Does a blue light filter help you sleep?
Poor sleep increases your risk of issues such as obesity, diabetes and heart disease according to Harvard Health. Sleep is so important but often an under explored pillar of health. If we can get better sleep we can get better health, that’s a fact!
In order to answer the question “does a blue light filter help you sleep?” we first need to know why we would want a blue light filter in the first place and what types of blue light filter are available.
Blue Light and Sleep
We all have a circadian rhythm. This circadian rhythm or body clock was created from our evolution outdoors, under the sun. Blue light emitted from the sun told our body clock that it was daytime and to be alert and active. Cortisol levels would increase, as would serotonin and dopamine and we would be alert and happy during the day.
When the sun set blue light would disappear and this would signal to our body clocks that it was night and sleep would soon follow. This absence of blue light reduced cortisol and raised melatonin, which is our sleep hormone, and send us off into a nice deep restorative sleep.
This was great for us ancestrally but the issue we have now is we still have our ancestral circadian rhythm influenced by natural light/dark cycles but we are living in an alien world.
By bringing blue light into our homes after dark we have created many artificial suns that are telling our ancient circadian rhythms that it is daytime. These messages keep cortisol (stress hormones) high and suppresses melatonin (sleep hormone). This seemingly harmless blue light that is found everywhere in the home including your TV, Fridge Light, Smart Phone, Laptop, Appliances and House Lights is disrupting your sleep and damaging your health.
How Blue Light Filters Can Help You Sleep
Blue light and some green light is what is stopping you from sleeping and is found in all digital devices and your house lights. By blocking 100% of the blue light and some green light you can dial down cortisol and increase melatonin, the perfect solution to better sleep.
It is important to note that you must block 100% of blue light and green light between 400-550nm in order to optimise sleep. We do not need to worry about the science on this but if you like to read more you can do so here. This means that not all blue light filters are created equal. Its important to make sure your blue light filter blocks 100% of blue light, if it doesn’t it is not going to help you sleep.
By blocking blue light using a blue light filter you will sleep better. The blue light filter will ensure that the sleep disrupting blue light is filtered out allowing you to produce more melatonin and sleep better than if you did not use a blue light filter.
Types of Blue Light Filters to Help You Sleep.
Smart Phone – Blue Light Filters
Night shift mode on your smart phone actually does not block all blue light so is not a good option. Check out the test we did not this blue light filter here.
The best option with a smart phone is to turn the screen red. Red light does not interfere with sleep and to turn your smart phone red read this article here.
Blue Light Glasses
Blue light glasses can help eliminate all blue light from passing through your eyes and telling your brain its daytime. You must note that blue light glasses with a clear lens, often called computer glasses, do not block 100% of blue light which makes them a bad option for improving sleep. The best blue light filter for your blue light glasses would be a deep amber or red lens. The best blue light bocking glasses are made by BLUblox and block 100% of the sleep disrupting blue and green light between 400-550nm. You can also get these best blue light filter glasses in your prescription or reading magnification if required.
Screen Filter Sheets
Screen filter sheets can work if they block all blue light and green light between 400-550nm. Unlike the blue light filter on your glasses they only block the blue light from your laptop or TV. Blue light isn’t just found in these two places so blue light glasses are the better option. Also, blue light screen filters typically turn everything red in colour, whereas blue light glasses do not.
Blue Light Filter Apps
Applications such as night mode, Iris or F.lux on your computer are a good option but like the screen filter sheets they only focus on isolated blue light. There is no application for your house lights or appliances! Blue light glasses would be the best all round option.
Does a Blue Light Filter Help You Sleep?
If you find the right blue light filters you can easily improve your sleep. This works by eliminating blue light which Harvard Health has shown disrupts sleep. You can use blue light filters on your digital devices but this does not protect your sleep from being disrupted by blue light from house lights, appliances and even blue light shining into your house from outside.
The best option is a pair of Sleep+ glasses from BLUblox as they filter out 100% of the light responsible for disrupting your sleep and have been featured as they best blue light glasses in Vogue, GQ, Elle and Traveller magazine to name a few.
Grab a pair of the best blue light glasses and start filtering blue light today by clicking the image below: