29/08/2022
Sources of blue light :
• Smartphones, laptops, computer screens, tablets, gaming goggles
• LEDs (so watch out for your bedside lamp bulb!)
• E-Readers (such as Kindle)
• Television screens
• Fluoroscent lights (in offices, factories and hospitals)
Since it’s not always convenient to simply turn off sources of blue light after it gets dark, here are a few other ideas to reduce blue light exposure that may be interfering with your sleep.
• Daylight : Expose yourself to plenty of daylight / bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.
• Make it a routine: Set an alarm 2-3 hours before bedtime to remind you to switch to alternate lighting, or put on your blue-light filter specs, or turn off electronics altogether. If you work night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses or installing an app that filters the blue/green wavelength at night.
• Find a better lamp: If you like to read in bed, try getting a lamp that doesn’t emit blue light. Red or orange lamps work well, as does natural lighting like candles. Those “environmentally friendy” energy-saving compact fluorescent lightbulbs and LED lights tend to produce more blue light than other types of bulb. There are also lamps available which have a range of adjustable ambient lighting settings.
• Learn to dim: Whilst dimming the brightness on your electronic devices (if they have a “night mode” that reduces the emission of blue light) will be helpful, but using blue light blocking spectacles or a screen cover for your PC will make a HUGE difference.
• Try an app: There are several apps (such as IRIS) which can help reduce blue light emission from your smartphone and computer.
• Improve your sleeping environment: If there are light sources in your bedroom that you can’t dim or turn off, try using an eye mask to block them out once you’re in bed.
Sources of blue light :
• Smartphones, laptops, computer screens, tablets, gaming goggles
• LEDs (so watch out for your bedside lamp bulb!)
• E-Readers (such as Kindle)
• Television screens
• Fluoroscent lights (in offices, factories and hospitals)
Since it’s not always convenient to simply turn off sources of blue light after it gets dark, here are a few other ideas to reduce blue light exposure that may be interfering with your sleep.
• Daylight : Expose yourself to plenty of daylight / bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.
• Make it a routine: Set an alarm 2-3 hours before bedtime to remind you to switch to alternate lighting, or put on your blue-light filter specs, or turn off electronics altogether. If you work night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses or installing an app that filters the blue/green wavelength at night.
• Find a better lamp: If you like to read in bed, try getting a lamp that doesn’t emit blue light. Red or orange lamps work well, as does natural lighting like candles. Those “environmentally friendy” energy-saving compact fluorescent lightbulbs and LED lights tend to produce more blue light than other types of bulb. There are also lamps available which have a range of adjustable ambient lighting settings.
• Learn to dim: Whilst dimming the brightness on your electronic devices (if they have a “night mode” that reduces the emission of blue light) will be helpful, but using blue light blocking spectacles or a screen cover for your PC will make a HUGE difference.
• Try an app: There are several apps (such as IRIS) which can help reduce blue light emission from your smartphone and computer.
• Improve your sleeping environment: If there are light sources in your bedroom that you can’t dim or turn off, try using an eye mask to block them out once you’re in bed.
