Wear blue light blocking glasses before the sun comes up and after the sun goes down.
Most people are on electronic devices hours long after the sun goes down and are often looking at their phones before getting out of bed in the morning (including myself).
Studies show that these electronic devices, whether it is a computer, tv, phone, and LED lights interfere with our sleep. Shechter A, Kim EW, St-Onge MP, Westwood AJ. Blocking nocturnal blue light for insomnia: A randomized controlled trial. J Psychiatr Res. 2018 Jan;96:196-202. doi: 10.1016/j.jpsychires.2017.10.015. Epub 2017 Oct 21. PMID: 29101797; PMCID: PMC5703049. NCBI - WWW Error Blocked Diagnostic
When we are exposed to these lights, it is telling our bodies that it is high noon, the sun is out and it is time to be energized and busy! Studies have shown that blue light stimulates brain activity. These devices suppress melatonin production. Melatonin is the hormone that we produce when the sun goes down that tells our bodies it is time to slow down and get ready for rest/bedtime.
Wearing blue light blocking glasses after sunset will block the effects of screen time and LED lights and allow your body to continue to make melatonin to help you prepare for sleep. Be sure to wear them if you wake up in the middle of the night if you have to look at your phone or turn on a light to use the bathroom.
You don’t have to purchase an expensive pair of blue blocking glasses. I purchased an inexpensive pair on amazon and have found them to work great.
These are a great solution to staying up and looking at screens after the sun has gone down so your body can continue to make melatonin for better sleep.