Why Reducing Exposure to Blue Light Improves Your Sleep
Worldwide, people spendanywhere from 3 to over 8 hours looking at the screens of various electronic devices. The average person in the U.S. experiences about 7.4 hours of screen time from phones, tablets, tv's and computers throughout the day and night. Unfortunately, all of these screens emitblue light- 波长的光线，可能会破坏睡眠周期。
Blue light causes this disruption by primarily suppressing the important sleep hormone, melatonin. Ideally, you should reduce your exposure to these devices (especially around bedtime). However, for some of us it's just not possible to avoid those screens但好消息是有办法减少exposure to blue light without living in the dark:
Blue Light Blocking Glasses
一种阻挡蓝光的方法，仍然看到屏幕上的其余光谱是戴蓝色阻挡眼镜。
These orange-lensed glasses can be worn in the evening and will help to reduce the effect that blue light has on your body's production of melatonin.
屏幕屏蔽
These accessories are placed over your devices screen, and block block blue light by filtering it out before it leaves the device.
These may be easier to use for those who already wear glasses or who will forget to wear blue blocking glasses in the evening. Like other stick-on screen protectors, these are simply applied to the screen and are removable.
Turn Down the Brightness
当您在晚上使用电脑，电话或平板电脑时，保持尽可能低的亮度可以帮助减少风光曝光。屏幕的亮度可以放大留下您的设备的光强度，颜色，持续时间和模式，并且可以是确定眼睛如何响应光的重要因素。排放。
When using your device, especially at night, lowering the brightness, and utilizing the reading or “evening” modes can decrease the amount of light that hits the back of our eyes. Reducing the brightness can also work to reduce harmful eye strain.
There's an App for That
There are now apps that will reduce the amount of blue light that you see from your computer, tablet or phone. Installing an app like f.lux to your device will change the colors that your phone emits so that you get less of the light that may be keeping you awake.
Low Blue Light Bulbs
Many energy-efficient light bulbs emit a high level of blue light but there are specialty bulbs available that are designed to reduce the amount of blue light that is emitted.
These can be used full-time in your home, or in place of other lighting. For example, you could install a low blue light bulb in a lamp on your bedroom dresser and use only that light in the half an hour or so before bed.
A cheaper alternative would be to use yellow light bulbs since these emit minimal levels of blue light.
As a reminder, reducing blue light exposure is just one part of a healthy bedtime routine. It is important to reduce overall activity, stress, and work prior to bed when possible to have an easy transition into sleep.
- Blue Light and Sleep:Chronobiology International: The Journal of Biological and Medical Rhythm Research. (2016). "Protective Effect of Blue-light Shield Eyewear for Adults against Light Pollution from Self-luminous Devices Used at Night."
