Blue light blocking glasses... do they actually help?
/To the chagrin of my husband, I started sporting a new “style” about 3 weeks ago… and, no, not my greying hair! That’s another story.
Rather, I started wearing orange blue light blocking glasses around the house, from after dinner until bed. They are quite unattractive (I went for a cheap pair… there are much more stylish ones out there), and he finally asked the other night, “so… is this look forever?”
The answer is yes. At least for now. Unless new research comes out that suggests differently...
I have been a poor sleeper for years, and after doing a great deal of research for a recent presentation on sleep, I finally started taking seriously the whole host of health issues* related to lack of sleep.
I hunkered down and started making some real changes. One of those changes were the blue light blocking glasses. I know we’ve all heard of them, but do they work?
What is blue light?
Sunlight is made up of red, orange, yellow, green, blue, indigo and violet light, and when combined, it becomes the white light we see. Each of these colours has a different energy and wavelength, with blue at one end of the spectrum (short wavelength / more energy) and red on the other end (longer wavelength and less energy).
Are there any benefits to blue light?
Absolutely. Blue light is critical during the day because it helps regulate our circadian rhythm, which controls our sleep/wake cycle, our metabolism, secretion of hormones and a host of other things. Blue light also boosts our alertness, our moods and our cognitive function.
It’s when we get into the evenings that blue light can become an issue.
The not so good...
When the sun goes down, darkness triggers our pineal gland (inactive during the day) to start secreting melatonin, preparing us for sleep. Before the advent of artificial light, our sleep and wake times were dictated by sunrise and sunset.
But of course nowadays we are bombarded by artificial blue light in the evenings, with our screens as well as LED lighting – energy-efficient, yes, but not health friendly. The LED lights give off a great deal more blue light than our old, trusty incandescent light bulbs. And more than halogen bulbs as well.
Studies are showing this artificial blue light upsets our circadian rhythm (natural wake/sleep cycle) by reducing the secretion of melatonin – the essential trigger for sleep onset. In fact, it can disrupt our sleep cycle by up to three hours.
How to protect yourself from blue light at night
Well… the best way would be to avoid any screens and surround yourself with natural candlelight in the evenings. Obviously not happening.
Other ways:
avoid bright screens at least 90 min before bed
turn on the nightshift option on your phones, ipads and computers (or install an app such as f.lux)
go back to incandescent light bulbs (if you can find any)
avoid using a night light, if possible. If not, find a red one (a red Christmas tree bulb will work). Red light has the least power to shift circadian rhythm and suppress melatonin
And/or... wear blue light blocking glasses
Blue Light Blocking Glasses
As usual, there is conflicting information out there regarding these glasses. Dave Asprey from Bulletproof (note he has his own line of glasses called TrueDark) says that we should be wearing glasses with red lenses to block out both green and blue light rays; most others say that an orange/amber lens is all you need (at least for night). And of course there are a few who say this is all nonsense ;-)
But there have been enough people who swear that their sleep has changed for the better by wearing these glasses (yes, anecdotal evidence for sure). Not only that, they say their eye strain has decreased substantially.
What is evident is that our prolonged exposure to artificial blue light is not natural, and we are being bombarded by it.
So I am playing it safe and wearing my orange glasses around at night. I opted for an inexpensive pair of Uvex glasses that came recommended ($20). They definitely aren’t the most comfortable (or attractive, as I’ve mentioned), but they are serving their purpose. I think. When I am feeling a little more flush I may splurge and buy a pair of TrueDark glasses.
Of course, this is just one of many suggestions to enhance the sleep of those who struggle. There are many more sleep tips, some of which I include in my blog titled Sleep 101. One additional recommendation is getting early morning sunlight exposure, sometime during the first two hours after sunrise. No sunglasses. Even a few minutes of natural light helps reset our circadian rhythm for both the day and evening. Unfortunately, this doesn't work by simply looking out a window.
So - the big question - am I sleeping better?
And unequivocal yes! Do I credit my glasses? It's hard to tell. I have been implementing almost everything on the list in my Sleep 101 blog, as well as going outside for a walk first thing every morning to get the early morning sun. All I know is that something is working :)
In the meantime, thank you so much for your inspiring responses to my most recent eblast titled, "What will you do differently?" As promised, I've included the responses at the bottom of this email.
I hope you are all coping and staying healthy. And as always, please don't hesitate to reach out if you want to chat about taking your health to the next level.
Sweet dreams :)
gillian
*Sleep studies have shown links between lack of sleep and cancer, diabetes, weight gain, cardiovascular disease, alzheimers, anxiety and depression.
What will you do differently...?
I will never take for granted getting together with the people I love in person EVER again - repeat that...ten times over ; ); Be grateful for all that I have; remember the new mindfulness; indoor fitness and cooking routines I was able to develop when there's no distraction; not shake hands regularly (and definitely wash hands more and better); not judge people for wearing masks (or whatever other people do that is/was a mystery to me); be grateful for all the choice we have; enjoy my own company; Your email provided the opportunity to take the time and really think about the impact of this situation... creating a list is exactly what I need to execute; an excellent exercise to help us be better neighbours and global citizens; Reset 2.0 with my commitment to Jesus; Stay close to family members far away; Build the new extended family that Cameron brings to our family; Maintain my health through diet and exercise, and remain active; Practice daily gratitude; Let people (all people) know they matter (by sending intentional, positive energy and thanks towards everyone that I come into contact with - even the arse holes ;-); Free myself from old grievances and resentment (Doing this for me also releases others from that energetic bind); Pause - when communicating with my precious family - then Respond from love (instead of reacting); Move my body daily (walk, yoga, qigong or other ); Say yes when I mean yes...and No when I mean no (giving myself permission to change my mind); Be a light in at least 1 person’s day; View the accumulation of money as a vehicle to give more generously to those in need;Listen, really listen when people speak....then reflect back the kindest version of what I heard. Clarify if uncertain of their intention; Commit to a volunteer teaching role; I have to say holding gratitude for “freedom”; to enter my apartment without wiping down my door handles and keys and phone each time, to take an elevator with a load groceries or laundry over the stairs for the simple luxury of a safe lift, to walk the dog and not be preoccupied and tense about my social distancing or feeling uptight because others are lax .. the freedom to shop for groceries when I want and not pre order 2 weeks in advance and receive 30% less than I hoped and lastly, the freedom to work - I have lost my livelihood and wonder when we will get back. I remind myself daily that we have the easy job – in that we have to “ sit /stay “ like a good dog!; My one thing I will do differently is “not” stress so much about dinner.