For some reason, they look blue, whereas glass that blocks blue would look yellow-orange. Like these ones, that block almost all blue (probably going a bit too far).

Yeah any D3 would be fine, it might be better if it's already immersed in oil though (drops in oil, or gelcaps). That's true of any fat soluble though.

Anxiety begone = Taurine, Inositol, Theanine, and also potentially even aniracetam halps... actually ZMA would help too (magnesium at least, and zinc for depression). For your budget is that including ZMA/Vit D and all that crap? I'm going to pretend like it isn't... lulz

I know you are worried about high cortisol, and I recently just developed a science-boner for Phosphatidylserine again, but it's expensive... I'm gonna add it to my stack and see if it helps with gains, wanna also be a guinea pig for it?

Supps to buy:

Beta-Alanine 500g $22 (1.4g/day)

Creatine 1000g $13 (2.8g/day, I know it's "low dosing it" but it should be more than enough if you're eating the meats)

Inositol 400g $20

Theanine 40g $14

Choline Citrate 500g $13

ALCAR 500g $15

MSM 500g $11 (this is because you're an achy old man, lulz)

Taurine 1000g $14

Expensive but awesome (especially for cortisol and potentially for sleep too, also helps with exercise/fatigue and might be an ergogenic):

Phosphatidylserine 50g $28

Total cost: $150... If you want to crush the shit out of your anxiety you can buy 1000g instead of 400g of Inositol and your total cost runs to $170, but I don't think it'll be necessary... unless your anxiety is getting really bad. But on the other hand it might halp with your gainz too (I have a currently unsubstantiated theory that Inositol is good pre-workout because of it's serotonin regulating actions, and it's also synergistic with choline).

-------------

Mixing instructions:

Pre-workout (15-45 minutes before):
All the Beta-Alanine, Creatine, Choline, ALCAR, MSM, half the Phosphatidylserine (25g), half the Theanine (20g), half the Taurine (500g)... If you buy the 1000g of Inositol also use half the Inositol here too (500g)
Total = 3545g, or about 10g/day (4045g with Inositol or about 11g/day)

Taurine + Beta-Alanine together actually helps prevent the Beta-Alanine tingles you don't like so much too. They are absorbed at the same site, but co-administration doesn't prevent Beta-Alanine absorption... so I think it might act to slow it's absorption to manageable levels, sorta like fiber for protein (stopping protein farts)

Pre-sleep (30-60 minutes before):
Half the Taurine, half the PS (25g), half the theanine (20g), all the Inositol (or 500g if you buy 1000g)
Total: 945g/day or 2.5g/half a teaspoon (1045g/day with more Inositol, or 2.85g/day)

To mix the supps: Get a big container, throw everything in, and shake the ever loving shit out of it. I'd suggest you shake the container every single time you add in a new supp to the batch. Maybe also throw it in a blender or something for an even distribution before hand. Also shake the ever loving shit out of it every time you want to take a scoop of it too. It'll be a nice pre-workout warm up, lol. If you want to run the batch through a strainer that also wouldn't be a bad idea by any means.

Oh also I'd like to add all these supps mixed together don't actually taste that awful. Slightly fishy/vinegary smell, but can't tell too much in water... a little bit sour

------------

Vit D $10 (you already know this, but 4000IU/d on days you don't get sunlight, 2000IU/d during the summer). Take dat shit earlier in the morning. Also silvy's coupon code for dat commission OFU651. It works out to $8 shipped or something like that if you use it. But I'd also recommend buying it for the rest of the family and scaling dosages based on body weight (30-50IU/kg is completely safe year round, and kids actually need a decent amount because their skeletons are still developing and all that)

ZMA*4 $40 (take 2/day, one during breakfast, one pre-bed)... although if you're cheap you could just take 1/day and that'd also be perfectly legit. I'd have 2/day personally if you're eating lots of dairy (need more mag) and grainz (need more zinc). So $20 or $40, but 1/day is perfectly fine.

Just buy the damn glasses $8, you can also get a pair for your wife and the little guy so you won't be the only weirdo in the house. It's also a one time expense, so it's not substantial. Wear them at least hour or so before bed and leave them next to your bed for whenever you need to get up during the night to pee or whatever (but you won't with the sleep stack, it'll knock you the fuck out).

Proper melatonin regulation = say goodbye to dat breast cancer and various other illnesses associated with shift work sleep disorder. Everyone has a mild case even if they work days because of screwed up light schedules. Also don't forget to turn the lights on in your room first thing in the morning and open your blinds. Also dat flux.

----------------------------

Oh, if you wanna add something pre-workout (I don't know if it would stop the gainz at all but it'd definitely be great for fat loss) and a very mild stimulant that's probably fairly healthy but tastes like plastic on it's own (but smells great!); then buy some of this guy for $10 and throw it all into your pre-workout. It'd also help you tell whether or not the powder is evenly, and it's right around the standard dosage (137mg instead of 100mg, but whatevs). I'd actually serious recommend adding this because you're trying to cut.

--------------

Before you ask, yes I did spend like half an hour writing this, totes worth it. Every time I do a kb swing I think of you, and every time I almost break my arm foolishly attempting 1 armed barbell snatches I think of svunt... It's like me and you with Vitamin D. Good luck, you beautiful man =D

----------------

Edit: To everyone else reading this, if there are things you would like to add/change because you can afford it.

Here is what I would recommend:

Switch the 500g of Choline Citrate to 150g of Alpha-GPC (or buy in bulk for 3 years) ($65 or $140 for 3 years)

Switch the 500g ALCAR to 200g LCLT and 300g GPLC $26 and $50)

Add in Citrulline to the preworkout, 2250g ($135)

You can also easily add another 1000g of Creatine and 500g of Beta-Alanine as well.

But all those changes adds a huge amount of cost to the supps. If I'd had to order the cost:effectiveness ratio of the additions I'd say Creatine>Beta-Alanine>Alpha-GPC>Carnitines>Citrulline

You can get orange glasses that block out blue light for $8 on Amazon. They look goofy, but they'll do the job that f.lux does.

Let me start by saying I understand the struggle to sleep. I spent 13 years on sleeping pills and have finally been fully of for 1 year now. You should strongly consider something other than benadryl. Regular anticholinergics use has a very strong link to dementia later in life. Consider some of these:

• chamomile tea (literally buy dried organic chamomile flowers and steep 4 tbsp for 4 or 5 mins then strain-it works amazingly)
  
  
• blue light blocking glasses for 2 hours before bed (seriously they work)
  
  
• a 4 week DSIP cycle to regulate your sleep cycle
  
  
• CBD
  
  
• exercise during the day, preferably in the morning
  
  
• no caffeine after 11 am
  
  Massive study of almost 60,000 people demonstrsting the strong link: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2736353

Ah, something I'm unfortunately an expert at! Skip to point 3 if you just want to read about the light, I'm pasting in something I wrote on a different thread. I have suffered from really dramatic SAD for years (Minnesota) and have finally got a handle on it.

For me, it revolves around 3 categories: Exercise, Vitamin D, and Light. Especially blue light. Also, I didn't realize until I started really digging into it how poorly researched SAD is. . .

1. Exercise: The "easiest" one. Getting your heart rate up once a day appears to be very effective in combating depression generally, and seasonal depression specifically. Being a ginormous nerd, I bought a smart trainer to strap my bike into, and cycle fast for 30 minutes every morning through virtual lava fields in Zwift. https://zwift.com/ It definitely seems to help, and I'm no longer 'foggy' in the morning, but I'm still having issues fitting it into my schedule. . . it probably takes 45 minutes more in the morning, total, to fit this in. . .
   
   
   
   
2. Vitamin D: My entire family is known to be chronically deficient in Vitamin D, so I supplemented with the suggested dose of 2,000 IU a day for the last year. While getting a blood-test for an unrelated reason, I asked if the doctor could also check my Vitamin D levels, and they were hysterically low, ~14 nmol/L. Normal levels are around 85, and anything below 30 is deficient. With this new knowledge I started dosing with 25,000 iu a day, and noticed an immediate improvement in my mood. I've considered really cranking this up as there seems to be no documented negatives from too much vitamin D (if you drink adequate water, at least) but 25K seems to be working for me.
   
   
   
3. Light: The tricky one. . .
   

• I had a standard "10,000 Lux!" light box that was a hand-me-down from someone who hadn't found it effective. . . I didn't find it effective either. Some research showed that these were only rated at 10,000 lux when you were 8 inches from the light and looking at it. That's not going to happen. This model made no difference at all.
  
  
• Looking around for a DIY solution with many more lumens, I ran across this blog: https://meaningness.com/metablog/sad-light-lumens and https://meaningness.com/metablog/sad-light-led-lux This seemed like a good way to go: find the maximum lumens per dollar possible and spend what I could justify. Out came the spreadsheet, and at 183 lumens per dollar, this LED floodlight won the prize: https://www.amazon.com/gp/product/B01KFVFQFW. I was thinking of getting 2 or 3, but I've only gotten one so far as a trial. It is SO BRIGHT. I'm intending to mount this over my bike trainer to get a blast of light while exercising. . .
  
  
• Blue light is king, apparently. . . a fairly narrow band of blue (Lower than 540nm) controls the circadian rhythm. In an effort to get enough of the blue wavelength, I tried having a very bright white light at my desk at work. This was ridiculously over-bright, led to a lot of eye-strain, and seemed to have only nominal effectiveness. To try to deal with the 'blue issue' I was going to do two things:
  Wear blue-blocking glasses every night starting 90 minutes before bed. Richard actually got me turned on to these, and they seem to work really well: https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90
  Wire up some LED's in the specific blue wavelength to use at my desk at work. However, I happened to find an (overly expensive) ready to go solution to this from Phillips: https://www.amazon.com/gp/product/B00M3SGCUE This sits on my desk just below my monitor and beams JUST blue light into my face, within my field of vision. I can comfortably have this on for several hours in the morning, and it seems to make a huge difference. I think.
  The light and the glasses seem to agree, as wearing the glasses makes the light very nearly disappear. . .
  
  TL;DR: Use a LOT of blue light in the morning, block blue light late at night.

No way, sorry.

Beetling suggested:
>You can get orange glasses that block out blue light for $8 on Amazon They look goofy, but they'll do the job that f.lux does.

Twlight, f.lux, etc. are steps in the right direction for circadian rhythms, but are relatively useless in my opinion if all other sources of artificial blue/white light aren't filtered out as well, such as lamps. The only way to really block out all artificial blue light is to wear blue light blocking glasses at night.

One thing I find helpful is to wear a pair of Uvex SCT-Orange safety glasses. Those are what dentists use to protect themselves from the blue and ultraviolet light in their filling cure tools. There are lots of far more expensive products that are intended to do the same thing, but these safety glasses do a better job and are cheap as dirt.

Blue light is how your body determines whether it is day or night. Electronic screens like a laptop or phone emit a LOT of blue light due to the way they are color balanced. Wearing those an hour before bed helps me relax, because my brain has time to realize that no blue light = time to sleep. There is a program you can install on your computer called f.lux which tints you screen to accomplish the same thing.

Of course, being ADHD I am very very inconsistent in using these tools myself hah.... But at least I have them available!!

Light therapy has definitely helped me. I had SAD cycles as far back as middle school, but didn't know what was going on until halfway through college. Thankfully a therapist noticed the pattern and suggested a light box. I use it year round now, and turn it on as soon as my alarm goes off in the morning.

I'd also highly suggest policing your blue light exposure in the evening. That's the other side of the coin that people often ignore. We're exposed to so much artificial blue light from screens. The blue light tricks our brain into thinking it's daylight and screws up our production of melatonin and thus our sleep cycle. Your sleep cycle absolutely affects your physical and mental health. I use glasses like this at night when I'm watching TV or using my phone. I feel like limiting my light exposure has helped as much or more than the light box. The two approaches certainly support each other.

I have one routine which I call the Hard Reset Protocol. It's pretty hard to maintain long term, but I can do it for 1-2 weeks and lock down my circadian rhythm for several weeks at a time.

• melatonin (1 mg sublingual ) around 9pm
  
• orange goggles after 6pm, no exceptions
  
• no electronic devices after 10pm, no exceptions
  
• bed at midnight, alarm at 8, even weekends
  
• Eat close to the same time and pattern every day
  
• no caffeine after 3pm
  
• daylight lights (200 watts CFL, 6500K) come on at 7am (this always is functioning)
  
• Modafinil in the morning (50-100 mg)
  
• lithium (300 mg) in the evening (not for the inexperienced)
  
  Between the melatonin and the orange goggles, I feel tranquilized by 11 and by midnight am out like a light. I tend to wake up 5 minutes before alarm, that means it's working.
  
  Also, going camping at the start really helps kick things off.
  
  As some have pointed out, this protocol is pretty brutal. Especially with the lithium, that is definitely "check with your doctor", or I solemnly swear I am up to no good"-level biohacking territory. It still works if you only get some of the elements, but there is a Voltron-like greater-than-sum-of-parts synergy effect when you get everything together. I would actually say lithium is the least important one, but for some people's biochemistries, it could be the lynchpin.
  
  But if you can follow the Hard Reset Protocol for a full two weeks and your circadian rhythm is still all over the place, you need to see a neurologist or something, because you may have a problem with your photosensitive ganglion. Essentially, this protocol grabs every Zeitgeber by the balls and says "You're coming with me".
  

Wow no comments....

EDIT: Serious question: name everything you can remember eating this week, because maybe you're not eating enough because this is worrying you, I'm just trying to get all possibilities out there.

1 GO OUTSIDE for at least 30 minutes. Preferably in the EARLY morning, 7-8 A.M.

2 Drink a ton of water (at least 3 - 4 full glasses)

3 buy some red light bulbs and for you - do NOT get the 25 watt variety, since you're having so much trouble sleeping, I'll recommend the 15w varient to you, here

sleep saving red incandescent bulbs

4 download f.lux download ASAP Use the Darkroom mode.

5 Also IN ADDITION to f.lux, use UVEX "glasses" they are plastic and they filter out so much blue / green light (but not all green light) that even a CANDLE looks more yellow!

UVEX orange plastic wear
Just ordered these the other day, and I love them. They fit much better than the all orange version w/o the black frame.

Let me know if ANY of this helps, so that I know and also so you are aware of it and can tell others that may have the same sleep problem.

The "don't go to sleep for a night and go to bed early the next day" advice won't work for you if you have Delayed Phase Sleep Syndrome.

The only solution that worked for me (and my situation was almost desperate) was changing my eating patterns (particularly the timing) and avoiding blue light spectrum after sunset. Your body should associate light + socializing + food with the time of the day you should be awake. If you stay in front of your computer at night watching videos and eating the brain and body think it's daytime and your schedule will get really messed up.

1. The blue light spectrum blocks the realease of melatonin and interferes with your sleep patterns. Buy blueblock glasses (http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=sr_1_1?ie=UTF8&qid=1458086898&sr=8-1&keywords=blue+blocker+glasses)
   and wear them after sunset if you are at home (it is very important to avoid watching computer and mobile screens in the evenings before bedtime...I do it anyways but ALWAYS wear the glasses). Upon waking up, go for ten minutes under the sun, or get the room very bright (you can buy a blue light spectrum device such as http://www.amazon.com/Philips-GoLITE-BLU-Energy-Light/dp/B00M3SGCUE/ref=sr_1_10_a_it?ie=UTF8&qid=1458086966&sr=8-10&keywords=blue+light).
   
   
2. If you need a miracle: Do a 16 hour fast before your intended awaking time to reset your circadian rythm. Then eat immediately upon waking up. (This guy explains it better than me: https://www.reddit.com/r/sleep/comments/1pzoic/intense_fatigue_during_daytime_unrestful_sleep/)
   
   In theory one day should be enough. One day didn't work for me, but I have severe Delayed Phase Sleep Syndrome, my situation was desperate, and nothing worked...this literally changed my life. I did it for several days. Usually nowadays I don't eat after 18:30pm. if I'm at home. and I eat as soon as I'm awake
   
   
   Apologies for my English. If this helped you, please help me improve my English by correcting my mistakes.
   
   

Or, you know, spend 10 bucks, and look like a retard.

This is an $8 ($13 shipped w/o Super Saver) version of what they're advertising. It actually works really well if you have trouble with falling asleep after looking at screens or if you have issues with eyestrain. The concept is actually pretty solid but those are obviously overpriced.

https://www.amazon.com/gp/aw/d/B000USRG90/ref=mp_s_a_1_1?ie=UTF8&qid=1481385838&sr=8-1&pi=SY200_QL40&keywords=blue+light+blocking+glasses&dpPl=1&dpID=411Ll%2BAifkL&ref=plSrch

I HIGHLY HIGHLY HIGHLY HIGHLY HIGHLY recommend you consider buying blue-blocking glasses. I got mine about two weeks ago, and they seem to be quite the help so far. People on Amazon also talk very positively about them.

This is the pair I bought: https://www.amazon.com/gp/product/B000USRG90/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Edit: And put them on at night. I put mine on about two hours before my bedtime.

Yes, sleep hygiene is very underrated (to the point that most people probably haven't even heard of such term). I'll add a few more good tips:

• limit exposure to blue light a few hours before going to bed, it disrupts melatonin. This one helped me the most. A lot of people know about F.lux and similar software, but I highly recommend taking it a step further and getting blue light-blocking glasses. I used these ones, they work much better than some of the more expensive options. And you can even wear your regular glasses on top. There's also an option with installing lightbulbs with a warmer colour temperature.
  
  
• try to get enough daylight exposure during the day. Take a walk or exercise outside. It can get tricky during winter, in that case blue light lamps could help, they imitate natural daylight exposure, and are considered an effective treatment for seasonal affective disorder but can be helpful for those who don't have it too but suffer from insomnia or lack of energy due to not getting enough sun exposure. Vitamin D deficiency is also related to sleep issues.
  
  
• I haven't personally tried this myself, but there's a lot of anecdotal evidence from people who use daylight-stimulating alarm clocks, saying it makes them wake up easier and have more energy in the day. For someone who hates being shocked out of bed with a loud alarm but would prefer waking up gently and in accordance to their sleep cycle, this could be a good option.
  
  
• Diet as a whole matters too. Actually going to bed hungry can make it harder to fall asleep, so maybe it's best to experiment with what works for you. Certain vitamin and mineral deficiencies, like magnesium, are associated with sleep disorders, so it's a good idea to eat a healthy and nutritious diet.
  
  
• try to have a before-bed ritual. Doesn't necessarily have to be reading a book, just try to unwind and give your body and mind time to adjust between the "awake" part of the day and "night" part of the day. I light some candles, burn essential oils (something sweet, not invigorating, that would have the opposite effect), turn off the light, brew myself a herbal tea and read in bed while giving myself a foot bath. Doesn't have to take long, you could make it 2 hours or only 20 minutes, but it would sort of signal to your mind that it's time to sleep soon.
  
  I used to have utterly fucked up sleeping patterns for years and finally managed to make myself a healthy sleeper, all of those helped me immensely.
  
  I also have one theory that I've never seen explained this way anywhere, but it makes perfect sense for me: most people would agree that if you wake up too late in the morning, you wouldn't be able to fall asleep easily if you went to bed very early that day, you simply wouldn't feel tired yet. However, I noticed that if I'm used to that sort of pattern, even waking up early one morning still doesn't make it easier to fall asleep that day, even though I'm supposed to feel more tired. It's not exactly a new theory, it's all about circadian rhythm, but my view is, the internal clock in our bodies expects the day (the "awake" part of our day) last a certain amount of time, and it gets so used to that amount of time that even being more tired can't instantly change it. I just don't feel like the day is over yet, it doesn't really register as "night" for me yet. I figured out that for me, the "awake" part of the day has to last 15-16 hours (I need a bit less sleep in summer). So even if I don't go to bed at the same time, I try to make my "day" the same length. For example, if I get up at 7am, I'll go to bed around 11, and then get up at 7 again, which would give me 8 hours of sleep that I need and fit neatly into 24 hours so that I can have the same schedule every day. Or I can push it around accordingly as I see fit or as needed. I could wake up at 9am and then would go to bed at 12am, maybe it would take me longer to fall asleep and next morning I would wake up before 9, but it would still be similar enough.

Uvex S1933X Skyper Safety Eyewear, Black Frame, SCT-Orange UV Extreme Anti-Fog Lens

They are super awesome, truly improving my sleep.

https://www.amazon.com/dp/B000USRG90/

A tl;dr of this and other articles I looked at says blue light disrupts your circadian sleep cycles by suppressing melatonin release during sleep. Any light will really, but the melatonin suppression is increased by green light, and even more so from blue light (because colder colors have shorter wavelengths). If you look at any color chart, red is the polar opposite to blue, so to combat this, researchers suggest using red, or warmer, lighting at night. Another option is to use amber-tinted glasses, specifically for blocking blue light.
Also, f.lux is a program that you can download which will automatically adjust the blue light levels of your computer depending on time of day.

They're not that expensive, though.

Rule of thumb, if you go to a retail store, they're gonna be WAY more expensive.

Sure, these are the ones I'm using
https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90

Flux is a good. If you go into the registry settings you can get your screen down below 1200K.

Best bet is to use blue blocking glasses. https://www.amazon.ca/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90

Even better, blue/green blockers. https://www.amazon.ca/DEWALT-DW0714-Laser-Enhancement-Glasses/dp/B00093DJ4M

Uvex Skyper Blue Light Blocking Computer Glasses with SCT-Orange Lens https://www.amazon.com/dp/B000USRG90/ref=cm_sw_r_cp_apa_M5jIybS98Y61P

Dirt cheap, blocks pretty much all blue light. I can't even tell blue led indicator lights on electronics are on when I'm wearing them. They're mega sexy looking, though.

If you can't stop these activities altogether, you can get flux and/or blue-blocking glasses to cut down on the blue light from screens which inhibits melatonin. These work very well, although not perfectly. It's also why I'm a strong opponent of tablets for book-reading - get a kindle/nook.

I did that too- the flux program? These are just orange glasses (like workman's glasses, I got them for $9 on Amazon) that block ALL of the blue light that inhibits melatonin production. If you read the Amazon reviews, a lot of people have success with them when nothing else worked (including pharmaceuticals!).

There are actually plenty of pairs that fit over glasses. :)

(I own the last safety glasses style pair linked there and they fit perfectly fine over my reading glasses.)

If you cannot remove lights or stop staring at screens, I highly recommend these glasses - http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/

They help me fall asleep on time everyday.

Before you try any medical interventions, buy a pair of these glasses and start putting them on 3-4 hours before you want to go to bed.

There is a fair amount of evidence that DSPS is related to exposure to artificial, blue light in the evening (i.e. from lights, computer screens, TVs, etc.) which impacts melatonin production and other hormones and cycles related to sleep and wakefulness. Those glasses are orange and block out most blue light. In fact, if you're wearing them and hold a blue pen and a black pen side by side, you can't tell the difference.

I've been using them for a little while now and have noticed a huge difference, both in my ability to fall asleep before midnight without any sleeping pills, and in my ability to wake up at a reasonable time in the morning without being super groggy.

I highly recommend Tranquil Sleep. I work 3rd shift and have been using these for the last month or so. Also use blue blocker glasses to watch TV for an hour or so before hitting the sack. Combined, these are awesome. I rarely have a problem sleeping since I started using them.

Agreeing with others that it does have blue light. Here's a great guide

https://fluxometer.com/rainbow/#!id=Kindle%20Paperwhite/Kindle%20Paperwhite

The key things to look at is the Melanopic lux, getting that below 5 in the few hours before bed is the goal. Also the spectrum between about 420 and 540, shown on that page as a transparent curve in the background.

The kindle paperwhite is at 12, vs iphone/android phones at about 50. At half power (light level 13) the kindle is down at 2, which is pretty good.

You can also use blue light filter glasses. They should look orange, any that are clear will not work at all. Yes, the advertising is lying.

I like these
https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/

Which are also great for looking at your phone, or going to the bathroom.

It's a great site, it'll answer most of your blue light questions with every variation of device you can think of.

I am not actively treating lyme currently. I have done longterm antibiotics and haven't seen good results. Due to concerns about longterm abx and gut flora issues, I have decided to treat mold issues and detox first and then come back around to eliminating lyme. I am currently not on any pharmaceuticals.


Mold/ Mycotoxin Binders: I am on activated charcoal (Bulletproof activated charcoal) to help bind and excrete mycotoxins. I couldn't tolerate Cholestyramine (Compounded without aspartame), it made me very ill. I also cycle chlorella. I go slowly because personally, when I take binders, I feel very sick and get very weird mentally, especially in regards to anxiety.
I also couldn't tolerate welchol, which made me suicidal but after going off it I felt fine.


Other considerations:

-Moved out of a water damaged building

• Threw out belongings that I believed to be contaminated. (Many items that were thrown out had did not have visible mold.)
  
  
  Supplements:
  
• Liposomal Glutathione (I take the brand "readisorb")
  
• Vitamin D3 + K2 (10,000iu daily)
  
• Creatine (5g daily)
  
• N-Acetyl-Cysteine
  
• Magnesium Glycinate
  
• Phosphatidylserine (200mg a day)
  
• Fishoil (Nordic Naturals up to 4grams a day of EPA/DHA)
  
• Probiotics
  
• Prebiotics
  
• Folate and b12 +other b vitamins
  
• Curcumin
  
• Minerals
  
  
  Other:
  
  -Bluelight blocking glasses at night Heres some cheap ones: (https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90)
  
  
• Infared Sauna
  
  -Clean diet, organic as much as possible, No gluten, low sugar, and I play around with dairy. Lots of grass fed beef and good veggies. (I was dairy free for a few years however when I eat it I feel fine.)
  
  -Avoidance of conventional household products. Instead: Natural detergents, soaps, toothpaste, shampoo, etc... I do use conventional aluminum containing deodorant because I have some less than ideal odor if I don't.
  
  
• I keep journals on symptoms to help alleviate anxiety and monitor progress or lack thereof.
  
  -Air oasis filter to improve indoor air quality (bedroom)
  
  -Water filter in shower, Reverse Osmosis filter to drink from. (Ideally, you'd have a whole house filter but I do not.)
  
  -Exercise as tolerated. (I can only lift sometimes, I cannot tolerate cardio.) DO NOT overdo it.
  
  
  
  Things I will try soon:
  
  -More regular sun exposure
  -epsom salt baths
  -Alka seltzer gold (Helps alleviate detox and herxheimer symptoms in some people.)
  -Actual sauna (Not infrared)
  
• Attempt to meditate successfully again (I did a few years ago)
  
• Practice mindfulness and gratitude
  
  
  For more info on mold check out:
  
  
• http://www.survivingmold.com
  (Ritchie shoemakers site, not a huge fan of his personally, I disagree with a few things he says but still worth reading and learning what he has to say.)
  
  The best article I have found: (Non-Shoemaker)
  
  https://www.hindawi.com/journals/tswj/2013/767482/
  
  
  I have summarized here but feel free to ask questions and I will go into further detail. Good luck to everyone in regaining health. Cheers.
  
  
  
  
  
  

I once spent far too long trying to color correct an image while forgetting I was wearing these,

https://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=pd_sim_468_5?ie=UTF8&dpID=31NQRL2mxuL&dpSrc=sims&preST=_AC_UL160_SR160%2C160_&refRID=7XRBXE0XG5BZ5HX2A32K

Ever try melatonin? It seems like a much more direct method than Ambien, and it's available over-the-counter (in the U.S. at least).

I can manage my "non-24" problem by

• limiting my caffeine intake (I only consume it in the mornings)
  
  
• limiting my late-night exposure to artificial blue light (try these)
  
  
• using melatonin at bedtime to advance my circadian clock

Actually there is a thing called the retinohypothalamic pathway that is activated when a specialized chemical in your retina called "Melanopsin" is degraded upon exposure to blue light. This is a chemical that activates specialized neurons that bypass the visual cortex and go straight to the hypothalamus to degenerate Melatonin (waking you up in the morning).

Solution: Wear orange tinted glasses to block blue wavelengths http://http//www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90

It sounds like your sleep is really not good. The fact that you are going to bed late at night is likely part of the problem. If you spend this time staring at a screen or in a lit room your melatonin production will be suppressed.

You can try orange glasses. Put them on a few hours before your bedtime. They block blue light, which inhibits melatonin production. If you can get your pineal gland working you will have a better natural supply of melatonin and DMT. Also try to get sunlight while the day is on. Here is a link to the glasses I use. Good luck!

http://www.amazon.com/gp/aw/d/B000USRG90/ref=mp_s_a_1_4?qid=1454249196&sr=8-4&pi=AC_SX220_SY330_QL65&keywords=safety+glasses+orange&dpPl=1&dpID=31NQRL2mxuL&ref=plSrch

Do what you can to sync yourself physically to a more normal schedule. Eat your meals consistently at regular times, for example. I've also been advised to modulate my exposure to light intensity when it gets late. One of my teachers suggested these. Blocking blue light from your eyes is supposed to activate your natural circadian rhythm into preparing you for late night rest. I've had this particular pair for a few days. Still getting used to them, and can't say for certain if they're effective or not. It may very well end up being YMMV.

the problem is that melatonin production is disrupted not just during specific sleep-time, but throughout the evening, when it would naturally get darker over time.

it's good advice to make sure that all lights are blocked while sleeping (including blinking lights from electronic devices, cable boxes, etc); however, it's kind of impractical tip to suggest that people should avoid all sources of light after sundown. flux is a good technological work-around to an unavoidable technological "problem".

edit: these glasses do a great job of blocking all blue-light from monitors, phones, TVs, etc: http://www.amazon.com/gp/product/B000USRG90/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1

Also consider using blue light blocking glasses for watching tv or any other screen based activity before bed.

Thanks! According to what you say & what I've read on amazon's forum, it shouldn't be a problem on lowest setting.

I used to wear http://www.amazon.com/gp/product/B000USRG90/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1 but they don't fit on my new glasses. I didn't know there were special lens coatings. I'll look into it. Again thanks. That asshole /u/kangthrutime kept insulting me about this, it's nice to read a normal response.

i've got some of those glasses and f.lux. works great.

window/mac: https://justgetflux.com
android: https://play.google.com/store/apps/details?id=com.urbandroid.lux
real life: https://www.amazon.com/gp/aw/d/B000USRG90/ref=pd_aw_sim_23_1?ie=UTF8&psc=1&refRID=PSWREQHHR3SWHEKJNXMX&dpPl=1&dpID=61AZ2dsYbGL

Wow, I'm amazed you guys haven't heard about the massive importance of lights on your energy level. I'd actually rate is as way more important than any kind of supplement/nootropic.

Light in the blue spectrum boosts the production of seretonin, giving you great, pure and clean energy. I often go from being grumpy, borderline depressed in the early morning to downright joyful after using my lamp for around 30 minutes.

The lamp I have is a Philips goLITE BLU. It's downright awesome. It's small, effective, easy to use (touchscreen) and portable. Some may think it's expensive, but it's actually not considering how big an impact it'll have on your life and for how many years it'll last you.

While blue light is great during the day it's harmful in the evening, since it prevents you from producing melatonin (the sleep hormone), both reducing your tiredness/ease of falling asleep and your sleep quality when you eventually do. To combat that I use glasses that filters out the whole blue spectrum, Uvex S1993X - just $8. It's much more effective than solutions like F.lux (it covers everything, not just your computer screen - and Flux can't stop all the blue light from the screen), and much easier to use too.

http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90.

Two big things for me are going to sleep / waking up at the same time every day, and reducing blue light at night. First one is self explanatory.

For the second one, it's very important and no one realizes it. Blue wavelengths of light, like from your TV, phone, and computer, WILL make you less tired at night, and keep you up hours later than you normally would.

To fix this, install Flux (https://justgetflux.com/) on the computer, and set it to the strongest setting at night. You will get used to it and even really prefer it at night. I'd also recommend blue blocker glasses: https://smile.amazon.com/Uvex-Blocking-Computer-Glasses-SCT-Orange/dp/B000USRG90/ref=sr_1_1?ie=UTF8&qid=1504802660&sr=8-1&keywords=blue+blocker+glasses

They look goofy but will help when watching TV, and even cut out blue wavelengths from regular lights. I put them on soon after sunset. I bet if you start doing those things, you'll have less trouble sleeping.

OP is asking about filters that absorb blue light.

e.g.:

https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90

Yes. I have both tried out light therapy in the morning and blue light blocking glasses in the evening. Both seem to have had quite an effect on me.
Maybe you try out the glasses first. You can get them for just a few dollars online. (e.g. [those] (http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90) )

1. Establish light cues — use blue-blocking glasses (similar to flux) in the evening and get blue (or bright white) light exposure in the morning
   
2. Iso-lateral exercises (stand on each foot bent at the knee until exhaustion or weight training on one side then the other). When people say exercise helps, it is usually this effect.
   
3. Probably the hardest but still important: when adopting a sleep schedule, follow it every day, not just every weekday. Weekends are cultural, not biological. Staying up on Friday or Saturday will mess with your sleep schedule.
   
   Other helpful anti-insomnia tips
   
   

• Keep your bedroom cool (between 67-70 degrees F)
  
• Eat a large fat/protein dominate dinner (preferably low-glycemic)

One thing that helps me when it comes to going to bed early is these orange glasses that block the kind of light from the TV and computer that can keep you awake. They look dumb as hell but they cost less than ten bucks and really help me wind down/get sleepy and fall asleep faster once I'm actually in bed if I put them on about 2 hours before I want to go to sleep

I really like this sub, but sometimes it has some strange articles on it that I don't personally believe in (everyone's entitled to an opinion), which can also turn other people off to the idea behind it. Not all good alternative health options have studies to back them up, but its good to at least try and find some science to back up the claims.

Anyways, I worked in Ophthalmology for a few years and found that reducing blue light at night is a great way to aid in better sleep (and has other positive effects). This is especially important for ages 0-20.

There is a relatively easy way to lessen the effects. Get glasses lenses that block blue light (they look kind of orange) which is the most effective (amazon has cheap options http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90). Another option which is less effective is to download an app that lowers the amount of blue light given off from screens (I think its called twilight for android, f.lux for windows, not sure about ios). This should be used about 2 or more hours before bed.

Another tip:
For eye fatigue (which is good for people on the computer all day as well as using handheld devices): the 20/20/20 method: every 20 minutes look 20 feet away for 20 seconds or blinks to let your eyes relax.

People’s experiences can obviously vary, but I was diagnosed as depressed which then switched to bipolar II after my first (and arguably only) hypomanic episode, so my experience might have some good lessons for your girlfriend.

1. Find a good doctor you trust who works with your girlfriend and isn’t afraid to (carefully) experiment with her meds cocktail to get her to the place she needs to be. Medication with bipolar is hard. It might take a good while to figure out what keeps her in a good place, but please remember that it is possible. I couldn’t even tell you the names of most of the things we tried for me post-BP diagnosis if I tried. Your girlfriend may be luckier. Also, and this is just my two cents because it was my experience, but if your girlfriend’s bipolar tends toward the depressive, as many people’s does, SSRIs should not be out of the question. Obviously I am not a doctor, but I’m bipolar and have been on both lithium and SSRIs and it didn’t make me manic. It did, however, help me manage my depression. Some doctors worry about mania with SSRIs, but not all.
   
   
2. Sleep hygiene is very important for managing bipolar. Get some blue light blocker glasses (I use these but there are less-dorky looking ones if that’s important to you) to wear for about an hour before bed. Consider a light therapy lamp for about 20 minutes in the morning to cement her circadian rhythms and potentially stave off depression. Go to bed and wake up at the same time as much as humanly possible. This is a big topic, and you can read about it plenty online. It helps a lot with preventing mania to get a solid 8 hours a night. I recommend prioritizing this.
   
   
3. On a similar note, self care is a big part of keeping yourself steady. Read a book like the power of habit or atomic habits to put in place some small, everyday things she (or you both) can do to take care of herself. This also just makes your life better in general. Meditation is hugely helpful in all aspects of life and would be my number one recommendation. Exercise is also terrific. Generally stay away from drugs or excessive drinking, if that’s a thing for her.
   
   
4. She really has to take her meds every day. For a long time I resented medication as something I HAD to take, to the point where I flat out stopped taking them at all for a while. That was a terrible idea. The better perspective is that this is something you’re lucky enough to have access to. Thank Christ I don’t live in the ‘60s when they would have just put me on Thorazine or locked me in an institution. Thank god I have access to modern MAOIs that don’t make you obese. Thank god I have pills I can take that virtually erase my manic paranoia. As far as the vast majority of bipolar people throughout human history go, you girlfriend and I are the lucky ones.
   
   
5. For me, the first year after the diagnosis was the hardest, emotionally. Being bipolar was a really, really difficult thing for me to accept. She may have an easier time, but I’m given to understand that it can entail a lot of grieving for a while. That’s normal and necessary.
   
   If you want, DM me and I’ll give you my cell number. I’m happy to talk to you or your girlfriend about it at length. She should know that my medical history looks a lot like hers and it hasn’t stopped from me from living a fulfilling, stable life.

I agree that sleep is incredibly important, and using electronics before bed isn’t exactly conducive to good sleep. I’ve been using 100% blue light blocking glasses at night for a few years, and these really help (though be careful when buying because some don’t block all, but imply they do - these look gnarly but have been tested to block 100% of blue light).

This, however, isn’t a perfect solution because the content most of us read on our electronics is stimulating. Personally I’ve had better results by donning my glasses, putting my phone in airplane mode, and reading an ebook that doing the same but keeping signal on and browsing reddit/reading articles.

Stick to it totally, no cheats, no fudging. I did this and it completely transformed my sleep. I also keep the house as dark as I can in the evening and turn off the screens at least an hour before bed. Your natural melatonin is very light sensitive, especially to blue light, so limit your light exposure as much as you can. I wear these for good measure.

Keep your wake up time the same every day (no matter what!) and don’t try to get into bed until you are really sleepy. Don’t worry about how sleep deprived you will be. If you wake up at the same time, the deprivation will actually help you sleep better in the long run.

Btw, it took me at least two weeks to start to feel normal. There was a lot of two steps forward, one step back. Keep your sleep log and you’ll see that you really are improving, even when it doesn’t feel like it. Good luck!

1. Essentially doing porn and "other things" uses a lot of dopamine similarly to doing drugs. You use a lot of dopamine while "doing it", and then your brain is filled with so much dopamine that it makes it hard to think and act normally. Do this on a weekly basis and you're programming your mind to depend on these dopamine bursts to function, and it will be hard to function when you're not "doing it." It's essentially an addiction even if doesn't feel like it and can be the cause of mental instability.
   
   This website can explain it better: yourbrainonporn.com. Also search some TED talks about this if you're feeling lazy.
   
   
2. I bought these orange glasses off of Amazon https://www.amazon.com/Uvex-Blocking-Computer-Glasses-SCT-Orange/dp/B000USRG90
   
   The reviews do a good explaining about the effects of blue light and mental state.
   
   
3. Plain yogurt, eggs, bananas, and meats are good sources of L-tyrosine.
   
   Hope you feel better :)
   
   

I struggled a lot with this too. I tried putting my cell phone far away from me when I went to sleep so I would have to get up to turn it off; I tried the alarm apps with the crazy captchas that made me do math before it would turn off (I would just sleepily wind up removing the battery, and eventually got good at drowsy math)... I even tried the crazy-loud alarm clocks made for deaf people..... Nothing worked.

I would up taking a shotgun approach to this as well.

I started off with some very cool looking blue-blocking glasses that I would religiously start wearing once it was sundown, and wouldn't take off until I went to bed. I would take some melatonin at the same time as well.

Now, the real pièce de résistance was a sunlamp--of which there are many kinds that I used alongside the Sleep as Android phone app. There's a specific captcha on there called "Let there be light" that forces you to turn on a lamp before the alarm will turn off. By adjusting the sensitivity I made it so that only the INCREDIBLY BRIGHT sun lamp would turn it off, which combined with the sun lamp finally did the trick. By the time the alarm had turned off, I really did start feeling invigorated by the bright light.

Don't feel like you need to jump in to the deep end and wake up at 6:30 right away. Set realistic goals, and once you establish a rhythm you can adjust times based on your schedule.

Best of luck, friendo!

Do you use scototherapy (dark therapy)? It works much better than melatonin for me. I think if you can get your pineal to produce melatonin naturally, it will continue all night instead of ending in 30 minutes. It's also possible that the noradrenergics could be an enhancer to the dark therapy - noradrenaline stimulates melatonin production - so while on their own you feel more wakeful at night, noradrenergic+scototherapy could be more sleep-enhancing than scototherapy alone if you otherwise have trouble with noradrenaline systems (as is possible in MDD and ADHD). The cheapest way to try out scototherapy is uvex SCT-Orange.

Why not just wear blue blockers? Uvex Skypers absorb 98% of blue light and you can get them for <$10 on Amazon.

https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90

I've been wearing them at night for about a year. I'm still nocturnal, but I believe the 98% claim, they definitely reduce eye strain (transcriptionist + student = LOTS of computer use), and they're comfortable enough to wear for long periods of time.

Science is here to save you.

There is a kind of receptor in your eye called "melanopsin," which synapses directly with the mood/sleep regulation center of the brain. [1]

This regulatory center controls the melatonin level in your bloodstream. When light hits these receptors, it suppresses melatonin and advances sleep phase (makes you go to bed later). [2]

The kicker: these receptors respond to blue light. If you can block the blue light, then you can preserve your endogenous melatonin level.

The solution: wear special glasses that block light up to the 500 nm range. I got mine for less than $10. [3]

In a pinch, you can simply avoid looking at the computer screen. This is one major reason why I think reading a book before bed works so well.

Links:

[1] Source: http://en.wikipedia.org/wiki/Melanopsin

[2] Source: http://jp.physoc.org/content/549/3/945.full (This is the most sophisticated study I've seen concerning sleep phase response to light exposure.)

[3] Link: http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90

For Seasonal Affectiveness Disorder specifically, get one of those blue lights and have her shine it in her eyes for an hour every morning. I have a Philips GoLite, costs about $125, makes a huge difference. Or you can go outside and get direct sunlight first thing in the morning.

Then get rid of blue light at night, either by wearing a pair of ugly orange glasses or replacing your bulbs to be more orange (blocking blue light) and putting your devices in the new "night shift" mode in iOS or using a program like flux.

Blue light in the morning makes you feel good, blue light at night ruins your sleep. Depressed people virtually always have sleep issues.

EDIT: also magnesium. Magnesium deficiency may play a role in depression, and supplemental magnesium improves sleep which can help with depression. I recommend magnesium glycinate.

I love these - https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/ref=sr_1_5?keywords=orange+light+glasses&qid=1566905224&s=gateway&smid=ATVPDKIKX0DER&sr=8-5

These glasses on Amazon may help. Some people just get extremely tired after wearing them for some time. Just make sure not to take them off (close your eyes if you are changing your shirt) as that sorts of resets the amount of time it requires for you to fall asleep.

http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=sr_1_1?ie=UTF8&qid=1465184572&sr=8-1&keywords=blue+light+glasses

Adding to the other comment about blue light, you can check out these glasses to wear at night. It completely blocks blue light, so much so that the blue light display my fridge uses looks grey and even my hue lights set to blue looks like a greenish grey.

Uvex Skyper Blue Light Blocking Computer Glasses with SCT-Orange Lens (S1933X)

Thanks I’m gonna check those out. I bought these a couple months ago and finally started using them today. They are super ridiculous so I’ll prob buy those until I get a nice pair. Want to try to get insurance to cover a pair. https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90

That's great! Glad to hear it works for you. I'm a fellow light (and noise, but luckily found earplugs that help me) sensitive person and been thinking about buying something like those. Does anyone have experience with Uvex Skyper, or can recommend any other type of blue-blocking + sunglass combo that wraps around?

This doesn't always work as you may use a multitude of devices including having dumb devices around with blue LEDs and etc. What I did was buy these: http://www.amazon.com/gp/product/B000USRG90/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1

They work like a charm. Just put them on when you're home up past a certain hour.

Yeah I like f.lux. Another good practice is to use blue blocking glasses at night. You can get them cheap, like these for less than $10 on Amazon http://www.amazon.com/gp/aw/d/B000USRG90/ref=mp_s_a_1_1?qid=1426706073 I've noticed a good difference using them.

Blue light inhibits melatonin production. Even with f.lux, you are getting too much blue light onto your retinas. If you must sit at a computer screen before bedtime, these will allow your body to produce melatonin.

I actually have some personal experience in this! I used to get really bad anxiety and depression after orgasm. I started wearing blue light filter glasses 4 hours before bed because it apparently blue light supresses melatonin production in the body. I don't seem to have any more depression and anxiety after orgasm anymore, HOWEVER its way to early to tell because I've only tested this once out of fear of getting anxiety and depression again.

My theory is that improper sleep cycles mess with prolactin related stuff, and orgasming makes it worse. But uhh... Honestly, take this with a grain of salt. But if you wanna try this yourself, here is where I bought the Blue light filter glasses.

I have always struggled with sleep problems, try talking to a sleep doctor. If the doctor finds that you have a sleep disorder, that is covered by the ADA since sleep is a major life activity. Your employer must make a reasonable accommodation like flexible work hours or later shifts. (Just keep in mind that reasonable accommodation for one business may be prohibitive for another.)

I've struggled with sleep issues my whole life, too. I went to a doctor and these were her recommendations. I finally found a winning combination.

• I wear these 2 hours before bed.
  
  
• I put this on a timer so it turns on 30 minutes before I want to wake up.
  
  
• I start the sunrise feature on this light box 20-30 minutes before the above one turns on so that light isn't as jarring.
  
  
• You also need blackout blinds on any windows at night and in the morning. This blocks street light at night. Also, you get the same "dose" of light in the morning year around so you can help combat SAD.
  
  
• Exercise! Exercise, exercise, exercise. I really cannot state this enough. This book outlines why exercise is extremely helpful for ADHD, depression, and anxiety.
  
  
• Another doctor recommended buying a giant bottle of melatonin (because the amount of active chemical can vary too widely between brands and bottles) and keeping it in the freezer. Take melatonin 2 hours before bed.
  
  
• Follow good sleep hygiene. Do not bring any screen into your bedroom. No phone. No computer. No TV.

You need to get those glases that block the blue light it helps a lot. I just orderd these last night. https://www.amazon.com/gp/aw/d/B000USRG90/ref=mp_s_a_1_1?ie=UTF8&qid=1498503874&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=eye+strain+glasses+uvex

I like those cause it covers every part of my eyes plus they cheap as fuck lol.

I never got it working on my three-month setup at work. I just use these glasses.

Honestly, I don't believe these will actually block Blue Light.

Blue Light is a wavelength, and while people say those glasses work, it could simply be a placebo. Blue Light is typically cancelled out with an orange-tinted lense. f.lux is an application which also tints your screen orange to prevent Blue Light from coming through.

The thing to understand is that an "orange" filter doesn't block Blue Light, but there's a specific kind of orange that does.

If you've ever watched MLG gamers, all of their glasses are tinted orange, and I too have orange-tinted glasses which do work. Never once have I seen regular lenses block CVS.

I highly recommend buying some that are from this company. I've bought a pair, and they work amazing. Do I look goofy as fuck? Sure. But I mostly use my computer at home anyways.

No the glasses are orange. Make sure they state what part of the light spectrum they block. I got these: https://www.amazon.com/gp/aw/d/B003OBZ64M/ref=pd_aw_fbt_469_img_2?ie=UTF8&psc=1&refRID=G0BYQQ5Z5198F4W4Q462 because they fit over my glasses. If you don't have glasses the brand has a pair that are probably more comfortable: https://www.amazon.com/gp/aw/d/B000USRG90/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8 Seems to be one of the more trustworthy brands.

Get yourself a pair of blueblocking glasses and wear them for the last 2 hours before you go to bed. They block the blue end of the light spectrum that our screens emit. It is the part of the spectrum that most excites the brain which is one of the reasons that being on your screen right before bed is a bad idea.

https://www.amazon.com/gp/product/B000USRG90/ref=ppx_yo_dt_b_asin_title_o06_s00?ie=UTF8&psc=1

Those might work - I haven't checked those out. What I actually got were these (even less expensive). The difference is quite noticeable - I was surprised that I would start getting tired as quickly as I did. I thought it would take 2 or 3 hours.

Oh, as for the lights, I thought you meant inside. Outdoor lights can be timed to coincide with waning sunlight, and also timed to go off at certain hours of the night. Lots of programming already being done with some of the LED lights, I believe over in Europe.

Like actual BluBlockers brand glasses? OK now I can believe that.

Mine look like lab glasses: https://www.amazon.com/gp/product/B000USRG90/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Try to avoid naps and optimize sleep. If you absolutely can't make it through the day without a nap, set an alarm for 15 minutes, and lay on the floor with your legs propped up on something so the blood can go to your head.

Try optimizing your sleep. I'll list the usual shit if you don't already know: Use a physical alarm, turn your phone and other electronics off an hour before going to bed, make sure your room is pitch black when you sleep, set the thermostat a few degrees lower than usual while you sleep, invest in blue blocking glasses and wear them an hour before sleep https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/ref=sr_1_1?ie=UTF8&qid=1525639322&sr=8-1&keywords=uvex+blue+blocking&dpID=41xZuWrtIsL&preST=_SX300_QL70_&dpSrc=srch

Sleep in complete silence. If you live with someone, use ear plugs. Foam ear plugs have been known to cause tinnitus and are uncomfortable. Try going to an audiologist and having them make you some custom molded silicone injected ear plugs. They're like $300 but they're so worth it. Look into black out blinds.

Set your physical alarm clock in a drawer so you won't look at it and be stressed that you don't have much more time to sleep.

Wake up at the same time every day and eat a large breakfast that's high in fats and protein. This will help with your circadian rhythm. Avoid carbs and sugars at breakfast.

Try to exercise during the day, and you've already tackled the most important thing which is don't drink caffeine.

Good luck sleepy man.

I personally find these to be the ultimate treat

> avoiding computer monitors and TV's before you want to sleep help for some people, as well, but melatonin and zmg are amazing.

You can also use blue light filtering glasses an hour or so before going to bed. They have really helped me fall asleep quicker after being on the computer.

As aecduck mentioned, why not slip on a pair of blue light-blocking glasses an hour or two before bed? I found this $10 pair on amazon and the reviews are pretty much entirely from people who use them to regulate their circadian rhythm. I'd recommend trying those out before switching out all of the lights in your house.

yeah, this is good advice. something like this: http://www.amazon.com/dp/B000USRG90/ref=wl_it_dp_o_pC_nS_ttl?_encoding=UTF8&colid=1RNSUSMDBTSOE&coliid=IPMAEKKMKH5RP

Koliko kosta shipping za ovo(https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90) ranije je na Amazonu pisalo koliko je sad nista a pise da se shipping-uju do ovamo, jel moze neko da proveri ne znam kako. I jel ima ovde da se kupe naocare koje blokiraju/filtriraju plavu svetlost za sada sam nasao jedino da xiaomi daje specifikacije i to do 35% meni treba nesto od 80% pa preko, probao u opticarskim radnjama ali ni oni ne znaju da kazu specifikacije pa sam mislio da probam ovo.

There are still other sources of melanopsin-affecting blue light aside from monitors. Wearing blue blocker glasses after sunset in addition to using f.lux will help you feel tired at a normal time too.

I use these:

https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/ref=sr_1_10?keywords=orange+safety+glasses&qid=1572310257&sr=8-10

I start wearing those at ~9:30 pm, and have them on until I go to bed at ~1 am. I use a red light bulb (you can get 3W RGB bulbs for under $10 also) as a reading light after I go to bed.

I also use one of these after I wake up and until I leave for work aside from when I'm in the shower:

https://www.amazon.com/gp/product/B07H78CJV2/ref=ppx_od_dt_b_asin_title_s00?ie=UTF8&psc=1

Doing that has let me shift to about 3 hours earlier than I was before which lets me work a normal job without feeling awful all the time.

We studied this extensively at a previous job I had and it was pretty effective for people. Here's a sample study we did on hormone shifts with the same basic thing (we used blue led glasses and orange safety glasses instead, but same effect):

https://www.ncbi.nlm.nih.gov/pubmed/23481485

You can buy selective filter glasses if what you want to do is selectively filter.

I use these for late night web browsing & for long drives (commercial driver), keeps my eyes from feeling as fatigued if I have to be paying attention to what I see for a long period of time. They pretty much eliminate blue light, so anything that's blue looks black or grey. Greens look weird too - the green is still there but it's hard to describe.

I can't find the ones I own (I actually stepped on my pair, but my mom is lending me a set) but these look about right, for some reason I didn't see many orange ones when I looked for cataract sunglasses. Anything advertised to block blue light will help. I don't use them every night but when I feel wired they really get me back into bed time mode. I also use them when I have a migraine or when I need driving sunglasses. It's seriously the best $10 I've ever spent!

I can't believe I didn't mention this, but programs like twilight or f.lux will help reduce blue light from your laptop and phone! I know you don't use them at night but I think they start with the amber shift pretty early in the day so it might still help.

Vitamin D supplement every morning.

Magnesium supplement every night.

Discipline to sleep on time. You're on TRT, time to cut the addictions and really live your life.

BUT if you really want to hack it once in a while:

I use these glasses at night if I have to be in front of the screen.

Melatonin will nuke your body into sleep. Take it 1 hr before bed. Good for fixing it once in a while, don't get dependent on it.

Buy 2 hams only $20 http://www.amazon.ca/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90

Oh I forgot to mention sleep in my other comment. Make sure you're getting 8 hours of restful sleep. If you're not sleeping well, one thing you can try is cutting out blue light two hours before bed by using orange glasses.

Orange tinted glasses make a huge difference for me. I put them on around 7 or 8 and go to bed at midnight.

I use these after someone else here linked them: http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90

> BTW there's some evidence that other parts of the body may be directly sensitive to light - ie, the skin and not just the eyes - but the eyes are most important.

At night I wear these glasses to shield the blue light when using my computer.

When it's convenient and when I remember, I'll wear a sweater at night just to cover as much skin as possible. Sounds kind of OCD but honestly I think these steps help quite a bit - artificial lighting makes our bodies go, "wtf, what time is it?"

Have you tried dimming the lights (including not using electronics, as you noted) and wearing these orange glasses?

Works wonders for me.

Carb backloading is also not a bad suggestion. YMMV.

Actual advice: this can be fixed by fixing your sleep. You can do this by avoiding caffeine after 5PM and avoiding blue and white light after sunset (use f.lux, rgb lightbulbs that switch to warmer colors after dusk, or something like this if the others are not an option).

While night shift mode does help (and f.lux for computers), it doesn't block a lot of the blue spectrum light that is emitted from your screen. This spectrum will still harm your melatonin production. However, you can trick your mitochondria into thinking it's still nighttime by wearing blue blocking glasses. You can get some really cheap ones for $9 on Amazon. It will make you look pretty stupid but you're in bed anyways so who cares.

Wear [these]
(https://www.amazon.com/gp/product/B000USRG90/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1) a few hours before bedtime. Blue light entering the eyes inhibits melatonin production which interferes with sleep. Also, stop taking sleep aids, as you will need larger and larger doses over time, which is NOT a solution. I took large doses of Benadryl for several years and have permanent cognitive impairments as a result.

This book is also pretty helpful in dealing with anxiety.

I got these ones from Amazon. They are dorky af, but I wanted glasses that I would be sure blocked all the blue light and didn’t let any in through the sides. Now that I know they work in principle, I will take my time to find another stylish pair that I can wear outside the house.

Uvex Skyper Blue Light Blocking... https://www.amazon.com/dp/B000USRG90?ref=ppx_pop_mob_ap_share

I'm not talking about gamer glasses. I'm talking about blue filter glasses. You can't tell me that $11 is expensive. Plus these can be used not only to filter blue light from screens, but also outdoor blue light.

yeah that's why glasses are the best option. I've tried both and while the programs that reduce blue light make a noticeable difference, the glasses are still superior (when I first started using the glasses I couldn't believe how I just couldn't keep my eyes open after a period of time). Especially because the lenses block out other blue light like from the TV and ambient lights. The glasses I bought cost around $15 dollars USD online (meant to be safety glasses)

http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90

Not fashionable, functional and inexpensive

If you're having trouble falling asleep then you should check out these. They block blue light from all the technology we have to increase melatonin production and develop a normal circadian rhythm. I wasn't able to fall asleep for like 2 hours usually, then I started putting these on about 2 hours before going to bed and I fall asleep in 10 minutes tops. Might look weird but they are so worth it.

No about 3 hours before I want to go to bed.

I think I got these http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90

I just wear these super stylish glasses

You could get him a FitBit One (that's what I got my father, also 60 this year) or any such wearable health tracker. It'll encourage him to stay active. If he already has an iPhone or some product that can be synced with the device, it'll be even better! My father is obsessed with his FitBit, and is daily walking 10,000+ steps. It's amazing.

You could also get him a nice bluetooth portable loudspeaker that he could use to listen to music while fishing. Never gone fishing myself, so I'm not sure if that's a thing, but I feel it might get boring sitting there for hours waiting for fish to bite.

Last idea- I read in bed too, and recently discovered this amazing pair of goggles that keeps the blue light out of my eyes so that my circadian rhythm is not disturbed. Check it out, it could be a good gift.

I see that yellow doesn't work from that study, but I don't see that they tested orange. I'm using these: http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=sr_1_1?ie=UTF8&qid=1417854129&sr=8-1&keywords=amber+glasses

The community Q&A on there says they block blue light, and I can verify it- blue lights such as the one on my fan actually look green with these things on. Amber might be a little better, or maybe this color is actually pretty close to amber and I just have trouble telling the two apart. Do you have a different brand you've used?

These glasses

Yo! Honestly I have the same problem and have always had issues sleeping. Lots of things you can do to help sleep.

1. in order to reduce the blue light messing with melatonin production wear blue light blocking glasses. These are incredible for the price.
   
   https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/ref=sr_1_4?ie=UTF8&qid=1537638419&sr=8-4&keywords=blue+light+blocking+glasses
   
   
2. take magnesium citrate, it's a great form of magnesium that will help with serotonin and melatonin production along with hundreds of other processes in your body
   
   
3. last is L-theanine. another supplement I know. but it'll help you feel relaxed without sleepy but it can help you counteract all the bright lights you constantly are exposed to while streaming
   
   Hopefully this helps somewhat. Definitely worth the $8 investment for the glasses, the others are if great if you don't mind supplements.

I guess it could cause your cells to die off faster.... I think we just do not know as much about the body as we think we do. Seems like it just boils down to any thing over moderation is bad for you.... food.. coffee... water... etc.

I personally think the invention of agriculture, and the move from hunter gather tribes to more complex civilizations, has just started humans in a slow decline since we changed from that life style to quickly to properly evolve.

Use to think it was mainly the diet change (yeah paleo diet changed my life completely but thats another story ha) but then this documentry had to come and blow my mind about a month ago. (TL;DR: all the artificial blue light and prolonged nights are stongly contributing to the rise in western diseases (cancer, diabetes, and so forth)) Been rocking a pair of blue light blocking sun glasses (Consumer Reports Winner) 2 hours before i want to go to bed and have noticed I get to sleep alot quicker. (side note, I have found reading a good fiction book right before I go to bed (20 to 30 mins) helps shut off my brain for sleep)

Sorry I dumped all that on you.... Just found all that interesting... ha

Ps. I love his out there rants... makes you open your mind up sometimes...

http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90

These ones, yes?

I tried melatonin in the past with mixed results and ended up having to take a lot more than what is recommended for any effect after a while, and it still didn't lead to great sleep. I'd recommend trying to assist your body in producing it's own melatonin, happens naturally when the sun goes down if you aren't exposed to blue light. Get some blue light filtering glasses and put them on as soon as the sun goes down https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/?tag=tucksleep-20 , cut down on your caffeine consumption if you drink any and try to keep it to when you wake up only so it is well out of your system by sleep time, drink a chamomile tea at night, try to get into the habit of going to bed at the same time every night to get your body's natural clock in sync, work out to get yourself physically exhausted and also help with other negative side effects of quitting, don't do stuff like read or game in your bed so your brain doesn't associate laying in your bed with other activities. I smoked daily and excessively for 15+ years and literally started because of how bad my insomnia was, been clean about a month and this is what's working for me.

Blue-blocking glasses after sunset.

http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=sr_1_1?ie=UTF8&qid=1414704533&sr=8-1&keywords=uvex

Go to bed between 8-10pm, get up about 6-7am.

This is a stupid question that I don't think deserves its own post. I bought a pair of blue light blocking glasses from Amazon. These ones good reviews and come up first.

I can still see blue. I thought blue was meant to appear as black. Does that mean they're not working?

These are also great, and work with any OS, light source, or smart phone! ;-)

https://www.amazon.com/Uvex-Blocking-Computer-Glasses-SCT-Orange/dp/B000USRG90/ref=sr_1_4?ie=UTF8&qid=1497712622&sr=8-4&keywords=blue+light+glasses

https://www.amazon.co.uk/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/ref=sr_1_1?s=diy&ie=UTF8&qid=1539995102&sr=1-1&keywords=Uvex+Skyper

Use a blue light filter app on your phone/computer screens during the night time. Or wear glasses that block blue light like these: https://www.amazon.com/dp/B000USRG90/ref=sr_ph_1?ie=UTF8&qid=1487477720&sr=sr-1&keywords=blue+light+glasses

blue light inhibits melatonin secretion.

+1

Also get https://justgetflux.com/ for your laptop and iphone. Get something similar (such as Twilight) for Android.

Get the inexpensive http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=sr_1_2?ie=UTF8&qid=1458084284&sr=8-2&keywords=blue+blocker and wear it after the sun sets in your place (Don't use while driving).

Those should effectively stop blue light disturbance to your circadian rhythm. Also take some nice magnesium supplement as a relaxing agent for better sleep.

You can try wearing blue light blocking lenses to see if there's a connection. I've used these in the past:

Blue Light Blocking Glasses

Cool, so even though my sleep is basically fixed thanks to melatonin these last few years I'm always up to try to make it even better.

I will try the glasses!

These ones?

Depends on your sensitivity. Some people can live in a moldy environment with no apparent problem (though I've read it increases cancer risk); some get very sick; others: somewhere inbetween.

The insidious problem is the mycotoxins mold gives off. My understanding is that dead mold continues to be toxic.

Since you can't sleep, how about listening to some podcasts?

• Heal From Mold is good for mold. Ep. 3 discusses mold assessment and remediation.
  
• Not Just Paleo Podcast covers a broad range of health topics. Functional medicine in general is good for tackling mild / chronic health problems.
  
  Another possibility that just came to mind is activities; do you do anything different at home? Do you use LED lights in the evening? Or use screens more? Might be worth buying some blue blocking glasses.

Uvex Skyper Blue Light Blocking Computer Glasses with SCT-Orange Lens (S1933X) https://www.amazon.com/dp/B000USRG90/ref=cm_sw_r_cp_api_i_MCioDb0KZ4VN1

Sleep in a cold environment that's as dark as possible (blackout curtains or sleep mask). Ear plugs work wonders. The less light after dark the better. Use [blue blocking lenses](Uvex Skyper Blue Light Blocking Computer Glasses with SCT-Orange Lens https://www.amazon.com/dp/B000USRG90/ref=cm_sw_r_cp_api_yfq7xbPD6Z8GG) after dark. Episodic unwind is a great way to ease your mind for bed (Watch a Netflix series or read fiction). Don't eat or drink near bedtime.

Firstly and most importantly, you need to PRIORITIZE sleep as something of value in your life. I often have trouble waking in the morning, and this is almost completely eradicated when I consciously prioritize sleep. It's not about a "hack" to waking up. It's not about a fancy alarm clock. It's about getting good, healthy, regular sleep.

1. Go to bed at the same time every night.
   
2. No video games/reddit/movies before bedtime.
   
3. Wear these an hour before you plan to go to bed. They'll block out blue light and signal your body to release sleep inducing melatonin.
   
4. Develop a morning routine, it will be easier to automate waking up if its part of a larger routine.
   

There is all sorts of sources of blue light besides computer screens. These are some great for blocking said light. And thus your melatonin level will be less effected at night time.

+1 for orange glasses!

those apps are all shit.

get some real "blue" blockers, ala

http://www.amazon.com/gp/product/B000USRG90?psc=1&redirect=true&ref_=oh_aui_search_detailpage

Put them on and see how much blue your monitor was leaking with flux or whatever shitty app you were using.

Spoiler:

a shit ton.

You can program a driver or app or whatever to basically set the blue portion of the RGB of every pixel to zero, but the LCD/plasma is still emitting A LOT of blue light. For example, darken your room and and go to MS paint, make a black background, then open the image in picture view or some app and full screen it, and just see the bright glow of the "black" pixels.

You could try blue blocking glasses: http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=sr_1_2?ie=UTF8&qid=1407974354&sr=8-2&keywords=blue+blocking+glasses

Also light therapy, ie go outside in the morning and expose yourself to sunlight, or use something like this: http://www.amazon.com/NatureBright-SunTouch-Plus-Light-Therapy/dp/B000W8Y7FY/ref=sr_1_1?ie=UTF8&qid=1407974389&sr=8-1&keywords=light+therapy

Everybody tends to be lazy though and just wants a pill.