How light affects your sleep – and how you can deal with it more intelligently
You probably recognize it: you look at your phone or laptop in the evening and then notice that you have trouble falling asleep. That is no coincidence. Light, and especially bright and blue light, can have a major impact on the quality of your sleep. In this blog we explain how that works – and what you can do yourself to improve your sleep, with or without aids such as special glasses.
The effect of light on melatonin
Our body has a natural biological clock, also called the circadian rhythm. This clock regulates, among other things, when we are awake and when we become sleepy. An important player in this is the sleep hormone melatonin. When it gets dark in the evening, your body automatically starts to produce more melatonin, which makes you sleepy.
But: bright light and especially blue light from screens (such as your smartphone, laptop or TV) can suppress this natural melatonin production. As a result:
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Do you have more difficulty falling asleep?
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Do you sleep less deeply?
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Do you wake up more tired in the morning?
And that effect is stronger than you think – even a short exposure to bright blue light in the evening can be enough to disrupt your sleep pattern.
Special glasses for extra support
Want to give your evening routine some extra support? Then special glasses that block blue light are a smart addition. These glasses filter out disruptive light before it reaches your eyes, making it easier for your body to produce melatonin.
Please note: transparent glasses usually do not work well enough. They often do not block enough blue light.
What does work:
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Orange lenses: These block a large part of the blue light. They are ideal for use from the beginning of the evening, for example from 19:00.
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Dark Red Lenses: These go a step further and also block green light. Perfect for right before bed.
Only wear the glasses in the evening, otherwise your biological clock will get confused. By putting them on as soon as it gets dark, you give your brain the signal that it is time to relax.
What you can do yourself for better sleep
You don’t necessarily need glasses to sleep better. By changing a few simple habits, you can already significantly support your biological rhythm. Here are a few tips:
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Limit screen time in the evening. Try not to use your phone, laptop or television for at least an hour before going to bed, but read a book instead. This gives your brain the chance to produce melatonin naturally.
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Set your screen to night mode. Many devices have a 'night mode' or 'warm colours' setting. These partially filter out blue light and can slightly soften the effect of screen use.
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Dim your lights. Use warmer, softer lighting in your home in the evening. Think of mood lighting with an orange or yellow tint instead of bright white light.
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Do something relaxing without a screen. Reading (a real book), taking a hot shower, journaling, or stretching can help prepare your body and mind for the night.
Without any aids you can already achieve a lot of profit. But if you want to go a step further, special glasses can offer a solution.
Deep, restorative sleep starts with what you see in the evening. By avoiding bright and blue light, you can support your natural melatonin production and improve your sleep quality. This can be achieved with simple adjustments to your evening routine – and for those who want to take it a step further, a pair of orange or dark red glasses can be a powerful tool.
