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?
- Limit usage on devices as much as possible – opt for screen free evenings when you can
- 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.
- 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.