Can blue light -blocking glasses help you sleep better?

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What is blue light, exactly?

A short segment of wavelengths nestled within the electromagnetic radiation spectrum is known as visible light. Our brains combine the wavelengths of visible light recorded by our eyes to produce white light.

Perhaps you recall using a prism to bend the wavelengths that make up white light into a rainbow of hues. Blue light shades toward violet at one end of this rainbow. There is a lot of light in the sun at all visible wavelengths.

The wavelengths of visible light are measured in nanometers (nm) and range from 400 to 700 nm. The wavelengths of blue light are between 450 and 495 nm. Furthermore, different wavelengths of blue light have diverse effects on our bodies, including sleep and attentiveness.

What effect does light have on our bodies?

According to a neurologist, light exerts nonvisual impacts on the body in addition to helping us see. Sleep and wake cycles, hormone activity, eating and digesting, and other critical physiological activities are all regulated by the 24-hour circadian clock in the brain. "Our circadian rhythms are controlled by special photoreceptors in the eye," he explains. Melanopsin, a nonvisual photopigment that is particularly sensitive to 480 nm light near the blue-green end of the visible light spectrum, is found in these cells. Cones, another type of visual photoreceptor, allow us to see even shorter wavelengths of blue-violet light, around 450 nanometers.

What effect does blue light have on sleep?

Blue-enriched light is preferable throughout the day since it helps to synchronize our circadian clocks to a 24-hour day. Certain wavelengths of blue light, whether from a natural source such as the sun throughout the day or from electronic devices that create blue light, help us stay attentive. While the stimulation is beneficial during the day, it can disrupt sleep at night. Blue-light exposure in the evening, such as binge-watching a TV show on your laptop right before bed, stimulates melanopsin-containing cells and alerts the brain, fooling it into thinking it's daytime. It may be more difficult to fall asleep as a result of this, and the quality of your sleep may suffer as a result.

Also read Computer eye syndrome

Can blue-light filtering aid tire eyes and tired bodies?

Although a recent systematic review suggested that blue light-blocking eyewear could benefit those with insomnia, the studies themselves aren't detailed enough to draw that conclusion. The majority of blue light-filtering glasses on the market, as well as special coatings applied to prescription lenses, aren't standardized. As a result, you have no way of knowing which wavelengths are being blocked and whether this has an impact on merely visual function or essential nonvisual functions like alertness and the circadian clock. In addition, the timing, duration, and nature of the nocturnal light exposure were not specified in the summary of these investigations.

Avoid screen use as much as possible after sunset, especially within two to three hours of bedtime, if you wish to block the stimulating blue light that could interfere with sleep. You can also use computer software that minimizes the amount of blue light emitted to reduce the amount of blue light emitted. Night Shift (accessible for Apple devices) and f.lux, a free download for all PCs and connected devices, are two examples. You should also try to resolve any other concerns that are interfering with your sleep.

The American Academy of Ophthalmology recommends utilizing the 20-20-20 rule to assist prevent eye strain, which is a common problem for people who spend a lot of time in front of a screen. Look away from your screen for roughly 20 seconds every 20 minutes at an object about 20 feet away.

If you spend most of your time indoors, you should receive as much daylight exposure as possible in between screen time to offer a strong circadian and alerting stimulus.

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