue says for you   brain, that day begun, orange and red is evening .That,  is ready organism to sleep, stimulating manufacturing melatonin and lowering cortisol manufacturing. And by science  proven ,that  glasses, blocking blue colour, helping better sleeping, that giving theirs save and effective alternative as for a few remedies, using in sleep destroys, these glasses are allowed using for children's.

 2. At home using lamps with yellow or orange spectrum, as in bedroom especially. And researches shown,that clear light in the evening time will suppress manufacturing melatonin on 50 percents ,that preventing for sleep and a sleeping falling.

3. Before a few hours till sleep try not watch on clear screens, thus better read books or use homework. Analogically  , recommending putting  for children's  a rule to turn off own gadgets  before 1 hour or 2 hours before sleep.

4. Avoid to sleep with turned in lamp, researches are showing ,that sleep will affect on development diabetes on 2 nd type and weight increasing.

5. Use more often by hours are outside for place, try to catch morning light from a dawn and evening from the sunset are a most benefit types of sunlight , containing a big palette of red radiation, and not invisible by eye.