Ever feel wired but tired at night? You’re ready for bed, but your mind won’t shut off. The culprit might not be stress or caffeine—it’s likely blue and green light exposure from screens, LED bulbs, and artificial lights.
These wavelengths, between 450-550 nm, wreak havoc on your sleep and health. They suppress melatonin, delay sleep, and send your stress hormones soaring. The solution? Blue blockers and smarter lighting choices.
What Is Blue Light and Why Is It a Problem?
Blue and green light are part of the visible light spectrum, but they interact with your biology differently.
🔹Daytime: Exposure to blue light is natural and helps wake you up by signaling the brain to reduce melatonin.
🔹Nighttime: Artificial blue and green light from screens, LEDs, and indoor lighting tricks your brain into thinking it’s still daytime.
This disrupts your circadian rhythm—the internal clock that controls sleep, energy, and hormone production.
How Blue Light Disrupts Your Body
🔹 Suppresses melatonin: Melatonin is your sleep hormone. Without it, falling asleep becomes harder.
🔹 Spikes cortisol: Cortisol, your stress hormone, rises unnaturally at night, making you feel wired.
🔹 Raises blood sugar and insulin: This can happen even without food, creating metabolic confusion.
The result? Poor sleep, hormonal imbalance, increased stress, and disrupted metabolism.
The Role of Blue Blocking Glasses
Blue blockers are glasses designed to filter out the harmful wavelengths of light (450-550 nm) that disrupt your melatonin and sleep.
✅ Benefits of wearing blue blockers:
🔹Natural melatonin production for better sleep.
🔹Balanced energy and mood throughout the day.
🔹mproved hormone regulation and reduced nighttime stress.
⚠️ Warning: Not all blue blockers work effectively. Many cheap options don’t block the 450-550 nm range.
How to Optimize Your Evening Environment Without Blue Blockers
If you prefer not to wear blue blockers, you need to create an environment that supports melatonin production.
🔹Keep light under 10 lux: Dim your lights in the 3 hours leading up to bedtime. Use tools like MyCircadianApp to measure lux.
🔹Switch to non-disruptive lighting options:
🔹UV Bug Zapper Lamps: Purple light creates a calming ambiance and doesn’t suppress melatonin.
🔹Infrared Red Light Panels: Infrared light helps build melatonin naturally and is easy on the eyes.
🔹Blue Blocking Bulbs: Better than standard LEDs, but some green light may still pass through.
🔹Incandescent Bulbs: A more natural alternative to LEDs (though harder to find).
🔹Salt Lamps: Cozy, ambient light, especially with an incandescent bulb.
🔹Firelight or Candlelight: The gold standard for sleep-friendly lighting.
Why I Choose Both: Blue Blockers + Smarter Lighting
Personally, I use blue blockers every evening. They’re my go-to because:
🔹They’re practical for a busy family.
🔹They signal my body it’s time to wind down.
🔹They’re effective for me and my kids, including my kids..
🔹But I also use incandescent in my home to create a supportive environment for everyone. Combining both strategies ensures maximum results.
Takeaway Tips for Better Sleep
🔹Wear quality blue blockers in the evening.
🔹Dim your lights to 10 lux or lower 3 hours before bed.
🔹Swap out harsh lights for red, infrared, or UV bug zapper lamps.
🔹If possible, relax with candlelight or firelight before bed.
🔹Small changes can have a massive impact on your sleep, hormones, and overall health.
What’s your next step? Start with blue blockers or swap out your light bulbs—your body will thank you.
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