Reduce Your Exposure To Blue Light With These 6 Expert-Approved Tips

The worst thing about blue light is that it suppresses melatonin levels, which are needed to get a good night's sleep. And we all know how important sleep is for our health. Studies have shown that people who slept with as little as one hour of exposure to artificial blue light may have higher blood pressure and worse moods than those who got their "good" (i.e., natural) sleep. 

Reduce Your Exposure To Blue Light With These 6 Expert-Approved Tips
[image: unsplash by nubelson fernandes]

When exposed to too much artificial blue light before bedtime, your body doesn't produce enough melatonin, the hormone that regulates your circadian rhythm and tells your brain it's time for bed. In other words, this means you don't fall asleep as easily, and you don't sleep as soundly.

So what can you do to reduce your exposure to blue light? Here are six expert-approved tips.

1. Get Blue Light Blocking Products

Several blue light blocking products are now available, from computer glasses to phone cases. These products work by either filtering out the blue light waves or reflecting them away from your eyes. If you're exposed to blue light for long periods, investing in some blue-light-blocking products is a good idea. 

When you use blue light glasses, you should make sure that they have a wavelength of 400 nanometers or less. This range of blue light can help you fix your sleep issues and be less disruptive to your circadian rhythm. You can find glasses with this wavelength online or at some eye care stores.

2. Limit Your Time Spent In Front Of Screens

This one might be difficult for some people, but it's essential to limit your time in front of screens. Avoid using computers, phones, and other electronic devices for at least two hours before bedtime. And if you must use them, make sure to use the blue light blocking products. Night mode is another way to reduce the amount of blue light that seeps into your eyes. Many phones and computers now have a night mode that limits the blue light emitted from the screens. You can usually find this setting in the display settings on your device.

3. Use a Sleep Mask

If you find it challenging to avoid screens before bed or work night shifts, using a sleep mask can help. Sleep masks block out all light, including blue light. This will help your body produce more melatonin and get the restful sleep it needs. The masks are usually light-blocking fabric, such as silk or black-out material. You can find them at most drugstores or online.

[image: pixabay]

4. Increase Your Melatonin Levels Naturally

If you don't want to use a sleep mask, there are other ways to increase your melatonin levels naturally. One way is to expose yourself to bright light during the day. This can be done by spending time outside in natural sunlight or using a light therapy box. Light therapy boxes emit bright light that is similar to sunlight. The light from the box tells your brain it's daytime, which helps to regulate your circadian rhythm. You can find these boxes online or at some stores that sell health products.

5. Take Control of Your Device Settings

You can also take control of the blue light emitted from your devices by changing the settings. On most phones and computers, you can change the display settings to reduce the amount of blue light emitted. On an iPhone, go to Settings > Display & Brightness > Night Shift. This will turn on Night Shift mode, which reduces the blue light emitted from your phone's screen. You can usually find a setting to reduce blue light on a computer in the display settings. If you can't find it, there are also some free programs that you can download that will do it for you.

6. Get an Anti-Glare Screen Protector

If you spend a lot of time looking at screens, you might want to consider getting an anti-glare screen protector. These protectors work by reducing the amount of glare from your screen. This will help reduce the amount of blue light emitted from the screen. In addition, the anti-glare screen protector will also help to reduce the strain on your eyes. This is especially helpful if you work long hours in front of a computer. You can find these protectors online or at some stores that sell electronics accessories.

Reducing your exposure to blue light is vital for maintaining a healthy sleep cycle. Follow these tips to reduce the amount of blue light exposure and get a better night's sleep. If you can't follow all of these tips, try to use some of our recommended products, such as blue-light-blocking glasses or a sleep mask. And make sure to change the settings on your devices so that less blue light is emitted.