Dim Red Lights Won’t Disrupt Circadian Clock

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Andrew Huberman's video 'Essentials: Using Science to Optimize Sleep, Learning & Metabolism'

Quotes From Source

“Red light will not stimulate the melanopsin retinal neurons.”

Story of claim

Andrew Huberman suggests using dim red lights to avoid circadian disruption, as bright red lights can wake you. Red light doesn't stimulate melanopsin retinal neurons.

  • Goal: To educate on using dim red lights to minimize sleep disruption and maintain circadian health.
  • Proof: Dim red lights do not activate the melanopsin retinal neurons, preventing circadian disruption.
  • Nuances:
    • Red lights are convenient for visibility but should be dim
    • Bright lights can disrupt dopamine and wake you up
  • Impact on Life: Using dim red lights can help maintain sleep quality and reduce circadian disruptions, potentially improving mood and energy levels.

Investments

  • Price: $10-30 for red light bulbs or devices
  • Time: Immediate setup, ongoing minimal maintenance
  • Effort: Simple, requires ensuring lights are dim

Risks

Using bright red lights at night can disrupt sleep patterns.

Alternatives

  • Use blackout curtains to reduce light exposure
  • Consider using amber glasses to block blue light in the evening

Get Started 🚀

  • Purchase dim red light bulbs for evening use
  • Ensure your red lights are not too bright
  • Use dim lighting consistently to avoid waking up your circadian clock

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Reference Video