This is episode 1,558.

Welcome to your daily guided meditation.

How are you doing?

I hope that you are creating a nice nighttime routine.

Some things you can do as you create your routine.

This is your challenge for the week is to make sure that you turn off your electronics that especially expose yourself to the blue light you're exposed to

when you're looking at computer screens or your mobile device screen, even the television screen, because there's

research that shows that this blue light can throw the body's biological clock or their circadian rhythm out of whack. And this is true with all light at night, but research shows that the

bloom light may contribute to cancer, diabetes, heart disease, and obesity.

So not all colors of light have the same effect, and the blue wavelengths are beneficial during

daylight hours because they help to boost your attention and can even help to boost your mood, they seem to be disruptive

at night.

So when you go to sleep at night, try to reduce your exposure to the blue light from these screens at least two hours, at the minimum one hour

before you go to bed at night. And if that's not possible, if you just can't prevent

yourself from looking at your emails right before you go to bed at night or your text messages,

then consider wearing blue blocking glasses or you can install an app that filters the blue and the

green wavelength at night. So this will help you to reduce that. There are several apps. You can just Google Blue

WaveLame blocking apps and you will surely find one that you can install on your devices.

So this could be part of your nighttime ritual.

Now in today's meditation you're going to be guided using an affirmation.

Affirmations are powerful ways to help you focus your

thoughts on your intention. So your intention this week is to sleep well.

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