Blue light: How to block blue light and improve your sleep
As we spend more time staring at screens, a growing concern has emerged about the impact of blue light on our sleep. In this article, we'll delve into what blue light is, how it affects our sleep, and most importantly, explore ways to block blue light and get better sleep.
What is blue light?
Blue light is emitted by devices such as smartphones, tablets, computers, and televisions. Prolonged exposure to blue light has been linked to disrupted sleep patterns, eye strain, and potential long-term damage to our retinas.
The Influence on Our Sleep:
Studies have shown that the suppression of melatonin production, a hormone regulating our sleep-wake cycles, is triggered by exposure to blue light in the evening. This can make it more challenging to fall asleep and lead to lighter, less restorative sleep. With an avg. screen of over 4 hours per day, and lots of doom scrolling before bedtime, you can do the math that this isn't great.
Blue light blocking glasses: Do They Actually Work?
Enter blue light blocking glasses! These special glasses filter out or block blue light emitted by devices, reducing the impact on our sleep. But do they really work?
Several studies have investigated the effectiveness of blue light blocking glasses in improving sleep quality. A 2018 study published in the journal **Sleep and Biological Rhythms** found that participants who wore blue light blocking glasses during evening screen time experienced improved sleep quality and reduced symptoms of insomnia. Nice!
However, it's essential to note that not all blue light blocking glasses are created equal, and you will have to either get use to wearing glasses or change your current ones.
Reducing Blue Light Exposure: Limit Your Screen Time
While blue light blocking glasses can be helpful tools, it's equally important to limit your exposure to screens in general. Here are some strategies to reduce your blue light intake:
1. Use good lighting:
When reading or working on a computer, use table lamps or overhead lighting instead of relying on the screen's backlight.
2. Switch to e-paper displays:
E-paper displays known from Amazon Kindle ebook and Habity's bedside clock emit zero light and can be a great alternative.
3. Use Night Shift or Blue Light Filter Settings:
Enable built-in features like Night Shift (iOS) or Blue Light Filter (Android) on your devices to automatically adjust the screen's color temperature and reduce blue light emission in the evening.
4. Take breaks and practice good sleep hygiene:
Regularly take 10-15 minute breaks from screens, and establish a consistent sleep schedule, bedtime routine, and dark sleeping environment.
Alternative screens: E-Paper
In recent years, e-paper technology has emerged as a revolutionary alternative to traditional backlit screens. E-paper displays use electronic ink, which mimics the appearance of printed text or images on paper. They are easy on the eyes and doesn't emit any blue light.
Conclusion
Whether you opt for blue light blocking glasses or simply limit your screen time, taking control of your blue light intake by creating new habits is a crucial step towards achieving healthier and better sleep!
