On average, Americans spend almost half of their day staring at a screen. That is about 10 hours a day spent looking at a computer or smartphone that emits "blue light," a type of light that tells your brain to stay awake and alert.
In small doses, this type of light is not necessarily harmful; after all, sunlight is a "white light" that includes some of these same rays of blue light. But simply put, our eyes and bodies are not designed to withstand the amount of blue light exposure we receive at standard 9 to 5 desk work.
This is especially true when it comes to getting a good night's sleep. Exposure to blue light can lead to sleeplessness and restlessness at night, especially if that exposure continues well into the night. If you watch TV, browse Facebook on your phone, or read on your iPad before bed, you may just be reducing the quality and quantity of your sleep (and you may not even know it).
There are many tips and tricks to help you fall asleep at night, but special glasses designed to block blue light could be a new tool for chronic insomniacs. Is it a fad or does it really work? Let's take a look at the science behind these glasses and how it can help you sleep.
What is blue light and why is it important for sleeping?
All light is on a spectrum and each type of light has its own energy and wavelength. Red and orange light have lower energy with longer wavelengths, while blue light has shorter wavelengths with more energy.
Our brain depends in part on our eyes to determine when it is appropriate to produce more melatonin, the hormone that makes us feel drowsy. When it's light outside, your brain suppresses melatonin production so you can stay alert. However, as the sun sets, the reduction in natural light signals to your brain that bedtime is approaching, and your brain responds by producing more melatonin.
Blue light (found in both natural sunlight and screen light) is partially responsible for this melatonin suppression. So if you are watching TV or on a computer late at night, you are unknowingly intervening in your brain's natural sleep-wake process. The concept is simple: reduce your eyes' exposure to blue light and your brain can more easily produce melatonin that helps you fall asleep.
Aren't blue light blocking glasses for tired eyes and not for sleeping?
Yes, one of the main purposes of glasses that block blue light (sometimes called "computer glasses") is to reduce the strain on the eyes. This is because prolonged exposure to blue light can contribute to many vision problems, including macular degeneration, digital eye strain, and retinal damage.
But one of the lesser-known benefits of blue-blocking glasses is their impact on the quality and quantity of your sleep. While your eyes are not solely responsible for signaling your brain to make melatonin, they are a very important part of the equation.
Adjusting how and when you are exposed to blue light can help people prone to insomnia sleep faster and sleep longer at night. This is particularly true when you combine blue-blocking glasses with other techniques such as exercising early in the morning, drinking tart cherry juice, and dimming the lights about an hour before bedtime.
If I want to wear blue light glasses to help me sleep, what should I do?
It is not necessary to wear these special types of lenses all day to reap the blue light reduction sleep benefits. Instead, most sleep experts will recommend swapping your normal specifications for blue-blocking glasses about 3 hours before bed.
If they're not working at all, you may need to add a few other tricks to help your brain send you to sleep. If you have a hard time falling asleep and staying asleep most nights, try adding these tips and tricks to your nightly routine:
- Change to blue light filter glasses 3 hours before bedtime.
- Exercise early in the morning.
- Drink tart cherry juice (rich in melatonin) about an hour before bedtime.
- Listen to relaxing music designed to help lower your heart rate and reduce anxiety.
- Wear an eye mask to block the light emitted by electronic devices in your home.
And if even after following these tips you are still having a hard time falling asleep and staying asleep from blue blockers, your mattress could be the problem. If you notice excessive sag towards the center of the bed or wake up with aches and pains, these are likely signs that your mattress needs to be replaced.
For chronic insomniacs, highly contoured beds, such as those with memory foam comfort layers, can help you feel comfortable and fall asleep. If night sweats are what is keeping you awake, try looking for a specialized cooling mattress that helps disperse body heat so you can sleep cool through check out here the night.
Getting a good night's sleep is about finding the right balance between a great bed, a great relaxation routine, and a healthy lifestyle. It may sound like hard work, but you will be grateful once you feel the effects of eight hours of restful and rejuvenating sleep.