Sleep is one of the pillars of optimal health. However, people sleep much less than in the past. The quality of sleep has also decreased. Lack of sleep is linked to heart disease, type 2 diabetes, depression, and obesity.
The use of artificial and electronic lighting at night can contribute to sleep problems. These devices emit light of a blue wavelength, which can trick your brain into thinking it is daytime. Many studies suggest that blue light at night disrupts your brain's natural sleep-wake cycles, which are crucial for optimal health. This article explains how blocking blue light at night can help you sleep.
Blue light disrupts your sleep
Your body has an internal clock that regulates its circadian rhythm, the 24-hour life cycle that influences many internal functions. Most importantly, it determines when your body is ready to be awake or asleep. However, your circadian rhythm needs signals from the external environment, especially daylight and darkness, to adjust.
The blue wavelength light stimulates the sensors in your eyes to send signals to your brain's internal clock. Note that sunlight and white light contain a mixture of several wavelengths, each of which has a significant amount of blue light.
Getting blue light, especially from the sun, during the day helps you stay alert while improving performance and mood. Some of the best blue light blocking glasses for sleep can help treat depression, and blue light bulbs have been shown to reduce fatigue and improve the mood, performance, and sleep of office workers.
However, modern electronic devices and light bulbs, especially computer monitors, also produce large amounts of blue light and can disrupt your internal clock if you are exposed to them at night. When it gets dark, your pineal gland secretes the hormone melatonin, which tells your body to get tired and fall asleep. Blue light, whether from the sun or from a laptop, is very effective in inhibiting the production of melatonin, reducing both the quantity and quality of your sleep.
Tinted glasses may help
Amber glasses offer the easiest and most effective way to avoid exposure to blue light at night. These scree protection glasses effectively block all blue light. Therefore, your brain does not receive the signal that it is supposed to stay awake.
Studies show that when people wear glasses that block blue light, even in a bright room or while using an electronic device, they produce as much melatonin as if it were dark. In one study, people's melatonin levels at night were compared with dim light, bright light, and bright light with polarized lenses.
Bright light almost completely suppressed melatonin production, while dim light did not. In particular, those who wore glasses produced the same amount of melatonin as those exposed to dim light. The glasses largely nullified the melatonin suppressing effect of bright light.
In addition, glasses that block blue light have been shown to stimulate significant improvements in sleep and mental performance. In a 2-week study, 20 people wore blue-blocking glasses or melatonin glasses for 3 hours before going to bed. The first group experienced significant improvements in both sleep quality and mood.
These glasses have also been found to greatly improve shift worker sleep when worn before bed. Additionally, in a study in older adults with cataracts, blue-blocking lenses improved sleep and significantly reduced daytime dysfunction.
That said, not all studies support the use of blue light-blocking glasses or lenses. An analysis of several studies concluded that there is a lack of high-quality evidence to support its use. However, anti-blue light glasses that block blue light can provide some benefits.
Other blocking methods
If you don't want to wear glasses every night, there are a few other ways to reduce blue light exposure.
One popular way is to install a program called f.lux on your computer.
This program automatically adjusts the color and brightness of your screen based on your time zone. When it's dark outside, it effectively blocks out all blue light and gives your monitor a subdued orange hue.
Similar applications are available for your smartphone.
Some other tips include:
-turn off all the lights in your home 1 to 2 hours before bed
-get a red or orange reading lamp, which does not emit blue light (candlelight works well too)
-keep your bedroom completely dark or wear a sleep mask
-It is also important to be exposed to lots of blue light during the day.
If you can, go outside to expose yourself to sunlight. Otherwise, consider a blue light therapy device - a powerful lamp that simulates the sun and bathes your face and eyes in blue light.
The bottom line
Blue light, emitted from smartphones, computers, and bright lights, can inhibit your sleep if you're exposed to it at night. If you have a history of sleeping problems, try reducing your exposure to blue light at night. Amber learn more glasses can be particularly effective. Several studies support its ability to improve sleep quality.