Sleep, Supplements, and EMF with Arvin Khamseh
In July 2017, Arvin Khamseh and I sat down to discuss sleep.
Arvin is a biohacker based in LA that runs a coaching business and a site called HackMyBiology. He’s also a speaker and connector in the biohacker space. Here’s a link to his Facebook page.
wifi is Worse Than
What’s worse at night for optimal sleep? Blue light, wifi signals, cell signals, or Bluetooth?
In my opinion, Blue light is the top offender to cut out of your post-sunset routine. The first thing I would do is eliminate your exposure to blue light. You do this by wearing blue light blocking glasses, using blue light blocking apps like Iris or f.lux on your laptop and Nightshift or Twilight on your phone.
Arvin mentioned that green and yellow light also impact sleep. These frequencies of light appear not to stop melatonin production (which blue light does) but still harm your sleep. Blue light blocking glasses and apps will not help with green and yellow light, but these glasses by Dave Asprey’s Biohacked company will. These Truedark glasses block blue and green light.
Next is cell signals. Turn your cellphone to airplane mode when you go to sleep.
wifi is my next highest priority to eliminate. Get a Zap remote and turn off your router before bed each night and turn it back on in the morning when you wake up. Here’s a video explaining exactly how I use this.
Bluetooth has the least range and is the least powerful, so less concerning than other EMF signals. I still ensure mine is always turned off on my phone and laptop unless I really need to use it.
No Glasses in the Morning
My number 1 hack for optimal sleep and health for that point is to get outside in the morning as close to dawn as possible. Take off your glasses and sunglasses and contacts. Get barefoot and get sunlight in your eyes and on as much of your skin as possible. I get out and do Qigong for 15 minutes before I make up my coffee.
Morning sunlight helps your body make melatonin which can be used later in the night to help you sleep. Morning sunlight also prepares your body for UV light later in the day and can help you get a better tan.
How Much Light is Too Much
If you are exposed to light without your blue (and possibly green) light blocking glasses (gasp), now what?
How much light is too much to be exposed to at night?
Even 5 lux of light at night is enough to disturb sleep.
Here’s a video describing the lux of the moon and if it disturbs sleep.
You can see below that even a nightlight can affect sleep. Think about that if you have kids. Here’s an article describing this.
|120,000 lux||Brightest sunlight|
|110,000 lux||Bright sunlight|
|20,000 lux||Shade illuminated by entire clear blue sky, midday|
|1,000 – 2,000 lux||Typical overcast day, midday|
|<200 lux||Extreme of darkest storm clouds, midday|
|400 lux320-500 lux||Sunrise or sunset on a clear day (ambient illumination).Indoor Lighting|
|40 lux||Fully overcast, sunset/sunrise|
|<1 lux<1 lux||Extreme of darkest storm clouds, sunset/riseMoonlight|
Comparison of Blue Light Blocking From Iris vs f.lux
Switch to Incandescent or Halogens
Take out those money saving LEDs you just installed.
I removed all my LEDs and put the incandescent and halogens back in. These may use a little more energy, but have almost no blue light. They also contain infrared light, which can be healing.
This article from Dr. Mercola describes why you want to do this. Short story is that LED lights should have a warning statement on them that they may cause cancer and other biological harm.
These Glasses Have Been Clinically Trialed to Filter Out Blue Light, who does the trials
Magnesium Can Help With Sleep
5-htp at Night Can Help With Sleep
If I can’t sleep because I’m tossing and turning, or if I am stressed and know I won’t fall asleep quickly, I will take 100mg of 5-HTP. Within 30 minutes I’ll be asleep.
The hack for this, to use less 5-HTP and have it be more bioavailable and more easily cross the blood brain barrier is to dissolve it in water with a teaspoon of collagen protein. Let this sit for 30 minutes before drinking.
You can also use this same hack and put it into a water bottle. Take this with you to kill anxiety before a speech or other stressful or anxiety producing event.
Phosphatidylserine Reduces Cortisol
500-1000mg of phosphatidylserine can reduce cortisol in the body and help you relax. Some people pop one of these instead of heading to the liquor cabinet aftr a stressful day at work.
Melatonin is the hormone that can help you sleep and give you the benefits of sleep. So why not supplement with melatonin?
First of all, most melatnin pills are WAYYYY too high in melatonin. 3mg is the smallest dose I could find. I have seen 5mg and 10mg. All these are super high doses of melatonin and I wouldn’t take such a high dose. I think your own body will downregulate your own production and then you are in trouble for a long time as you try to fix it.
0.3mg is the clinically significant dose of melatonin. Arvin mentioned it is hard to find this dose because that dose is patented and you must pay a fee if you want to use that dose. Do what you can to find melatonin that’s at 0.3mg. Use it only when absolutely needed and not on a daily basis.
Lights out after dark. Don your blublocking glasses. Read a book and head to bed.