Going off the grid and moving to the hill tops isn't an option? Not to worry! BlueBlockers.com.au shares 6 ways you can improve your sleep and health by minimising blue light:
- Wear Blue Blocking Glasses
- Install Screen Filters On Your Device
Just a few minutes of light exposure from your screen can disrupt melatonin production for hours - having a huge effect on your sleep quality and health. Modern devices use screens that emit large amounts of blue light. We use and recommend Sleep Shield filters for phones, tablets and laptop devices to reduce blue and UV light.
- Install Blue Blocking Software
There is software available that restricts the amount of blue light being emitted from your device. f.lux is the best piece of software for your computer. If you're looking for software for your phone unfortunately f.lux is only available on jailbroken devices. If you can't jailbreak your iPhone we recommend using a screen filter. For Android users 'Twilight' is available but isn't very effective at reducing blue light. If you’re watching your TV, play around with the color temperature and brightness settings to reduce blue light.
- Use Low Blue Light Light Bulbs
Modern energy efficient light bulbs such as halogen lights, fluorescent lights and even some LED lights put out a lot of blue containing 'white light'. Traditional light sources such as incandescent light bulbs or even fire (i.e. candles) put out a lot less blue light.
- Sleep with an Eye Mask
Even though our skin senses light, our eyes are the primary sensors. Our eyelids are translucent and studies have shown that even a small amount of light perceived through closed eyelids can disrupt circadian rhythm and your sleep quality. Cover them with a contoured eye mask.
- Use low wattage Red Night Lights
If you must get up during the night, don’t turn on the main lights. If you really need light to go to the loo, look at having a low wattage red light night light.
- Reduce Light Pollution