Welcome to another installment of Sleep Well Wednesdays – your weekly sleep support delivered straight from a sleep expert (hi, that’s me, Olivia Arezzolo!). This week, the best blue light filters to help you get your 7+ hours.
Sleep: it’s free. And we all want more of it, so why is it so hard to get? Specifically – that consistent, restorative, uninterrupted, eight-hours-a-night kinda sleep. Which is why we’ve enlisted Sydney-based sleep expert Olivia Arezzolo to solve our myriad of sleep concerns with our new editorial series Sleep Well Wednesdays. Check back each week and you’ll be off to the land of nod before you know it.
If you’ve been following the series, you may have noticed the first step in my Signature 7 Step Bedtime Routine is to block out blue light, or maybe you picked up that blocking out blue light helps you fall asleep easier.
Essentially, blue light suppresses melatonin, the hormone which helps you fall and stay asleep with ease. Less melatonin equates to less sleepiness, cue your inability to switch off.
Stemming from phones, devices and even your ceiling lights, blue light is an absolute sleep saboteur. And while you may think night mode on your iPhone is sufficient, it’s not. Studies show without the filter, melatonin is suppressed by 23 percent. With the filter, melatonin is suppressed by 19 percent.
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This means even if you do have the night mode on, you’ll probably still struggle to sleep. On the other hand, if you wear blue light glasses, you’re likely to fall asleep faster and sleep longer too.
Research shows wearing blue light blocking glasses for three hours before bed can give you an extra 24 minutes of sleep per night, plus heighten melatonin levels by 58 percent. That’s more of an increase than if you were to take an over-the-counter melatonin supplement!
If that sounds like your cup of (chamomile) tea, here are the glasses I recommend, complete with when and who should wear them.
For before sleep
Glasses that block 99 percent of harmful blue light, plus 99 percent of green light – another light spectrum shown to be detrimental to sleep are ideal – and Zees has you covered.
Lenses aside, the frames are designed from bamboo, so you’re making an eco-conscious decision here too.
Pop them on two to three hours before bedtime.
For style during the day
When considering style for your workday, Baxter Blue’s are a great option.
Their trend-oriented clear lenses can be worn throughout the day without sabotaging your office outfit or lunchtime dates.
To be transparent (again, pun intended), they block 50 percent of blue light.
During the day; this is what you want: some blue light helps minimise fatigue. Wear them while you look at screens and in bright daylight.
For the kids
Mindful to think of the whole fam, Block blue light offers a range of child-friendly options which also block out 99+ percent of harmful blue light.
With evidence highlighting 30 percent of all children and adolescents are sleep deprived, the kids need protection.
Remember – helping them sleep properly means they’re less likely to wake you up as well. A win for kids, win for mum and dad.
Again, encourage them to wear them two to three hours prior to bedtime.
Olivia Arezzolo is a sleep expert who holds a Bachelor of Social Science (Psychology); Certificate of Sleep Psychology, Diploma of Health Science (Nutritional Medicine); Certificate of Fitness III + IV. You can find her on Instagram at @oliviaarezzolo.