Transforming your WFH space will provide you with a much better environment to work in from a circadian perspective. You will need to focus on a number of things:
1. Blue Light Exposure
2. Electromagnetic Radiation Exposure
3. Proper Lighting
4. Having ‘Circadian Breaks’
5. Keeping Properly Hydrated
6. Movement
7. Nutrition
1. Blue Light Exposure
Use Blue Light Filtering Software
- Software
can help reduce the amount of blue light emitted from screens:
- Iris:
Advanced customization for reducing screen flicker and blue light. - f.lux:
Adjusts screen color temperature based on the time of day. - Night
Shift (Apple) & Night Light (Windows): Built-in settings to shift
screens to warmer tones in the evening.
Wear Blue Light Blocking Glasses
- Protect
your eyes when using screens or artificial lighting at night:
- Amber/Orange
Lenses (Nighttime Use): Block 99% of blue light, best for after
sunset. - Yellow
Lenses (Daytime Use): Reduce screen glare and strain while allowing
some blue light for alertness. - Clear
Lenses: Offer minimal protection but help reduce digital eye strain.
Switch to Full-Spectrum Lighting
- Replace
artificial lighting in your home and office: - Incandescent
& Halogen Bulbs: Closest to natural sunlight with minimal blue
light. - Full-Spectrum
LEDs: Brands like Sperti, Soraa, and Waveform Lighting provide
balanced wavelengths. - Himalayan
Salt Lamps & Red Bulbs: Excellent for evening use to promote
melatonin production.
Use Blue Light Screen Protectors
- Prevent
excessive blue light exposure from TVs, smartphones, and computers:
- WAKN
TV Screen Protectors: Reduce glare and blue light without altering
image quality. - Ocushield
& EyeJust Phone/Tablet Screen Covers: Designed to minimize eye
strain while maintaining screen clarity.
Improve Indoor Lighting
- Optimise
your workspace and indoor environment:
- Swap
LED & Fluorescent Lights for Incandescent or Warm-White LED Bulbs. - Use
Floor or Desk Lamps Instead of Overhead Fluorescents. - Adjust
Screen Brightness & Use Dark Mode on Devices.
2. Electromagnetic Radiation Exposure
1. Make a list of everything in your home that emits EMR. Phones, tablets, laptops, desktops, smart watches, Bluetooth devices, speakers, printers, baby monitors, security alarms, appliances, medical devices… There are a lot!
2. Purchase or hire a radio frequency meter (see suggestions below), and turn every single device off.
3. Check to see if the meter reads quite low (refer to meter instructions).
4. Go through the process of hardwiring items like phones, tablets, laptops and desktops with ethernet cables and adapters to your router.
5. As you hardwire you devices to the router, don’t forget to disable Wi-Fi on the router (button, through admin portal, or both), and turn each device to airplane mode.
6. Consider replacing wireless items like keyboards and speakers with wired options.