Blue Light – Healthy Ways to Sleep Better and Better Eye Health

review page blurb:

TL;DR (Too Long; Didn’t Read)– Reduce blue light at night to sleep better & to help your vision – block blue light on your electronic devices and at home.  Recommendations: Computer–F.Lux  // Smartphone–Twilight  or Apple Night Shift  //  TV–Blue Reducing Glasses  //  Home–Phillips HUE

Read More Reviews Here

Long Version –

ROY G. BIV – all the colors in sunlight.  Today we are going to focus on BIV (Blue, Indigo, & Violet), referring to it in this article as simply “blue.”

Blue light is everywhere, direct sunlight, computer & tv screens, smartphones, fluorescent & LED lighting, and all the way to K-mart specials.

Blue light is great for waking up in the morning,

• Regulates Circadian Rhythm (sleep/wake cycles)
• Boost Alterness
• Helps Memory
• Elevates Mood

It’s not so good when you want to go to sleep, and when combined with electronic devices it can cause Digital Eyestrain Syndrome (eek).

Let’s talk sleep. More specifically, your sleep cycle – it starts with your circadian clock…  This is your internal mechanism for going to sleep (feeling tired) and waking up (feeling alert).  Your circadian clock is based on the changing light of the day.

Diving in a bit more, your circadian clock is run by a chemical in your body called melanopsin.  Melanopsin regulates sleep and our moods by suppressing melatonin.  (Melatonin is a sleeping hormone)  Melanopsin counters melatonin by activating cortisol, a hormone that makes us more alert (stress hormone).

Got it? Okay, quicker this time – Melanopsin suppresses Melatonin (sleep) by activating Cortisol (awake).

Basically, melatonin builds up during the day, as the light decreases, making us sleepy when night comes

So what does this have to do with blue light?

Blue light from sources other than the sun, do not allow melatonin to build up and disrupts the sleep cycle.  Blue light from screens and lighting send the wrong signal (no decrease in light) so melatonin can’t build up. And low or no melatonin causes people to have trouble sleeping so they wake up tired.

Interesting Side Note – Every organ has its biological clock (and the circadian synchronizes organs to activate during certain times). Additionally, our organ’s clocks respond to when we eat. The act of eating turns on the genes responsible for digestion. Helpful hint, get better sleep by eating no later than 4 hours before bed.

Digital Eyestrain Syndrome

Our eyes do a poor job of blocking out blue light.  In fact, it isn’t even in their job description.  Blue light as it comes from the sun, as our only source since the beginning of time, serves a distinct purpose.

However, we abuse this through the overuse of our digital screens.  This overuse can have some unsettling side effects.

• Blurry Vision
• Difficult Focusing
• Dry & Irritated Eyes (from not blinking enough)
• Headaches
• Even Neck and Back Pain

So there is a valid argument for always having a blue light filter on all of your electronic devices, all the time.

Also, the simple 20-20-20 eye health exercise as recommended by the American Optometric Association

• After 20 Minutes of Artifical Blue Light Exposure
• For 20 Seconds
• Look at an object 20 feet away

Why?

Blue light filters can prevent the abuse of blue light on your body by allowing your body to build up melatonin throughout the day and also minimizing vision & other health problems which may arise.

Our Preferences 

Computer (PC/Mac/Linux)

• F.Lux – Download from Their Site – FREE
• Blue Light Reduction Non-Prescription Glasses – Gunnar Optiks   (Use for TV, too) – $$

Smartphone – (Android/iPhone)

• Twilight – Install on Android – FREE
• Apple Night Shift – How to Turn On Blue Light Filter – FREE

TV

• Warm Color Temperature (Lowest K) – FREE
• Blue Light Reduction Non-Prescription Glasses – Gunnar Optiks  (Use for Computer, too) – $$
• Eliminate Blue Digitally with Drift TV – $$$$

Home (Bedroom)

• Before bed dim red light with GE Align PM – $
• An advanced version – one bulb morning and night LUCERO Smart Bulb – $$
• Top of the line – think home automation, works for morning and night Phillips HUE Starter Kit – $$$$

Cost Key

• Free = $0
• $<$20
• $$<$50
• $$$<$100
• $$$$>$100

How to use

For enhanced sleep –

1. Get 1/2 hour of natural morning blue light, morning walk anyone?
2. Look to stop eating and drinking (other than water) 3-4 hours before bed
3. Minimize greatly (some would say avoid) artificial blue light 2-3 hours before bed

For eye health –

1. Minimize artificial blue light all the time
2. Practice 20-20-20

Read More Reviews Here

Disclaimers, Like a galore of ’em
We are not doctors nor certified nutritionists. We do our research and find what works best for us. Also, the links are to Amazon and we might make a penny or few if you click n buy, so I guess you can say we have a vested interest…really we just have a huge interest in your health!

References:

http://www.allaboutvision.com/cvs/blue-light.htm
https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
https://en.wikipedia.org/wiki/Effects_of_blue_light_technology
https://justgetflux.com/research.html
https://gunnar.com/lens-technology/#bluelightsection

Bonus Eye Health Infographic – Thank you AOA!

Published: 10/2017