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What a Long Power Cut Taught Me About Food & Life

Last Monday was really rainy and windy, so I wasn't that surprised on Tuesday when I woke up to find we had no power. Other than missing a morning cup of tea and breakfast, I wasn't that bothered and assumed by the time I got home in the evening, normal service would be resumed.

Power outage power cut electricity off the grid paleo network 2-min

Well during Tuesday, the storm continued. On reflection I shouldn't have driven. With traffic lights out, multiple roads closed due to fallen trees and flooding, it was not a fun day to be out on the roads. That evening the power still wasn't back on, but luckily I managed to find some matches and candles by the light of my phone.

As I've written about before, I'm a chronic night owl. Even if I go to bed early, I'm just not tired – I can lie there for hours, willing sleep to come. I've tried everything. For months I've been waking up early to an alarm, the theory being I'll eventually be so tired, I'll have to start getting sleepy at an earlier time. I stopped using my computer in the evenings. I turn off all but some dim side lights in the evenings. So I assumed on Tuesday, the unusual feeling of deep sleepiness at 7:30pm was due to the stressful driving conditions. But on Wednesday night, still with no power, I spent the evening reading by candle light – and was hit by the unusual feeling of tiredness at a similar time. And the next day – and the next. By the end of the week – after just a few days, I was waking up before my alarm. This never happens.

Finally power returned late on Saturday night – and I've still not turned my tv on. I've realised it had become a habit turning the tv on, I wasn't putting it on because there was something special I wanted to watch, but because that's just what I did in the evening. I haven't missed it at all – and I wonder how much part this has played in my new sleep pattern? I'm not sure if it's the light, or the stimulation – or perhaps both, but tv and artificial light have clearly not been helping my sleep pattern.

I've realised how much I really, really appreciate my washing machine, hot water, oven and fridge/ freezer – but the other things – perhaps I need to do without.

Reconnecting with a Simpler Evening Routine

Spending several evenings without electricity might not sound like a recipe for personal insight, but in a strange way, it was a reset button. Without background TV noise, the hum of appliances, or endless screen scrolling, I was left with just the basics — a few candles, a book, and my own thoughts. What I discovered was how deeply we rely on overstimulation without even realising it. The default evening habits we’ve built around bright lights and entertainment might be robbing us of restorative rest and meaningful downtime.

The rhythm of the week felt very different. Evenings were naturally slower. The pressure to multitask disappeared. And most importantly, I noticed a dramatic difference in my sleep patterns. Instead of lying awake for hours, I was falling asleep with ease. It felt like my body finally had the chance to listen to natural cues rather than being overridden by artificial ones.

The Impact of Artificial Light on Circadian Rhythm

As I reflected on the changes, it became clear that artificial lighting and screens were major culprits in my sleep disruption. The circadian rhythm — our internal body clock — is heavily influenced by light exposure. In nature, as the sun sets and darkness falls, melatonin (the sleep hormone) begins to rise. But modern life disrupts that process. LED lights, computer screens, phones and televisions emit blue light that tricks our brain into thinking it’s still daytime, delaying the release of melatonin and making it harder to fall asleep.

During my power-free week, I was exposed to minimal artificial light. Candlelight doesn’t suppress melatonin the way LED lighting does. Combine this with a lack of digital stimulation and it makes perfect sense that sleep came so easily — and that I woke up refreshed.

Rediscovering Old-School Comforts

There’s a certain peace in evenings lit by candlelight. It forces a slower pace, one where you can’t do a dozen things at once. I found myself focusing more deeply on reading, actually finishing chapters without interruption. I listened to the sound of the rain, I noticed the flicker of candle shadows on the wall — things that are usually drowned out by screens and noise. These simple comforts felt grounding, almost ritualistic in their calming effect.

Perhaps we’ve moved too far from the natural rhythms of the day. We try to hack sleep with supplements, special mattresses, and white noise apps — yet the simplest change of all is the one we overlook: turning off the lights and embracing real darkness.

Could Living More Like This Be Sustainable?

Now that the power is back, I’m trying to keep some of these habits in place. I haven’t turned the television on once. I light a candle in the evening instead of flicking on all the lights. I sit with a book instead of opening up another tab or binge-watching something I don’t even care about. It’s not about rejecting modern conveniences, but about reclaiming control over them. Just because something is easy or available doesn’t mean it serves us well.

Many people in the ancestral health and paleo communities speak about aligning with the sun — waking naturally and winding down as the sky darkens. But in a modern home, those cycles are barely relevant unless we make conscious choices to follow them. The power outage inadvertently put me on a natural rhythm, and the benefits were immediate.

Practical Tips for Embracing Lower Tech Evenings

If you're curious about recreating this experience without needing an actual blackout, here are a few ways to reset your evenings naturally:

  • Switch off screens at least an hour before bed: Replace scrolling with journaling, reading or listening to soft music.
  • Use candles or amber-toned lamps: These create a softer, more relaxing environment and reduce blue light exposure.
  • Avoid passive screen time: Turn off the television unless you’re watching something with intention. Background noise quickly becomes an unhealthy default.
  • Embrace analogue hobbies: Reading, knitting, puzzles, or even simply stretching can be far more restorative than you might expect.
  • Keep a consistent sleep schedule: Aim to wind down at the same time each night, even on weekends. The routine helps train your body to anticipate rest.

Appreciating What Matters Most

Of course, the return of electricity was a relief. I deeply appreciate hot showers, cooked meals, and laundry that doesn’t pile up endlessly. But it also reminded me that many of the conveniences we think we “need” are actually just habits. We can do without more than we think — and in many cases, our bodies and minds are better for it. A simpler evening routine doesn’t mean missing out. It means regaining peace, quality rest, and presence in the moment.

If you’ve been struggling with your own sleep, energy levels or screen fatigue, perhaps it’s worth experimenting with your evening setup. Try dimming the lights, skipping the nightly streaming, and slowing the pace. You don’t need a power outage to find a better rhythm — just a little intention and curiosity.

Are You Addicted to Your Smartphone?

Do you have a smartphone obsession? I know I do…

A few weeks ago, I was in Singapore for a couple of days on a stopover. After an insane bill the previous time I’d been overseas, I turned the data off on my iPhone. There was no wifi where I was staying, so for the first time in a very long time, I found myself completely cut off from the internet. And you know what, it was great. I was completely “in the moment”. I walked around without a soundtrack. I read a book. And I didn't have a clue what was going on in the world. If only I could do it more often.

Are you addicted to your smart phone iphone samsung paleo diet

Are you addicted to your smartphone too?

Is it going to rain today?

I wonder what Sarah’s up to?

I wonder how to make a paleo birthday cake?

Have I been paid yet?

Whatever the question, there’s an app for it. Bored, there’s always something to read or a game to play, right at your finger tips.

Living in the moment

It’s hard to live in the moment when you spend all day on your smartphone. All the incredible views you miss, the people who walk past, who you didn't even see. The real life moments missed when you were updating your Facebook status. The sounds of nature and life blocked out by your earbuds.

What are you missing out on?

Can’t sleep?

You go on your smart phone because you can’t sleep – or can’t you sleep because you've got into the habit of using your smart phone before bed? The blue light that streams out of your phone in a darkened room, is your brain mistaking that as a cue that it is day time and you should be active and alert?

The restaurant challenge

The last time you went out for dinner, did your companions check their phone during the meal? If so, this is a great game to implement next time – and you could get a free dinner out of it!

Smart phone game

Digital Detox: Reclaiming Your Time and Attention

Smartphones are incredible tools. But they can also become shackles, keeping us tethered to a constant stream of notifications, updates, and distractions. If you've ever felt a wave of anxiety when your phone battery dips below 10%, or reached for your device without thinking during a moment of boredom, you're not alone. Many of us have developed a deeply ingrained dependency — and it’s time to take back some control.

Recognising the Hidden Costs of Constant Connectivity

It’s easy to justify phone use under the guise of productivity or staying informed. But behind those pings and endless scrolls are subtle consequences:

  • Fragmented attention: Multitasking between apps and alerts can reduce our focus and cognitive performance. That podcast you’re half-listening to while flicking through Instagram? Neither gets your full attention.
  • Relationship strain: Ever had a conversation with someone whose eyes keep drifting to their screen? We’ve all done it — and we’ve all felt dismissed by it.
  • Reduced creativity: Boredom often precedes creativity. But when we never allow ourselves to be bored — because we’re constantly stimulating ourselves digitally — we miss the chance for creative insight.

When Digital Becomes Default

Most of us don’t realise just how often we turn to our phones. It’s become the default response for boredom, loneliness, stress, and procrastination. Waiting in line? Phone. On the train? Phone. At a red light (hopefully not while driving)? Phone. It’s almost reflexive. But awareness is the first step in changing behaviour.

Try keeping track of your screen time for a few days — most smartphones have this feature built-in now. You might be shocked by the totals. Many people spend the equivalent of a full-time job each week on their devices — often without realising it.

Simple Swaps to Rebalance Your Digital Diet

If going completely without your phone sounds impossible, start with small changes. These simple swaps can help loosen the grip your phone has on your daily life:

  • Swap the bedtime scroll for a physical book — you'll wind down more naturally.
  • Replace your morning phone check with a walk, some stretching, or journalling.
  • Keep your phone in another room during meals — even if it’s just dinner for one.
  • Delete one app that’s a time sink (you know the one) and see how you feel after a week.

The Joy of Disconnection

When was the last time you truly allowed yourself to be unreachable? No buzzing, no checking, no passive consumption. Just you and your surroundings.

Try this for an afternoon: leave your phone at home and go to the park, beach, or local café with a notebook or just your thoughts. It might feel uncomfortable at first, but then comes the clarity — the quiet mental space that allows your thoughts to settle and creativity to emerge.

Many people report that some of their most profound ideas, realisations, or peaceful moments come during phone-free time. You might just discover that disconnecting from the digital world helps you reconnect with yourself.

Digital Boundaries: Tools to Help You Take Control

There are also practical tools to help reduce screen time and encourage healthier phone use:

  • App blockers: Apps like Freedom, StayFocusd, or built-in screen time settings can help you limit usage of specific apps or create phone-free windows.
  • Grayscale mode: Switching your phone display to black and white makes it less enticing, reducing your likelihood of mindless scrolling.
  • Notifications audit: Turn off non-essential notifications. You don’t need to be alerted every time someone comments on a post or sends a game invite.

Rethinking Social Validation

One of the hardest habits to break is the constant checking for likes, messages, and updates. It’s addictive — and for good reason. Social media platforms are designed to trigger dopamine hits with every notification.

But what if you gave yourself permission to miss a few updates? To be the last to know what’s trending? Chances are, it won’t impact your life in any meaningful way — but the freedom you gain from not constantly checking might just be transformative.

Reconnect with the Physical World

Use your reclaimed time to do things that nourish you physically and emotionally:

  • Cook a meal from scratch without filming it for Instagram.
  • Go for a walk without earbuds and listen to the sounds around you.
  • Meet a friend for coffee and leave your phones in your bags.
  • Start a hobby you’ve been putting off — knitting, painting, gardening, journaling.

Life happens offline. And while phones can enhance it, they shouldn’t be allowed to consume it. Set a few small challenges this week: perhaps one day with no phone after 8pm, or a Sunday with your phone switched off until noon. You might be surprised how much lighter and more present you feel.

Redefining Your Relationship With Your Phone

Phones are not inherently bad. They can help us learn, connect, and capture beautiful moments. But when they start taking more than they give — it’s time to reassess. Like any tool, the value comes from how and when it’s used.

So the next time you instinctively reach for your phone, pause. Ask yourself: is there something I could be noticing, enjoying, or doing instead? You don’t need to delete your socials or move to a cabin in the woods. But you do deserve some space from the constant digital chatter — if only to remember what life feels like without it.

The phone-fast challenge?

Could you go without your phone for 24 hours? No phone, at all. Leave it at home.  I’d love to hear if you’re game enough to go without your phone for 24 hours, what you did instead – and if you felt better for it. Do share in the comments below!

Is Blue Light Ruining Your Sleep?

How is your sleep? If you’re struggling to get to sleep – or to get a decent amount of sleep, have you though that the problem might lie with your circadian rhythms? And that exposure to blue light may be messing up your circadian rhythms?

How we’re supposed to sleep

If you go camping, away from towns and cities, you might have noticed you get tired much earlier than you would do normally? When the only light after dark comes from a campfire, the signal to your body to produce melatonin, the sleep hormone. As soon as the sun rises the next morning, melatonin production slows down, telling your body it is daytime – and time to wake up and get going. For this reason light is absolutely crucial to your bodies internal body clock. The incredible range of sleeping potions on sale is surely proof at how widespread sleeping problems are.

Unfortunately the unnatural, man made lights that we all rely on, give off the same lights as the sun – signalling to our bodies that it is daytime. And most definitely not time to sleep. Blue light is everywhere; household lights, your computer, ipad, laptop, tv,street lighting, alarm clocks – it is hard to escape blue light. As well as messing up with natural sleeping patterns, excessive blue light exposure is also linked to increased cancer risk and an increased chance of obesity.

Paleo Diet Primal Sleep Problems Blue Light Blockers-min

How can we escape blue light?

Fortunately there are measures you can take to limit your exposure to blue light:

  • After sunset, turn off all bright lights in your house (use candlelight or orange or red light bulbs)
  • Stop using electronics after dark…
  • …But if you must use your computer after dark, install the free f.lux program to minimise blue light
  • Make your bedroom as dark as possible, install blackout blinds (or go for the cheap option and stick card against the windows at night)
  • Sleep with an eye mask
  • Go one step further and wear blue light blocking glasses after dark (with orange, amber or red tinted lenses)

Other Disruptors to Circadian Rhythms

While blue light is one of the most significant disruptors of melatonin production, it’s not the only factor influencing your circadian rhythm. Stress, inconsistent sleep-wake times, lack of daylight exposure, shift work, and even poor meal timing can all throw your internal clock out of sync. To optimise sleep, it’s important to take a holistic view of your lifestyle — not just your bedtime routine.

One of the lesser-known issues is inconsistent wake times. If you sleep in on weekends and wake up early on weekdays, your body struggles to anchor a regular rhythm. This “social jet lag” can leave you feeling tired, moody, and foggy — even if you technically got enough sleep the night before.

The Role of Morning Light

Just as reducing blue light exposure at night is crucial, seeking bright light in the morning is equally important. When sunlight enters your eyes within the first hour of waking, it sends a powerful signal to your brain to suppress melatonin and start producing cortisol — the hormone that gives you energy and alertness to begin your day.

Ideally, get outside for 10–15 minutes shortly after waking. Even on cloudy days, outdoor light is significantly brighter than indoor lighting. If that's not possible, consider investing in a full-spectrum light therapy lamp to mimic natural light indoors.

The Sleep-Temperature Connection

Did you know your body temperature needs to drop slightly for you to fall asleep? Exposure to artificial light, heavy meals, or evening workouts can elevate body temperature, making it harder to wind down. Creating a cool, dark sleep environment can help send the right signals to your brain that it’s time to rest.

Set your bedroom temperature between 16–19°C, and avoid hot showers or baths immediately before bed unless you finish them at least an hour before lights out. Some people find success using cooling mattresses or bamboo sheets that help regulate body temperature through the night.

Movement, But Not Too Late

Exercise is one of the most effective tools for promoting deep, restorative sleep. It helps balance stress hormones, improves insulin sensitivity, and increases time spent in slow-wave sleep. However, timing matters. Vigorous training too close to bedtime can leave you feeling wired and restless, especially if it raises your core temperature or stimulates the nervous system.

Try scheduling your workouts earlier in the day. If evening is your only option, opt for gentler activities such as walking, stretching, or yoga. These can help release tension and promote relaxation without spiking adrenaline or cortisol levels.

The Sleep Impact of Late-Night Eating

Another underappreciated factor in poor sleep is late-night eating. Consuming meals too close to bedtime can disrupt digestion, raise body temperature, and even affect insulin and melatonin production. While this is often overlooked, circadian biology research shows that our metabolism follows a daily rhythm — and eating late can confuse your internal body clock.

To support better sleep, try to finish your final meal at least two to three hours before bed. If you’re genuinely hungry later in the evening, opt for a small, protein-rich snack rather than something sugary or high in carbohydrates. Avoid alcohol and caffeine as both interfere with sleep quality and your ability to reach deeper sleep stages.

Natural Sleep Promoters

If you’ve optimised your light exposure and sleep environment and still struggle to fall or stay asleep, there are natural remedies that can support your efforts. While they’re not a substitute for good habits, the following options may help smooth the transition into sleep:

  • Magnesium: A mineral known for promoting muscle relaxation and calming the nervous system. Magnesium glycinate or citrate forms are often recommended before bed.
  • Herbal teas: Chamomile, lemon balm, and passionflower teas can be soothing and support natural sleep onset.
  • L-theanine: An amino acid found in green tea, known to promote alpha brain waves and help reduce anxiety without drowsiness.
  • Glycine: An amino acid that may help lower core body temperature and promote sleep quality when taken before bed.

Creating a Calming Sleep Ritual

One of the most powerful ways to signal your body that it’s time to sleep is to create a consistent, soothing bedtime routine. This doesn’t have to be elaborate — the goal is to unwind, unplug, and prepare your mind for rest. Here are a few ideas to incorporate into your nightly routine:

  • Dim lights at least an hour before bed
  • Put away screens and opt for a paper book or journal
  • Use essential oils like lavender or cedarwood for their calming effects
  • Take a few minutes to stretch, breathe deeply, or meditate
  • Write down a few things you’re grateful for to shift your focus to the positive

Final Thoughts on Supporting Circadian Health

Our modern environment is filled with challenges to good sleep — artificial light, stress, irregular routines, and constant stimulation. But by understanding how circadian rhythms work and making a few targeted changes to your daily habits, you can dramatically improve your sleep quality without relying on medications or sleep aids.

Good sleep starts the moment you wake up. Anchor your day with morning light, move your body, eat nourishing foods at regular times, and give yourself permission to wind down in the evening. Over time, these small actions can lead to profound changes in your energy, focus, mood, and overall health.

If blue light has been disrupting your nights, now is the perfect time to reset your routine and prioritise rest — your body and brain will thank you.

How well do you sleep? Do you limit your exposure to blue light after sunset? I’d love to hear your sleep tips in the comments below!