Topic Explanation
My topic is about how only blue light having an effect on sleep is a myth. The truth is that other wavelength color of lights can also have a strong impact on sleep and melatonin production. The purpose of my podcast is to educate others about this topic.
Script Outline and Recording Plan
My plan for recording is to do it in my bedroom but to turn off the fan in my room so that the audio is clear. To record my audio, I will be using my phone voice recording feature because it produces high quality audio while already being in my possession.
Script (press to view)
Introduction
“Thinker of Thoughts” [in a deep, deep voice]
Background noise of an alarm blaring, person pressing snooze, and shuffling with an audible yawn
Topic Introduction
“Have your parents ever demanded your phone at night so you would actually go to bed? Sure, it was probably because you like to doomscroll and end up sleeping around 3am. But the fear of blue light definitely plays a role. What if I told you that it might not just be blue light that keeps you up at night?”
Background
“Within your retina are specialized cells called ipRGCs (intrinsically photosensitive retinal ganglion cells) which are like built-in alarm clocks. They measure the amount of light so they can set your body’s master clock. In the morning, these cells signal for cortisol to be released so that you stay awake. While this is occurring, your body starts a 16-hour countdown and once this hits zero, it releases melatonin to make you sleepy.”
Explanation
“This is exactly why blue light should be considered a myth. Though ipRGCs are most sensitive to blue light wavelengths, scientific studies have shown that total light intensity matters almost as much. A 2011 study published by The Journal of Clinical Endocrinology & Metabolism states “As a result of this exposure to electrical light between dusk and bedtime, presleep levels of melatonin were reduced by 71.4%, and total daily levels of melatonin were reduced by about 12.5%.”
Importance
“While blue light is the hardest on melatonin production, other light sources can cause similar levels of harm to sleep.”
Background noise of another alarm going off, myself saying “Hey! I’m not done yet,”
Conclusion
“The resolution isn’t about the color of light coming out of the screen. Rather, it is about the amount of light. If you want to use your phone at night, the best solution is to dim your screen and keep the phone further away from your face. You might want to keep your body clock in check!”
Acknowledgements (aka sources)
- Glar5 (creator)
- “Special thanks for today’s research go to the National Institutes of Health, the Journal of Clinical Endocrinology and Metabolism, the Journal of Biological Rhythms, the Sleep Foundation, and the Mayo Clinic.”
Outro
“Thinker of Thoughts Out!” [in a deep, sleepy voice]
Background noise of snoring
Summary of the Process (Thus Far)
The equipment that I used for recording was my Samsung Galaxy S25 Ultra. It took a testing take and then a couple of drafts before I was able to get my most recent recording, which is linked below. This process began with planning, creating the script, practicing without recording, then testing the audio quality, and lastly recording takes.
Recording
This recording is just over the exact 2-minute requirement. Therefore, it will be cut down and edited during production.