The Problems with Blue Light at Night

image courtesy of imcreator.com

I have written about the importance of sleep before and will continue to do so periodically as it is such an important issues. Not getting enough rest each night (less than 8 or 9 hours on a consistent basis) leads to immune system decline, brain fog, depression, obesity and diabetes, just to name a few. One common cause of sleep problems can be found in those screens we all spend so much time looking at. All screens (TV, computer, cell phone, etc) emit blue light, which inhibits our ability to fall asleep.

Blue light is also found naturally and is an indicator to the body that it is daytime. When we are outside we are exposed to blue light as well as vitamin D. This light suppresses melatonin and promotes alertness. Our bodies have the same response to the blue light emitted artificially indoors. This can be beneficial in an office, but is often detrimental to our health at home.

When the sun goes down, the pineal gland begins to produce melatonin in preparation for sleep (2-3 hours later). However, when we are watching TV or working on the computer this production is suppressed. This is especially true of teenagers who are extraordinarily sensitive to blue light. Light researcher, Mariana Figueiro, noted that teens suppressed more melatonin than adults with only one-tenth the exposure to blue light. In addition to regulating sleep, melatonin is a powerful antioxidant, and the Journal of American Medicine published an article linking low melatonin secretion and the onset of Type 2 Diabetes.

So what can we do?

The first answer, of course, is to go to bed earlier. Here are some other ideas:

• Get at least 20 minutes of natural light a day to help regulate the circadian rhythm
• Remove electronics from the bedroom
• Turn off all screens at least 2 hours before bedtime. This will tell your body to begin producing melatonin.
• Install flux, a free program that will automatically adjust the screen brightness based on the time of day.
• Try wearing amber glasses, which block blue light, after dark. You can read more about this idea here.
• Sleep in a very dark room. Many physicians recommend covering or removing clocks and other light sources as well as phones and computers from the bedroom.

After The Run

The title of this post applies equally to getting through Halloween and to the Turn Back the Clock family run that ended the weekend. Even without the trick-or-treating we had lots of activities and treats. My preschooler had a harvest party and my son was dismissed early as it was the end of conference week. We spend Friday and Saturday with family and friends and were glad to be able to enjoy Sunday with just our family unit.

We walked up to the local park to participate in the run. The kids had a good time and we enjoyed the lovely fall walk on the way there and back.

We spend the rest of the afternoon playing games and enjoying each others company. Scheduling downtime is as important for family health as physical fitness. Don't we always know when the kids have had a little too much fun?

Family Run Events

I wanted to let everyone know about a couple of fun family run events coming up. The first is the Turn Back the Clock family mile, 5k, 10k and half-marathon at Rainier Vista Park in Lacey. The family mile is free this year if you sign up in person at South Sound Running. The kids enjoy the run and the finisher medal. I enjoy the family time and think of this as the only good thing about daylight savings.

You can get the details here: http://www.ontherunevents.com/turnbacktheclock/

The next family event takes place on Thanksgiving morning. I find this event far more in the spirit of the season than Black Friday shopping. Everyone is asked to bring donations for the food bank. There is a kids 1/2 mile and a 4 mile run/walk. Many come dressed in costumes and/or as part of a team. This year my youngest is doing the kids' run with her dad. My oldest is still deciding if he wants to run with them or walk the longer course with me. I love this tradition and find I am much more amendable to the chaos of family holidays after the fresh air and exercise.

If you would like to join us sign up here: http://olytrot.com/index.html

OlyTrot 2013

How Many Voices are in Our Marriage?

When was the last time you stopped to consider how many voices are in your marriage and in your own head. I have a passion for reading and learning but sometimes my head gets crowded with voices and thoughts that don't belong there. This was strongly pointed out to me last night as I was reading before bed.

It was a book that had been gifted to me, The Power of a Praying Wife by Stormie Omartian. This book had come from a friend whose sister thought this book useful enough to keep as reference guide. Always interested in learning new things, I dived in and was intrigued by the idea of praying over individual aspects of my husband's life. This was something I had considered doing. My interest turned to irritation when I read Chapter 4: His sexuality. While comfortable with the idea of serving one another in our relationship, I was struck by a stereotypical image of servitude from another era. Or worse, a medieval concept of women as property. I have no doubt that this was not what the author intended. It was the idea that I should put on lip gloss, do my hair and put on something pretty before bed that got to me. The implication in these pages was that if I don't dress to impress my husband, he will be tempted elsewhere and that it would be my own fault. I find this highly insulting to both of us.

It is not only in Christian literature that I find these types of comments. How many relationship books, magazine articles and television shows have fed us this same information? I have seen it countless times. The difference this time was that I was aware of it. My poor husband was too as I felt the need to point it out to him. Interestingly, this didn't register for him, but when I mentioned the book also talked about "his finances" he got angry and pointed out that they were "our" finances. It seems we each have our own triggers. Each aware of different messages society is trying to "teach" us.

What I learned most from this encounter is not how I should treat my husband but how I should be aware of the number of voices in my marriage. By my count there should be three – my husband's, God's and mine. Too often there are others who would like to add their opinions: countless relationship "experts," magazine columnists, news commentators, and well-meaning friends and family members. I am not saying that we should never ask for help and support, we SHOULD! I am suggesting that we first consider the agenda of the source and the point-of-view of the speaker. A 2013 Pew Research study suggests, "The divorce of a friend or close relative dramatically increases [75%] the chances that you too will divorce." Sociologists use the term "social contagion" to describe the phenomenon.

The good news is that a strong support system can strengthen marriages. By spending time with other couples or part of a healthy couple, be encouraged and strengthened in our marriage. We can choose to deliberately look for positive voices to add to our inner monologue rather than accepting everything we hear or read as truth that should be internalized. The women friends in my life encourage me and my relationship. I have also found websites and Facebook feeds, such as Happy Wives Club" that inspire me to think positively of my spouse on those days I need a little help remember why I like him. Whether consciously or not, the people and ideas we spend time with influence our thinking. Being aware of what these voices are saying to us can help us decide what path we want to follow. The not-so-subtle messages I read last night reminded me to think carefully about what advice I follow. I hope this post will do the same for someone else.

picture by Amy Nielson Photography

Halloween Ideas

Another candy-filled holiday is fast approaching. There is candy everywhere - school, PTA activities, stores, etc. What is a mom to do?

In our family we have a tradition that is a little different that most.  I am blessed to have my parents nearby and we spend every Halloween with them. We carve pumpkins ( I like doing it last minutes so I can roast them later), watch It's the Great Pumpkin Charlie Brown, drink "Witch's Brew," eat a fun dinner and have cupcakes (I did mention grandparents right?). This year my the kids are looking forward to pumpkin chili, pumpkin brownies and pumpkin cider. My oldest is 7 now and has never wanted to go Trick-or-Treating, preferring to be spoiled at Grandma and Grandpa's house. This may change at some point, but for now everyone is happy and I am thankful.

If this doesn't sound like a good time to you, here are a few other ideas and recipes for fun:

• Trick-or-Treating with the Switch Witch - The idea here is that most of the sugary treats are traded for a fun toy. Check out this funny video for a more dramatized explanation: http://www.mamanatural.com/the-switch-witch/
• Throw your own Halloween party with a few friends and some healthy/creepy treats. My Pinterest favorites include satsuma "pumpkins" and yogurt-covered banana "ghosts." Include classic games such as Bobbing-for-Apples and Pin-the-Face-on-the-Pumpkin. The kids may also enjoy carving faces into an apple and filling with with cheese or nut butter.
• Halloween book and movie night
• Movies
• It's the Great Pumpkin Charlie Brown (this is the only on on the list that my kids have seen)
• Pooh's Heffalump Halloween Movie
•  Ghost Busters
• Hocus Pocus
•  E.T.
• Books for Preschool through First-Grade (or longer)
• Berenstein Bears Trick-or-Treat
• The Runaway Pumpkin by Kevin Lewis
• The Legend of Spookly the Square Pumpkin by Joe Troiano
• Curious George Goes to a Costume Party by Margaret Rey
• The Little Old Lady Who Was Not Afraid of Anything by Linda Williams

• Make Witch's Brew - this idea comes from my mom, Debbie Bearden. Combine fruit juice and sparkling water (or sparkling cider) and pour into a bowl with dry ice. The resultiing fog will be a guaranteed hit with the kids.