In our fast-paced, digital world, it's more important than ever to prioritize sleep. But with the constant glow of screens and devices, it can be hard to wind down and get a good night's rest.
That's where blue light glasses come in. These glasses block out the blue light emitted from electronic devices, which can help you fall asleep faster and stay asleep longer.
What is blue light?
Blue light is a type of visible light with a wavelength of 380-500 nanometers. It's found in sunlight, as well as in the screens of TVs, computers, smartphones, and other electronic devices.
How does blue light affect sleep?
Blue light exposure suppresses the production of melatonin, a hormone that helps regulate sleep-wake cycles. When you're exposed to blue light in the evening, it can make it harder to fall asleep and stay asleep.
How can blue light glasses help?
Blue light glasses block out the blue light emitted from electronic devices, which can help to reduce melatonin suppression and promote better sleep.
Research on blue light glasses and sleep
There is a growing body of research that supports the use of blue light glasses for improving sleep. For example, a 2021 study found that people who wore blue light glasses for two weeks before bed fell asleep faster and had better sleep quality than those who didn't wear glasses.
Another study found that blue light glasses helped to improve sleep quality in people with insomnia.
How to use blue light glasses for better sleep
If you're interested in using blue light glasses to improve your sleep, here are a few tips:
- Wear your glasses for at least two hours before bed. This will give your body time to produce melatonin and prepare for sleep.
- Avoid wearing your glasses during the day, as blue light exposure can help to improve alertness and cognitive function.
- Choose blue light glasses that block out at least 90% of blue light.
- Make sure your glasses fit well and are comfortable to wear
Blue light glasses can be a helpful tool for improving sleep quality. If you have trouble falling asleep or staying asleep, consider trying blue light glasses for two weeks to see if they make a difference.
Additional tips for better sleep
In addition to using blue light glasses, there are a number of other things you can do to improve your sleep quality, such as:
- Establish a regular sleep schedule and stick to it as much as possible, even on weekends.
- Create a relaxing bedtime routine.
- Make sure your bedroom is dark, quiet, and cool.
- Avoid caffeine and alcohol before bed.
- Get regular exercise, but avoid exercising too close to bedtime.
If you're still having trouble sleeping after trying these tips, talk to your doctor. They may be able to recommend other strategies or treatments to help you get a better night's rest.