Without a doubt, getting a good night’s sleep is one of the best things you can do for your overall health and wellbeing. There’s nothing worse than trying to get through an entire day of work, errands and everything else when you haven’t slept well the night before. Yet whilst most of us are aware of this, many of us still stay up late on our laptops, tablets or tapping away on our phones – even once we’re in bed.
Scientists have produced plenty of evidence pointing to the fact that the blue light emitted from our computer and phone screens negatively impacts our sleep. This is because the blue light alters the amount of sleep-inducing hormone melatonin, which makes your body think that it’s time to be more alert – rather than time to sleep.
The good news is that with a few simple changes to your lifestyle, you can easily manage the amount of blue light that you are exposed to throughout the day.
1. Blue Filter Glasses
If you’re a fellow glasses-wearer like I am, then it’s a good idea to invest in a pair of blue light filter glasses. Brands such as Eye Wear These provide a blue light filter coating on all their glasses including popular brands such as my favourite Ray-Ban, Miu Miu and Armani (so you can still look stylish whilst also protecting your eyes!). With so many of us planted in front of a screen for most of the day, blue light filter glasses can not only protect your eyes but also help your eyes feel less strained throughout the day and help you get a better night’s sleep. I recently got a pair of great-looking Ray-Ban glasses from Eye Wear These, as you can see pictured in this post, complete with the blue light filter coating and I most definitely noticed a difference in terms of my eyes feeling less tired when I’m working on my laptop and also being able to get to sleep easier. This is such a small and easy change, yet one that’s made a huge difference!
2. Blue Light Filtering Software
As companies are getting more and more aware of the negative impact that blue light can have on our sleep and lifestyle, a number of apps and new software have been developed whereby you can schedule your screen to shift from a blue-light to a more warm, more red-toned wavelength light in the evenings. Some phones can do this automatically (such as the ‘night shift’ mode on iPhones) and there are some free softwares available which you can download onto your laptop or computer – just type in ‘blue light filter software’ into Google!
3. Carotenoid Supplements
Although our eyes aren’t great at filtering out blue light, some research suggests that carotenoid supplements can help strengthen the eye’s natural ability to blue blue light rays. This works by strengthening the retinal pigment epithelium, which contains carotenoids that we absorb through our diet in foods such as carrots, plums, apricots and mangoes. Carotenoids are effective at absorbing blue light and can therefore help to protect your eyes and improve the quality of your sleep.