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How can I protect against blue light and sleep better?

Posted by EXYRA TEAM on


Photo By: Olivia Arezzolo

EXYRA asks the Expert - Olivia Arezzolo: How can I protect against blue light and sleep better?

Finding it hard to switch off at night?

Love watching Netflix to fall asleep?

Scrolling just before bed?

If so - this article is for you.

As a sleep expert with over 9 years of academics, plus partnerships with global giants Sealy Posturepedic and IKEA; on behalf of EXYRA, it’s a pleasure to shine an insight into the key reason your sleep is suffering: Blue Light.

What is blue light?

Blue light is a specific spectrum of light between 400-525 nanometers shown in clinical trials to sabotage sleep.

Exactly how does blue light destroy sleep?

Research in Lighting Research and Technology shows blue light regulates your circadian rhythm - dictating how sleepy and alert you are. Specifically, it controls the release of melatonin - the hormone to make you sleepy.

Under the presence of blue light, the body produces less melatonin than usual. As a result, you don’t receive cues to become sleepy, and are likely to struggle to fall and stay asleep.

Specifically, studies show blue light for 2 hours before bed suppresses melatonin by 38%. Even just an hour before, melatonin levels were suppressed by 23%.

For those finding it hard to switch off at night, this could be the exact reason why.

Where does blue light come from?

Artificial lights - phones, TVs, laptops, ceiling lights and street lights.

How can I protect against blue light?

Ideally, switching off all artificial lights after dark is ideal. However, when this isn’t possible, wearing a pair of blue light blocking glasses is helpful.

EXYRA’s (ever-so-stylish) clear lenses block out 50% of harmful blue light, which means sleepiness hormone melatonin is still able to be produced.

As a result, you’re able to fall and stay asleep easier - even if you are watching Netflix or scrolling social.

How else can I improve my sleep?

Definitely following my Signature 7 Step Bedtime Routine.

Backed by science, this straightforward routine has seen improvements in 100% of my private clients - and I know it can work for you.

  1. Block out blue light: 2 hours before bed, put on a pair of blue light blocking glasses.
  2. Diffuse lavender: particularly for those with anxiety, research shows it can lessen it by 45%.
  3. Have a ‘Goodnight Phone Alarm’: rely on your phone instead of willpower alone. After this alarm, no more phone usage!
  4. Have a shower: support melatonin production naturally - it occurs when your body has a decline in temperature, exactly what happens after a shower, according to research.
  5. Have a sleep supplement: If it has magnesium, you can help reduce anxiety by 31%, academic studies show.
  6. Listen to white noise: lessen time it takes to fall asleep by 38%, as noted in a recent study
  7. Practice deep breathing: focus your attention here instead of the chatter in your head, and you’ll activates the parasympathetic nervous system and feel calm - as noted in academic evidence.

About the author. Olivia is a Sleep Expert. With over 9 years of academics, she has been featured on The Today Show, writes with Daily Mail, and partnered with global brands Sealy Posturepedic and IKEA. Olivia’s expertise is delivering straightforward, science based strategies to improve sleep.


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