Blocking Blue-Light at Night for Optimal Sleep—with James Swanwick – EP93

 In Podcast

The quality of your sleep has a profound impact on your overall health and wellbeing. Unfortunately, we live in a world filled with artificial light that fools our bodies into thinking that it’s always daytime—and ultimately disrupts our sleep. What can we do to minimize our exposure to blue-light and make our nights more restful and restorative?




James Swanwick is a health coach, speaker, investor and entrepreneur. He is the creator of Swannies blue-light blocking glasses and the cofounder of Swanwick Sleep. James is also a former SportsCenter anchor and host of The James Swanwick Show podcast. He was honored as one of Forbes Top 25 Networking Experts.

Today, James joins us to offer his best advice around achieving optimal sleep. He explains how he developed an interest in the science of sleep and shares his personal health journey. James also discusses what he learned about peak performance from high-level athletes as an ESPN anchor. Listen in to understand how eliminating alcohol led James to other healthy habits and learn what you can do to sleep deeper and feel more refreshed each day!

Topics Covered

[0:42] How sleep became James’ focus

  • Friend introduced to idea of blocking blue-light
  • Slept deeper and felt more refreshed
  • Created own range of glasses, products
[3:22] The sleep hacks that didn’t work for James

  • Melatonin (became dependent)
  • Implementing consistent bedtime
[4:55] When to wear blue-light blocking glasses

  • Last hour before sleep
  • During day for relief from extended exposure
[7:25] How to avoid blue-light without glasses

  • Live nighttime life by candlelight
  • Block as much artificial light as possible
[9:52] James’ free sleep hacks

  • Let sun hit skin within 5 minutes of waking
  • Engage in morning exercise
  • Avoid caffeine after 2pm
  • Sleep in 65- to 69-degree temperature
  • Eat well and drink water
  • Reduce stress, anxiety (meditation)
[15:55] James’ best practices for Wi-Fi and computer use

  • Turn off Wi-Fi at night if possible
  • Stop using computer/phone 2 hours before bed
[17:39] James’ tips for achieving optimal sleep

  • Apps to strip blue-light from laptop/phone
  • Blackout curtains, silk sleeping mask
  • Lavender and eucalyptus essential oils
  • Magnesium supplements
  • Earplugs OR soothing sounds
  • Establish consistent wake-up time
[25:31] What James learned from high-level athletes

  • Feel fear but take action anyway, trust safety net
  • Unwavering commitment to peak performance
  • Consistency in training, nutrition (sets and reps)
[32:33] James’ personal health and wellness habits

  • Eliminating alcohol led to series of healthy practices
  • Write down 20 things grateful for before touch phone
  • Take care of flowers as inspiration to take care of self
[37:37] James’ top advice for health and wellbeing

Learn More About James Swanwick

James’ Website

Swanwick Sleep

The James Swanwick Show


30-Day No Alcohol Challenge

Landmark Forum

Lighting Science

Phillips Wake-Up Lights


Ben Greenfield Fitness

Dr. Michael Breus


Night Shift for iPhone

Twilight for Android

Calm App


Mark Wahlberg on Instagram

Vipassana Meditation

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