Updated: Mar 25, 2019
We live in a world dominated by electronics. From smartphones to television, electronic devices keep us entertained, productive, and connected to our work, family, and friends.
Our lives are so entwined with Personal Technology that we take it to bed with us...literally. Unfortunately, this in turn can be detrimental to how we sleep at night, for how long and how well we function the next day.
The main instigator of this is something called Blue Light or Artificial Light that is present in Modern Technology such as SmartPhones. Tablets, Computers or even TV's.
When our brains receive this light, it perceives it as sunlight, ergo, the brain thinks it is still day time and as such does not raise our melatonin levels sufficiently to fall asleep and stay asleep.
So, aside from switching off all technology when the sun goes down (Which is never going to happen in this day and age), what can we do to improve our sleep?
Fortunately, most newer SmartPhones, Tablets and Apple Macs are equipped with a night time setting (Night Shift - iOS/Mac OSX, Night Light - Android, Blue Light Filter - Galaxy), which when set correctly, will switch your device to warmer colours. This essentially emits less Blue Light to your Brain. Although doesn't completely solve the problem it may help some people. It is also recommended to dim the Brightness in addition to turning on Night Mode.
Blue Light Glasses
These are special glasses that can filter out the Blue Light emitted from Technology. If you already wear prescription glasses, most Optometrists will be able add a filter to your existing pair, or prescribe you with a new pair of glasses with Blue Filter Lenses.
These ideally should be worn once the sun goes down and you're intending to look at technology in whatever form or at least 3 hours before bed.
Other Ways to Limit & Avoid Blue Light at Night
Dim overhead lights or just use lamps with orange bulbs after dark. One such way to do this is by using a salt lamp. Bonus: They also help clean the air.
Get bright sunlight during the day. This helps keep circadian rhythm in check and get some Vitamin D at the same time!