Can't sleep because of too much screen time? Here's how to slash blue light and sleep better:

1. Use blue light filters
2. Wear blue light glasses
3. No devices in the bedroom
4. Nightly screen wind-down
5. Switch up home lighting
6. Try the 20-20-20 rule

Quick comparison:

Start with one or two tips. Add more as you go for best results.

Related video from YouTube

What's Blue Light and Why Care?

Blue light is high-energy light from 400-490 nanometers. It's everywhere:

• Sun (biggest source)
• Phones
• Computers
• Tablets
• TVs
• Fluorescent lights

Blue light's fine during the day. At night? It's a problem.

Here's why:

Your body has an internal clock called the circadian rhythm. It's like a 24-hour schedule for your body.

Blue light messes with this schedule. It tricks your brain into thinking it's daytime.

When it gets dark, you normally make melatonin, the sleep hormone. But blue light blocks this. Result? You're wide awake when you should be sleepy.

Check this out:

• Blue light blocks melatonin twice as long as green light
• E-book readers sleep worse and feel more tired than paper book readers

Long-term night exposure to blue light can lead to:

• Obesity
• Heart disease
• Diabetes
• Depression

Dr. Phillip Yuhas, Assistant Professor at Ohio State University College of Optometry, says:

"It essentially tricks the brain into thinking it's daytime in the evening and suppresses the mechanisms that promote sleep."

Get this:

Losing just 4 hours of sleep in one night can cut your disease-fighting cells by 70%.

Quick tip: Try to stop screen time an hour before bed. If you must use devices, switch to "night mode" or "dark mode".

1. Use Blue Light Filters on Your Devices

We're all glued to screens. But you don't have to give them up to protect your eyes and sleep. The fix? Blue light filters.

Most devices have built-in filters. Here's how to use them:

Windows 10 and 11:

1. Click Start Menu
2. Go to Settings > System > Display
3. Find "Night Light" and turn it on

iPhone and iPad:

1. Go to Settings > Display & Brightness
2. Tap "Night Shift"
3. Set a schedule or turn it on manually

Android:

1. Go to Settings > Display
2. Look for "Night Light" or "Blue Light Filter"
3. Turn it on and adjust settings

No built-in filter? Try these apps:

"To protect your eyes, ensure smooth workflow, and maintain productivity during late-night screen work, consider using blue light filter apps." - American Optometric Association

2. Try Blue Light Blocking Glasses

Blue light glasses filter out artificial blue light from screens. But do they work? Let's see.

Three main types:

Dr. Nicole Bajic, an ophthalmologist, says: "It is not harmful to wear them all day." But use them strategically:

• Clear or yellow for daytime computer work
• Red for evening to help sleep
• Don't wear while driving at night or in sunlight

Studies are mixed. A 2017 study found one-third of users had better vision and less glare. But a 2021 study showed no big relief from digital eye strain.

Some options:

Remember, glasses aren't the only answer. Dr. Raj Maturi from the American Academy of Ophthalmology says: "If you use screens long after sundown, these glasses might help stop you from staying up later than you want."

For eye strain, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. It can really help your eyes during screen time.

3. Keep Devices Out of the Bedroom

Your bedroom should be for sleep, not tech. Keeping devices out can boost your sleep and cut blue light exposure.

Why it matters:

• Screens mess with your melatonin
• Devices keep your brain active
• Having tech nearby tempts you to check "one more thing"

Try these steps:

1. Set up a charging station outside your bedroom

Make a spot for all your devices to "sleep" overnight. Try the living room, kitchen, or home office.

2. Use a regular alarm clock

Ditch your phone alarm. A simple, non-backlit clock works without the scrolling temptation.

3. Create a relaxing pre-bed routine

Replace screens with calm activities:

• Read a real book
• Do light stretches
• Write in a journal
• Listen to soft music or a podcast (use a speaker, not earbuds)

4. Make your bedroom tech-free

It's tough at first, but worth it. A 2022 survey found 62% of Americans sleep with their phone. Break this habit for better sleep.

5. Use "Do Not Disturb" mode

If you must keep your phone nearby (for emergencies), use "Do Not Disturb" to silence notifications.

"Your bedroom is a sacred space that should be used only for sleeping and sex." - Adnan Pervez, MD, Sleep Medicine Physician

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4. Set Up a Nightly Screen Time Wind-Down

Want to break the blue light habit before bed? A nightly wind-down routine can help. Here's how:

1. Set a digital curfew

Pick a time to shut down screens - 1-2 hours before bed. If you sleep at 10 PM, start winding down at 8 PM.

2. Replace screens with calm activities

Fill pre-bed time with relaxing alternatives:

3. Make it a family thing

Got kids? Try these ideas:

• Book club before bed: Read together or let kids explore books solo.
• Pajama walk at dusk: Take a 30-minute neighborhood stroll. Kids can wear PJs and ride in a stroller or wagon.
• Puzzle time: Work on a jigsaw puzzle as a family.

4. Use tech to your advantage

Some apps can help:

• Set screen time limits on devices
• Use Calm or Headspace for guided meditations
• Listen to sleep stories or relaxing music through a smart speaker (no screen needed)

"It's better to take books to bed! Using screens and social media affects my sleep. When you're watching your screen, if you don't get tired watching it, you'll stay up and get less sleep. If you read your book, your eyes will get tired and you'll fall asleep." - Omima, aged 10

5. Prep for tomorrow

Use wind-down time to get ready for the next day:

• Lay out clothes
• Pack lunch
• Review your schedule

This can cut morning stress and boost sleep quality.

5. Change Your Home Lighting

Your home lights affect your sleep. Here's how to set them up for better rest:

1. Switch to warm colors

Blue light messes with sleep. Use these instead:

2. Use dim lights before bed

Bright lights keep you awake. Turn down brightness 2-3 hours before bed.

3. Try sleep-friendly bulbs

Some companies make sleep-specific bulbs:

• Lighting Science's Goodnight Sleep Bulb: Amber light
• Soraa Healthy bulbs: Uses violet waves instead of blue-green

4. Block outside light

Use room-darkening shades or curtains for a dark bedroom.

5. Use multiple light sources

Don't rely on one bright overhead light. Try:

• Bedside lamps for reading
• Wall sconces for soft light
• Accent lights for dark corners

6. Get a small night light

If you need to get up at night, use a dim red or amber night light. It won't mess with your sleep as much.

"For better sleep, keep your room dark, but if you need light, choose warm colors like red or amber. Avoid blue light from electronic devices as it can trick your brain into thinking it's still daytime and disrupt your sleep-wake cycle." - Dr. Pranshu Adavadkar, Sleep Physician

6. Use the 20-20-20 Rule

The 20-20-20 rule cuts eye strain from long screen time. Here's how:

Every 20 minutes, take a 20-second break to look at something 20 feet away.

This rule, from optometrist Jeffrey Anshel in the late 1990s, fights digital eye strain. Why it works:

1. Gives your eyes a break
2. Helps you blink more, keeping eyes moist
3. Cuts risk of computer vision syndrome

To use this rule:

1. Set a timer for every 20 minutes
2. Look out a window or at a far object
3. Focus on that object for 20 seconds

Don't worry about exact 20 feet. Just focus on something far away.

A study with 795 university students found those who regularly refocused on distant objects while using computers had fewer computer vision syndrome symptoms.

"Habituating oneself to look away from a near task every 20 minutes is a guideline that allows one to relax the eyes." - Raj K. Maturi, MD, clinical spokesperson for the American Academy of Ophthalmology

To make it a habit:

• Use a smartphone app reminder
• Stick a note on your monitor
• Use natural breaks to look away

Remember, the 20-20-20 rule isn't just for eyes. Use these breaks to stretch, change posture, or grab water. Your body will thank you.

Wrapping Up

Cutting screen time and blue light at night is key for better sleep and health. Let's recap:

1. Use blue light filters on devices
2. Try blue light blocking glasses
3. Keep devices out of the bedroom
4. Set up a nightly screen time wind-down
5. Change your home lighting
6. Use the 20-20-20 rule

Start small. Pick one or two tips first. Try using night mode on your phone and see how it affects your sleep.

Remember, it's not just about avoiding screens. Replace screen time with relaxing activities like reading a paper book, stretching, or listening to calm music.

"The hour before bed should consist of relaxing activities that don't involve devices with screens to promote better sleep." - National Sleep Foundation

These changes improve more than sleep. You're also:

• Reducing eye strain
• Lowering obesity risk
• Boosting mental health

It might take time to see results, but stick with it. Your body and mind will thank you.

FAQs

How can we reduce blue light exposure at night?

To cut blue light at night, try these:

1. Wear blue light glasses: Use amber or brown-tinted lenses when using screens at night. They filter blue light, potentially improving sleep.

2. Cut screen time: Reduce screen use 2-3 hours before bed. This simple habit can significantly lower blue light exposure when it matters most.

3. Dim device brightness: Use night mode or dark mode on devices. This changes the background from white to black, cutting blue light.

Quick comparison:

Dr. Charles Czeisler, chief of Sleep and Circadian Disorders at Brigham and Women's Hospital in Boston, says:

"Our light exposure between when the sun sets and the sun rises is probably the primary driver of sleep deficiency in our society."

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