SET YOUR INTERNAL CLOCK FOR NIGHT WORK
- Control your energy and biorhythm
- Regulate your melatonin and cortisol
Anyone working irregular or night shifts knows the dip: that moment sleep threatens to strike while you are still working. Our internal clock produces that sleepy feeling as part of the natural day and night cycle. Daylight wakes us and keeps us awake. When the evening falls, our bodies prepare for sleep. When the outside temperature is at its lowest, human energy also reaches its lowest point, the moment of deep sleep. This is how our biological clock has been programmed since primeval times. Nevertheless, staying alert and energetic during a night shift is possible if we adjust the internal clock with Propeaq light glasses. You do not have to use the entire shift, you can use it on a break: 30 minutes with activated blue light is enough to stave off the dip. It works like this: the blue light acts like an extra sunrise for your senses. Your body reacts by stopping the production of the sleep hormone melatonin and correctly increasing the production of the action hormone cortisol. You can then maintain your energy levels, if you use the blue light before you feel the dip.
When coming home tired from a night shift, you can give your body another energy boost before the sun rises. Of course, that is not always the intention. That’s why the Propeaq light glasses have another advantage: change the light blue lenses for the included red ones. Wear them for half an hour while you relax in your own environment. The red glasses block all the natural and artificial blue light from your surroundings and stimulate the production of melatonin, which makes us drowsy and helps us sleep.
Propeaq light glasses help with the energy levels, mood, and health of everyone working irregular shifts. The following table shows the correct usage times for work schedules with morning, afternoon, evening and night shifts; For consecutive night shifts, you simply change the times when you use blue light. A specific schedule helps the transition from consecutive night shifts to a normal daily routine.
Anicka van Emden, Antoinette de Jong, Carlijn Achtereekte, Céline van Gerner, Christian Taylor, Daphne Schippers, Dirk van Tichelt, Emma McKeon, Eythora Thorsdottir, Fanny Lecluyse, Femke Heemskerk, Ferry Weertman, Ireen Wüst, Jan Blokhuijsen, Jolien D’Hoore, Jorien ter Mors, Juul Franssen, Kira Toussaint, Konrad Niedźwiedzki, Kyle Chalmers, Lara van Ruijven, Lieke Wevers, Maarten van der Weijden, Mack Horton, Madeline Groves, Marhinde Verkerk, Mitch Larkin, Pieter Timmers, Ramon Zenhäusern, Ranomi Kromowidjojo, Raymond van Barneveld, Roy Meyer, Sanne Wevers, Sjinkie Knegt, Suzanne Schulting, Yara van Kerkhof, Yuri van Gelder en vele andere atleten
|Schedule||Blue Light||Red Lenses||Work Times|
|# 1 night shift||Between 1:00am and 03:00am||When you arrive home if the sun is up||11:00pm-7:00am|
|# 2 night shift||Between 2:00am and 4:00am||When you arrive home if the sun is up||11:00pm-7:00am|
|# 3 night shift||Between 3:00am and 5:00am||When you arrive home if the sun is up||11:00pm-7:00am|
|Evening Shift||Between 7:00pm and 9:00pm||30 minutes before bed||3:00pm-11:00pm|
|Afternoon shift||Between 3:00pm and 5:00pm||30 minutes before bed||1:00pm-9:00pm|
|Morning shift||Between 1:00pm and 3:00 pm||30 minutes before bed||7:00am-3:00pm|
# Consecutive temporary night shifts
Attention: Don’t go to sleep immediately after your last night shift. Wait for a few hours, and sleep between 10:30am and 2:00pm, for example, followed by 30 minutes of blue light. In place of a 30-minute block, you can also use blue light in two or more shorter blocks of 15 minutes. Use blue light only in combination with the light blue lenses.
Didn’t get enough sleep or need a power nap in the afternoon? The light glasses are a great tool to keep your energy up and your moods stable. The Propeaq light glasses help to adjust the internal biological clock to changing environments, such as jet lag after traveling between multiple time zones. The included app tells you exactly when its time to wear the glasses and which lenses are needed.
Propeaq’s blue light has a wavelength of 468 nanometers at an intensity of only 35 lux. The LEDs are just over half an inch (1.5cm) from the eyes and are harmless* for normal use.
* In case of diseases of the retina, for example macular degeneration, we recommend using the light glasses. Insufficient research has been done into possible damage in these situations.
HOW DOES IT WORK?
FREE INFORMATION: “LIGHT THERAPY FOR NIGHT SHIFTS”
The above illustration is an example of using the Propeaq system during a night shift. For a complete overview, explanation and helpful diagrams, download our free whitepaper.