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What Is Blue Light and Why Should You Care?
You’re probably well aware of how important sleep is, but let’s be honest: actually getting enough can be a real challenge. Between work, family, and the constant pull of technology, you may feel like you’re always “on.” But what if one simple addition to your nighttime routine could help you fall asleep faster and stay asleep longer? Enter: blue light blocking glasses. You’ve likely heard about how blue light from phones, tablets, and computers can disrupt your circadian rhythms and rob you of precious shuteye. In this article, we’ll explore how blue light glasses can help filter out these troublesome wavelengths so you can get the restorative rest your mind and body crave. From covering the science behind their benefits to sharing actionable tips for making them part of your bedtime ritual, you’ll learn everything you need to start seeing a noticeable improvement in your sleep quality. So say goodbye to tossing and turning and hello to sweeter dreams!
How Blue Light Affects Your Sleep and Health
Blue light is the high-energy visible light in the blue wavelength range. It's emitted by the sun, but also electronic screens like phones, tablets, TVs, and computers. While some blue light exposure is normal and even healthy during the day, too much blue light at night can disrupt your circadian rhythm and make it harder to fall asleep.
The Problem with Blue Light Before Bed
Staring at bright screens or overhead lights right before bed tricks your brain into thinking it's daytime. This inhibits the production of melatonin, the hormone that makes you sleepy. The end result? You end up lying in bed for hours trying to fall asleep or suffering from poor sleep quality. Over time, chronic blue light exposure at night may increase your risks for insomnia, obesity, and depression.
Solutions Abound
The good news is there are many ways to curb blue light exposure in the evening. Turn off all screens and overhead lighting at least an hour before bed. Use dim orange lights which have a warmer glow. Install blue light filters on your devices and enable night shift modes to automatically block blue light. Blue light blocking glasses are also effective and convenient - just slip them on when the sun goes down and your eyes and circadian rhythm will thank you.
Combining multiple methods will have the biggest impact on your sleep and health. Make a plan to limit screen time, use warmer lighting, enable night modes on electronics, and try blue light blocking glasses. Sweet dreams!
Reducing Blue Light Exposure Naturally
Blue light, the high-frequency light emitted by electronic screens like phones, tablets, and computers, wreaks havoc on your sleep and health. Studies show blue light exposure suppresses melatonin production, the hormone that regulates your sleep-wake cycle. When your melatonin is disrupted, your body has a harder time falling asleep and staying asleep.
Prolonged blue light exposure is linked to increased risks of obesity, depression, and certain cancers. The blue light tricks your body into thinking it's daytime, even late into the evening. Your body's circadian rhythm depends on the natural cycle of light and darkness to function properly. Artificial light disrupts your body's innate timing system and has detrimental effects on your health and well-being over time.
Use Blue Light Blocking Glasses
If avoiding screens altogether isn't possible for you, invest in a pair of blue light blocking glasses. These special glasses filter out the harmful blue light to protect your eyes and circadian rhythm. You can get stylish, prescription or non-prescription versions. Wear them in the evening when using electronics or as an alternative to turning off screens before bed.
Blue light may be an unavoidable part of modern life, but you can take steps to reduce exposure and support your health and sleep. Making small changes to limit screen time at night and use blue light blocking tools can help you rest easier and be your healthiest self.
Limit Screen Time Before Bed
One of the easiest ways to reduce blue light exposure is to avoid looking at bright screens during the hour or two before bed. That means no phones, tablets, computers or TV. The blue light they emit tricks your brain into thinking it's daytime, making it harder to fall asleep.
Instead, try reading a physical book, taking a warm bath, or doing some light stretching. Establishing a calming pre-bed routine will help you unwind and prepare for sleep. If you do need to use electronics, enable the night shift or blue light filter on your devices which blocks some of the blue light.
Use Dim Lighting
Bright overhead lighting and task lighting also expose you to blue light. As bedtime approaches, start dimming the lights in your home. Use floor and table lamps with warm, amber bulbs instead of harsh overhead fixtures.Candles and salt lamps also provide a soft glow. Not only will reducing blue light help re-set your circadian rhythm, but dim light is more relaxing and calming before sleep.
Spend Time Outdoors
Getting exposure to natural light during the day helps ensure you sleep well at night. Try going outside for at least 30 minutes a day, as exposure to sunlight aids your body's production of vitamin D and helps set your circadian clock. Opening the blinds to let in natural light can also help during the day if you can't get outside. At night, be sure to close the blinds to block outside light from disturbing your sleep.
Making a few simple lifestyle changes to limit blue light exposure, especially in the hour before bed, can have big benefits for your sleep and health. Give these natural techniques a try and you'll be sleeping soundly in no time.
Enable Night Shift or Night Mode
If you have an iPhone, iPad or Mac, use the Night Shift feature. It will automatically shift the colors of your display to the warmer end of the spectrum in the evening. Android devices offer a similar Night Mode option to reduce blue light. Enable this feature and your device will limit blue light exposure when the sun sets.
Install Blue Light Filtering Apps
There are many free blue light filter apps you can download to limit blue light on your devices. Apps like Twilight, Night Shift, and Bluelight Filter will adjust the screen to emit warmer colors, reducing blue light exposure. These types of apps allow you to set schedules to automatically activate the filter at night. Some even let you adjust the intensity of the filter for maximum blue light blocking power.
Lower Screen Brightness
A simple way to reduce blue light from your devices is to lower the screen brightness, especially in the evening. Most displays emit more blue light at higher brightness levels, so dimming your screen will naturally limit blue light exposure without having to use any special features or software. Make it a habit to lower the brightness on your phone, tablet, laptop and any other electronics at least 30 minutes before bedtime.Using these built-in blue light blocking options, along with your new blue light glasses, will minimize blue light exposure for better sleep and eye health. Every step you take to limit blue light, especially in the evening, will help establish a consistent sleep-wake cycle and make it easier to fall asleep at night. Sweet dreams!