Do you really need a blue light screen protector? Australia’s leading sleep expert shares..

Blue light – it is one of the biggest factors to limit sleep. Emitted from devices such as phones and ceiling lights, if you are looking to sleep better, less stress and minimise daytime fatigue, managing blue light exposure is one of the easiest – and scientifically verified – ways to do it.

On behalf of LightShield Eyes, I am pleased to utilise my 9 years of academics to bring this research to you – so you can make an informed decision on how to manage it.

First up – how does blue light impact your sleep?

As noted in no less than 15 scientific studies, blue light exposure, particularly in the 2 hours before bed, suppresses melatonin. Melatonin is the hormone to help you fall and stay asleep.

How much does it limit melatonin, you may wonder?

Studies show 1 hour of blue light exposure suppressed melatonin levels by 23%, and 2 hours reduced levels by 38%.

38% – almost half of your entire production of melatonin.

Needless to say – if you are experiencing problems falling or staying asleep, and currently are not remedying this with blue light exposure management, that could be the key problem for you.

Second – how does blue light affect daytime fatigue?

A carry over effect of low melatonin during the night is increased fatigued during the day – as noted in clinical research.

Essentially, as you do not obtain the quality rest you need, you are likely to wake up tired, and have an increased reliance on caffeine and sugar to power you through.

And I am sure we are all aware what happens then – we experience a high, and then a terrible low – aka caffeine and sugar crash, which leaves us even more fatigued after.

Third – how does blue light influence stress levels?

Lastly – and this is a big one, because I know we are ALL stressed out, is to know that blue light increases stress levels – after exposure, your body produces cortisol, an alerting hormone.

Evidence shows high cortisol is linked with stress, anxiety, restlessness, tension, and irritability.

Hence, for stress management, limiting blue light again, is key.

 So how can I limit blue light exposure?

  1. Limit usage on devices as much as possible – opt for screen free evenings when you can
  2. Dim or turn off lights not in use – the less ambient light, the better. The only clause to this is candles – they emit red light, which is not harmful for your sleep.
  3. Opt for a blue light screen protector such as Light Shield – for you and your loved ones! This means even when avoiding devices is not possible, you still have protection from the blue light – helping you sleep better, stress less and feel more energetic throughout the day.

Waking up in the morning!!! Really waking up…

If you struggle getting up in the morning or simple want to improve in this area, a structured morning routine can set you up for a more productive, peaceful, and powerful day. With COVID19 affecting us all in many ways, getting some morning structure back in place especially in the morning, can assist you in maintaining your physical and mental fitness. Some of the best tips around improving your mornings include:

  1. Set a daily time you want to wake up every morning in order to help your body establish a rhythm.
  2. In the morning when your alarm goes off, avoid hitting snooze as this can mess with your internal body clock. Place your alarm out of reaching distance so you are forced to walk to turn your alarm off.
  3. This may sound hard but try and not use any forms of technology for the first thirty minutes after waking up.
  4. Incorporate some form of exercise into your mornings. With some willpower, after not too long you will look forward to this part of your day. A little motivation, it is said that Mark Wahlberg (Famous Movie Star) has his first workout for the day prior to 4am which is hours before many of us even wake up.
  5. Get out and get some sunrays into you. The body needs natural sunlight to function at its optimum capacity so what better way to start the day then getting some fresh air.

This is just a few tips and is not the answer to all your morning problems, but it is said that success begins the moment you step out of bed.