Sleep Improved by Reducing Blue Light

There are a myriad of reasons why people don’t get enough sleep. However; there are steps you can take to improve sleep, like reducing nightly water intake and turning down your thermometer. Another step to consider is wearing blue light blocking glasses.Blue Light and Sleep Cycle

Your circadian rhythm is a 24 hour cycle that is affected by sunlight and temperature. Normally, you get sleepy at night because your body naturally drops in temperature and blue light exposure is reduced. Reduced light exposure means increased levels of naturally occurring melatonin. Melatonin makes you sleepy.

If blue light from the sun reduces melatonin levels, you don’t want any blue light exposure after sunset. Since the invention of streaming services, smart phones, and tablets blue light exposure from electronics is ample. When using electronics at night, you disrupt many physiological processes including decreasing melatonin levels. Luckily, you can block blue light.

Blue Light Blocking and Sleep

In a recent study, participants wore blue blocking glasses 3 hours before bedtime for two weeks. Results showed a 58% increase in night time melatonin levels. Also per sleep questionnaire, participants slept better, fell asleep faster, and increased sleep time for 24 minutes. How many times have you hit the 5 minute snooze button?

You should be thinking to yourself, “Where do I find these special glasses?” Well the color of the lenses are the most important. The lenses should have a amber tint to them. Amber does the best job of blocking blue light. Links to glasses here and here.

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