On Blue Light and Good Sleep

Science tells us getting consistent good sleep is one the most important things you can do for your whole health.

Research also shows that the blue light emitted from the devices we use constantly can disrupt our sleep significantly.

Blue light is a wavelength of light that’s also emitted from the sun. It’s a wavelength that helps with alertness. When we expose ourselves to this type of light at night, we can disrupt our body’s natural circadian rhythms and put ourselves at risk for a host of negative issues. 

For example, exposing ourselves to high energy blue light before bed disrupts melatonin production. Melatonin is a hormone made in our brain and is in charge of healthy sleep-wake cycles. When cyclic melatonin secretion is disrupted, it can lead to a lot of specific metabolic derangements in the body which can increase your chances for issues like weight gain, heart disease, type 2 diabetes, cancer, sleep disorders, and mental health issues (including depression and anxiety).

So do yourself a favor and get off your screens at least an hour before bedtime.

I know it’s difficult, but your body, mind, and spirit will thank you!

Resources:

https://neurosciencenews.com/sleep-quality-life-22798/

https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1281571/full

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.943108/full

https://www.brainfacts.org/thinking-sensing-and-behaving/sleep/2023/how-blue-light-affects-our-ability-to-sleep-112723

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Let's Start Again Here!

After a long hiatus, it’s almost time to begin the process of writing again.

But before I begin laying out words, here’s a podcast interview that may be of interest to you.

Happy listening and see you soon!

LET’S TALK ABOUT GRATITUDE

As I shared recently shared in my Instagram stories this past week, I’ve been keeping a gratitude journal for 21 days (a challenge to myself). The 21 days are up and I’ll be continuing this nightly ritual. 

Why? 

1. I knew intellectually that opening my mind to seeing the abundance in my life would help to lessen the “scarcity mindset,” which I am certain many of us possess. However, actually regularly doing this practice myself, I now know a true shift in my perspective is occurring. There’s a softening that I feel - in my mind, in my body, and in my spirit.

   2. It’s made me a happier person. Yes - not kidding - 21 days and I’m seeing things with less bitterness, and fear, and concern. This is NOT to say what’s happening right now on the planet (#climatecrisis) and the injustices and atrocities occurring in our country aren’t on the forefront of my mind. I can both be happy - my “spirit well” can be full so to speak - and fiercely work on what matters. I think it’s actually making me fiercer and have more clarity to act.

   3. It’s bred a whole new practice of following and logging my “generosities” each day. I’m tipping more robustly, giving money to the strangers who seem to need it, and overall finding ways to give more generously.

Do note this is not a bunch of fluff either. Science has shown gratitude rewires your brain in a positive way through neuroplasticity. For example, research has shown gratitude stimulates the hypothalamus (a key part of the brain that regulates stress) and the ventral tegmental area (part of our “reward circuitry”). It also can help to rebalance your limbic system. 

What are some other ways to cultivate gratitude other than keeping a gratitude journal? Write (and send if you can!) a thank you note; count your blessings; mentally thank someone who did something nice for you; meditate.

Tell me, how do you practice gratitude? And generosity? How do you feel it affects you as a human and on a larger scale? Would absolutely love to hear your thoughts!! 💚

YOU CAME OUT OF THIS WORLD

ALAN WATTS ONCE SAID:

“You didn't come into this world. You came out of it, like a wave from the ocean. You are not a stranger here.”

Since moving homes and going away to Hawai’i, and also in part thanks to the brilliant reminder from Jenny Odell’s book How to Do Nothing, I’ve been rekindling my practice of intentionally observing all things natural surrounding me. I haven’t had a working TV in months (since our second flood in July) and not having one helps with this practice (forced digital detox! Ha!). Though my head is packed with podcasts, there’s something truly freeing about not filling my mind with visual narratives and clutter in the evenings.

I feel like I have made more time to observe the birds and bees and clouds and trees outside my home office, while waking my dog, while re-potting plants, while commuting. I even spotted a couple Northern flickers the other day (here is a little more on attracting them to your yard if you’re interested)! All of this in a very urban part of Brooklyn!

What do you see when you start really looking? How do you feel when you remember you’re OF this Earth rather than just on it?

Hope you have a wonderful weekend! 💚

First 3 pics from the Big Island in Hawai’i - one of the most magical places I’ve ever had the opportunity of visiting. (That gorgeous (completely unfiltered) beach is a 49,000 year old volcanic tuft ring) 🌈

PODCAST INTERVIEW: THE POWER OF THE MIND-BODY CONNECTION

Check it out here.

TEACHING THE NEUROSCIENCE OF MEDITATION!

What a joy it’s been to start teaching the neuroscience of meditation for Nalanda Institute’s Meditation Teacher Training at Pure Yoga West. My two other co-instructors Megan Mook and Scott Tusa are truly AMAZING meditation teachers! Looking forward to an awesome next 10 weeks! More to come soon! ♡

THE YEAR OF YES: MUSINGS - INTENDED ACTION

On this AUTUMNAL EQUINOX - I looked in the mirror and noticed a furrowed brow. On this day when day/night, light/dark are in relative balance, I have been pondering the deep IMBALANCES of our current state of affairs in the U.S. & our planet as a whole.

My meditation & contemplative practice keep reminding me that intention is the seed of our actions. When we begin noticing our presence (read: how we are showing up) in the present moment, we then have choice - we can DECIDE how to act RATHER THAN REACTING to the external circumstance at hand.

In this way, what we think can lead to chosen, intended action. Each action, large or small, is powerful. The ripples created by each one of us can change the sea. May I ask, how are you showing up in your own life in this very moment? 

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

THE YEAR OF YES, EP. 24: YES TO MORE LOVE

You may roll your eyes and want to dismiss this as a platitude, but hear me out if you can. I am not talking about the sappy stuff of Disney films and I’m not talking about the hyper-sexualized conception of love by the Western world and media.

I am talking about the “affectionate concern for the well-being of others,” that is built on the foundation of empathic, compassionate care. Empathy is the core of true connection, with other humans including your love interest, animals, and the earth.

If practiced and cultivated, this type of love can help alleviate the suffering of human existence that we all tend toward - depression, anxiety, hopelessness, existential dis-ease. Its basis is in kindness and generosity, and science shows it can even help to make your coupled partnerships last. 

It’s important to remember, empathy and sympathy aren’t synonymous. Sympathy is feeling for someone, while empathy is a process that involves feeling with them.

Empathic love makes you feel calm, connected, and translates into warm and affectionate behavior. This means, physiologically, your adrenal (stress response) system isn’t in overdrive - in fact - empathic behavior helps to move your body processes into a relaxed place, where good “rest and digest” hormones take over.

Empathic love builds bridges. It leads to pro-social choices - ones that lead to not only benefitting yourself, but benefitting others involved as well. And though all of this may sound woo-woo or soft, I can assure you it won’t make you weak; you can still be a WARRIOR - a warrior who fights honestly, and wins fairly. 

So, how to practice empathic love? Loving-kindness (metta) meditation practice is a great place to start. When I’m having a bad day or having a depressive or anxiety-filled spell, I direct to one person after the next the following statements silently in my head:

“May you be happy, may you be healthy, may you be peaceful, may you live with ease.”

I may do it while walking on the street, on the train, driving in traffic, at work, or in the slowww line for groceries. Try it - it’s incredibly powerful - you'll notice how your stress starts to dissipate, your mood starts to shift and a sense of greater connection starts to grow. One that reminds you, “we’re all in this crazy, beautiful world together.” 🌎

Dr. Shah's Metta (Loving-Kindness) Cards

THE YEAR OF YES: NEW MOON CONTEMPLATION (POSTED A DAY LATE!)

“Flying starts from the ground. The more grounded you are, the higher you fly.” - J.R. Rim

On this new moon day (8/11), let’s all begin the process of learning to fly, and one day to gracefully soar, by starting from the ground, using tools like mindfulness and lovingkindness meditation.

Working from within, from your inside ↠ and not seeking without ↠ you can discover that your wings are nestled right there with you, just waiting to stretch out, take up some space and work magic for you. Flying is easier than you think. Get quiet and start to listen!

With love and blessings. <3