Red, White, and Blue Light
Light Hacks for Your Circadian Rhythm to Beat Daylight Savings Time
Do you dread the annual turning back of the clocks? Does even the whisper of “daylight savings time” fill you with the shivers of early darkness and cold nights? Never fear. We’ve got some tips and tricks to help you survive not just the adjustment to daylight savings time, but the whole winter as well!
For some, “falling back” is easier because we tell ourselves that we get an extra hour of sleep. But even this change can lead to disruption of your internal clock (your circadian rhythm), mood shifts, and even brain fog.
Circadian Rhythm
If you’ve heard of the circadian rhythm, you might know it as the “internal clock” of the human body. You probably most strongly relate it to your wake and sleep schedule. But it is much more than that. The circadian rhythm also governs functions in the body including temperature regulation, hormone regulation, the digestive system, the cardiovascular system, and even aspects of cognitive function. So it is no wonder that when the circadian rhythm is disrupted that we feel “off” or “funky" in a lot of ways, and not just tired. This disruption can lead to more long-term effects including depression, fatigue, changes in your appetite or weight, increase in anxiety or overall agitation, as well as prolonged difficulty in concentration and cognitive function.
The Circadian Rhythm is regulated through the connection between our eyes and our brain and the input of light. When we make a drastic change to the light inputs that we receive from nature (like bright mornings and dark evenings that happen sooner with daylight savings time), we are changing the “wake up” and “feel tired” signals that create those responses and feelings in our bodies.
Let’s explore different types of lighting that can help us light up the darker parts of the year, regulate our circadian rhythm, and hopefully save us some effort and energy when it comes to beating the winter blues.
Sun Light
In the morning, try to get 10 to 20 minutes of daylight. Preferably this time would be spent outside to help your body ground and regulate at the same time. You could take a brisk walk around the block, bring your dog, your spouse, your coffee with you! It doesn’t have to be long or far, just as close to when you wake up as possible. This is often fondly referred to as a “circ walk” - a walk to help set your circadian rhythm. That morning sunshine in your eyes tells your brain to start regulating your whole system to “wake up mode.”
If you can’t do a walk first thing in the morning, try to sit by a window that faces the sunrise.
If you don’t have access to natural light first thing in the morning, you can try to use red lighting or a “SAD” lamp.
SAD Lamp
A SAD Lamp is shot for Seasonal Affective Disorder or commonly referred to as “the winter blues.” It is often caused by the disruption to your circadian rhythm that has more lasting affects for some people. A SAD Lamp is a light that is designed to help counter these effects. They are designed to produce 10,000 lumens (how we measure light) which mimics the light of the sun. Sitting near one of these (not looking directly at it, first thing in the morning can help trick your circadian rhythm into jump starting it’s morning routine as if it were being exposed to sunshine.
Blue Light
Blue light is a strain of light that is high-intensity and short-wave length in the visible light spectrum. While the sun is the largest emitter of blue light in our world, things like LED lights, screens like televisions, computers, and smartphones, also emit blue light. Because blue light is naturally found in the sun, our circadian rhythm is used to regulating itself around blue light.
When the sun comes up, our eyes perceive the blue light, it sends the signal to our brains and the circadian rhythm is activated into “wake up” mode. One of the steps involved in this process is that the production of melatonin is naturally suppressed. We don’t need to feel sleepy when the sun is shining! However, with modern technology and more frequent and prolonged exposure to blue light, that “wake up” message is being sent to our brains more constantly and often at the wrong times. This is increased during daylight savings time when it gets darker earlier and we are still using our screens for a prolonged period of time.
What can we do about blue light and the winter blues?
Try to limit blue light exposure, especially after sunset. This means your phone, your computer, and your television. If it is necessary to still be using them (for work or life in general), try to change the settings to blue light blocking mode. You can use this handy guide for iphone and android devices. You can wear blue-light blocking glasses that have especially tinted lenses to help reduce the perception blue light. You can also replace individual light bulbs with blue light blocking light bulbs. These are light bulbs that are often tinted orange or red (depending on the level of filtering) and emit a softer glow. Ideally, try to be screen and blue light free two hours before going to sleep.
Red Light
Another lighting hack is the use of red light. As mentioned above, blue light blocking light bulbs are often tinted red. This emits a softer red glow into the room. This is different than red light used in Red Light Therapy. This reddish hue mimics the light from the setting sun. This shift helps our circadian rhythm shift as well. With the removal of blue light as a melatonin suppressant, your brain signals to your body to start making melatonin. The rise in melatonin helps us feel sleepy and ready for bed at the right time. Red light is enough to see by for your evening routine without interfering with your circadian rhythm. Some find that the warmer hued glow has a soothing effect related to the message of calm and safety that would have been perceived when we lived and survived around a campfire.
The red light in Red Light Therapy (RLT) is a longwave light source used for therapeutic benefits in the mind and body. If using RLT to help regulate your circadian rhythm, it is recommended to use it a few hours before bed with the light shining behind you (such as pointing at the back of your neck instead of at your face). There are many more uses and targeted treatments for using Red Light Therapy, but we will explore those another time.
springtime survival
Conquering the Pollen Apocalypse!
In the South right now you've likely noticed the great pollen invasion. Cars are coated in yellow dust, clouds of allergens swirl through the and the simple act of stepping outside can leave you sniffling, sneezing, and reaching for tissues. But fear not, Humble Warriors! We've got some holistic strategies to help you breathe easier and reclaim your space.
Essential Oils to the Rescue! Our resident essential oil expert Katie, shares her go-to remedies for allergy relief using natural essential oils.
- Diffuse It! Add two drops each of lemon, lavender, and peppermint oil to a diffuser with water. Run it while you're in the room (or throughout the house if you have multiple diffusers) to purify the air and support your respiratory system.
- Roll It On! Create a roller blend with 10 drops each of lemon, lavender, and peppermint oil, then top it off with fractionated coconut oil. Shake before use and apply to your wrists, temples, and behind your ears for natural relief.
- Cup and Inhale! Need instant relief? Put one drop each of these three oils in your palms, rub them together, and cup them over your nose. Take a few deep breaths, then rub any leftover oil onto your chest. If you have sensitive skin, mix the oils with coconut oil first.
Extra Defenses Against Pollen & Allergens:
In addition to these essential oil tricks, here are three more ways to keep pollen from taking over your home:
- Vacuum & Dust Daily - Pollen and dust settle quickly, so regular vacuuming (especially with a HEPA filter) and dusting surfaces with a damp cloth can make a huge difference.
- Shoes Off at the Door - Keep outdoor allergens outside! Leave shoes at the entrance to prevent tracking pollen inside.
- Wash & Change After Being Outside - Pollen loves to cling to hair, skin, and clothes. A quick rinse and a change of clothes can help prevent it from spreading indoors.
By making these small adjustments and using Katie's essential oil tips, you can outsmart the pollen and breathe a little easier this season. Stay strong, stay well, and keep shining, Warriors!
Have your own pollen-fighting tricks? Share them with us! Take us on social media!
hand mapping
Handy Mindfulness Practice
Hand mapping traces one hand with the index finger of the opposite hand.
This practice can promote a heightened awareness of the nerves in our hands and fingers, and helps connect us to the present moment. Additionally, by crossing over the centerline of our body and connecting the left and right side of the body, this practice supports both sides of the brain working. Let's hear it for enhancing our neural pathways!
Ok, time to practice:
Find a comfortable seated position with your hands relaxed in your lap. Bring your gaze to your hands.
Place the index finger of the right hand at the base of the left hand well below the pinky. Begin to slowly trace the side of the hand, then the outside pinky finger, over the top of the pinky finger, down the inside of the pinky finger.
Continue to trace each finger, to the outside base of the thumb, and then across the wrist ending where you started.
Then, switch hands and repeat.
Rest the hands in the lap and simply notice any enhanced or activated nerve receptors.
Consider making this part a part of your daily mindfulness practice.
For more information about the importance of the connection between the hands and the brain, check out these resources:
Working with Your Hands Does Wonders for Your Brain
Sweet smelling summer
Essential Oils for Summer
There are so many yummy and fun ways to use essential oils for summer! WE narrowed the choices to four of our favorites: Basil, Lavender, Lemon, and Peppermint. These oils are also the most healthy during this time of year.
When using essential oils during the summer, it is important to apply your citrus oils where the sun doesn't shine. Most citrus oils have the compound, furocoumarins and can make skin more sensitive to the sun. This is a great video if you would like more information about using your essential oils in the sun: Dr. Amy Wolthoff Photosensitivity and doterra oils
Summer means lots of pool time for my family. Next time you get water in your ears, try this to relieve any discomfort...massage 2 drops of Basil around the ear and jawline (never put the oil inside the ear) and then roll Lavender on top. Repeat as necessary.
With summer comes bugs and unfortunately, sometimes bug bites. My favorite blend is equal parts lemon, lavender and peppermint, diluted with your favorite vegetable based oil.
Oils are an awesome way to naturally address so many things. It can e overwhelming to make the swap to these natural gems. Fortunately, there are some really awesome resources and support out there, including me! If you have specific questions about essential oils, email me at katie@humblewarrior.org.
Fasting Beyond Food
"Heart"-Made
There are many types and reasons for fasting ranging from diet to spirituality. The evidenced-based intermittent fasting can support cancer survivorship and may lead to weight loss. Retail fasting supports sticking to a budget and hopefully to debt reduction. Spiritual fasting is practiced to support growing in relationship with God and the resilience to avoid temptation. All that said, let's take a look at some additional types of fasting that may support enhanced wellbeing. We encourage you to explore and pick one from our list to create your own.
Remember, you should always consult with your health card expert before taking on a fast that will have physical effects including, food, water, etc. The content created here is not to replace medical advice.
5 Tips for a Successful Fast
- Pick a day of the week or length of time. Example: every Thursday for the next month, or daily for the next 40 days.
- Pick something that you want to abstain from doing.
- Practice your fast in a humble manner, (no need to post to social media or draw extra attention to yourself for it). Instead, try a small support circle or close friend to help you stay accountable.
- Do it in a safe manner. Consult a medical professional when necessary.
- Give yourself grace if you need to restart at any time, or even multiple times in the same day!
Fasting Ideas (beyond food):
- Leave your car parked. Consider walking, bicycling, or taking public transportation.
- Make your own coffee at home. Consider donating what you would have spent on take away coffee to your favorite charity (or maybe even Humble Warrior).
- Fast from worldly pressures and meditate or pray for 5 minutes a day.
- Fast from words to practice silence and listening. Did you know that silent and listen have same letters but very different meanings?
- Turn the TV off and read a book or play a game. A great starting point may be getting a public library card (they are free and have so much more than books!).
- Mix up your routine: wake up earlier, try a new movement class, or eat all of your meals outside.
- Fast from social media and keep yourself in the present moment and focus on in-person connections.
Fasting resources:
What's In Your Water Bottle?
Water Bottle Hygiene
Does your water bottle smell funky? Heard it today that some people NEVER clean their reusable water bottle. If you don't clean your bottle on a regular (hmmm, perhaps daily) basis, your bottle may harbor bacteria and mold that could make you sick.
To get rid of a funky taste or odor, REI.com, a popular outdoor outfitter, recommends the following procedure:
"Put a teaspoon of bleach and a teaspoon of baking soda in the bottle and fill it with water. Let the bottle sit overnight. Rinse out the bottle completely the next day (or run it through the dishwasher if it is dishwasher safe). Let the bottle air dry completely."
The Centers for Disease Control and Prevention recommends to look out for the following symptoms to determine if you water bottle is making you sick: "nausea and stomach upset, as well as fatigue, headaches or, if mold is present, allergy symptoms such as sneezing or nasal congestion."
So, consider cleaning your bottle regularly and when picking out a new bottle, look for one that's easy to clean. Get you (clean) drink on!
Use the links below to learn more:
Hydrotherapy
What did the sea say to the river? You can run but you cannot tide.
Water is fun! We swim in it, bathe in it, and play in it. Water is also essential to life and staying healthy. Hydrotherapy is the use of internal and external water treatments and dates back to the 1840's in the United States. Our bodies and our planet are made up mostly of water. Water covers 71% of the Earth's surface with 96% classified as salt water. Water and salt together have powerful healing properties. The ancient Greeks knew the healing powers of the sea and its salt. They used sea water 2500 years ago to heal and treat eczema, arthritis, asthma, and back pain. Hippocrates discovered that sea water helps heal wounds, prevents infections, and eases pain.
Some areas where hydrotherapy is helpful are joint pain, muscle stress, skin related issues, chronic health conditions, arthritis, fibromyalgia, and mental health. We were born in water so it makes sense that it is therapeutic for us. It can reduce pain, improve mental health, help you recover from workouts, and provide restorative and relaxation benefits.
A few ways you can enjoy hydrotherapy from the privacy of your home and at no case are: (epsom salt) tub baths, swimming pools, hot tubs, saunas, showers, and physical therapy tanks.
Cold or Warm Water Use?
It is recommended that with injuries like sprains, cold compresses help because they cause the arteries to constrict which decreases pain. Chronic back pain, however, can be treated in warm immersion because it helps muscles relax which promotes healing.
Cold Water Benefits:
Decreased pain, reduced inflammation, diminished muscle soreness, lowered body temperature, boosted immune system
Warm Water Benefits:
Decreased pain, increased blood flow, relaxed muscles, flushed toxins
What did one bottled water say to the other? Water you doing tonight?
"Water" you doing to improve your health with hydrotherapy?
Please remember it is important to consult your physician before any new workouts or they can help you determine the most suitable practice to help you.
Check out these resources for more information:
Hydrotherapy: Types of Treatments
Types and Health Benefits of Hydrotherapy
Happy feet
Reflexology for Happy Feet
The human foot is an amazing force - it captures tons of power and weight in motion. The foot has over 100 muscles, tendons, ligaments, 26 bones, 33 joints, 250,000 sweat glands, plus over 150,000 nerve endings. Quite a footprint! The amazing foot is used in a wellness practice called Foot Reflexology, which is where pressure techniques are applied to specific areas of the feet. Each point of pressure is believed to connect to specific organs in the body. This applied pressure sends calming messages directly to our Central Nervous System. This ancient practice traces back to as early as 2330 BC!
Specialists believe that this wellness practice reduces stress, promotes relaxation, and helps bring the body into balance with the mind and spirit; thereby promoting mindfulness. Relaxation is likely the biggest benefit of foot reflexology. It helps by increasing blood flow through the body, which systematically decreases stress and anxiety. Some have even experienced "happy feet."
Five Organ to Foot Connections:
1. Head and Brain
2. Small Intestines
3. Heart
4. Lungs
5. Neck
Foot Reflexology Benefits
1. Improves circulation
2. Relaxes the body
3. Promotes good sleep
4. Relieves body pain
5. Improves mood
Don't get cold feet! This practice is a beneficial compliment to any wellness program. Stay on your toes and consult your physician before implementing new wellness practices.
Check out some of these resources for more information on the practice and benefits of foot reflexology:
