A healthy evening routine is crucial for both a quality night's sleep and efficiency the next day. Many of us spend our evenings exposed to lots of blue light through our screens. Blue light is a known distraction that can disrupt the body's natural sleep rhythm and reduce sleep quality. Blue light affects the production of melatonin, the 'sleep hormone', which can lead to insomnia and disrupted sleep. In this blog, we focus on five practical tips to help you develop and maintain a healthy night-time routine. These tips will promote better sleep quality and guide you to use blue light glasses effectively as part of these routines.
1. Limit screen time in the evening
Digitalisation has led to a significant increase in screen time, and many of us are still staring at screens late into the night. Long hours spent in front of computers and mobile devices lead to constant exposure to blue light, which interferes with the body's natural melatonin production. Melatonin is a hormone that regulates sleep rhythms and is vital for getting a good night's sleep. The production of this hormone is disrupted by exposure to blue light, leading to insomnia and poor sleep quality.
By limiting screen time to a couple of hours before bedtime, you give your body a chance to prepare for rest. This allows melatonin production to kick in naturally, promoting deeper and more restful sleep. However, sometimes screen time before bed can be difficult to avoid.
2. Wear blue glasses at night
Blue glasses are a really effective tool, especially for those who spend a lot of time in front of screens. Not only do they filter out harmful blue light, they also reduce eye strain, a common consequence of prolonged exposure to digital screens. As a result, blue glasses can significantly improve sleep quality by helping to maintain natural melatonin levels, which are vital for a good night's sleep.
By wearing blue light lenses, you can reduce exposure to blue light when screen time before bedtime is unavoidable. This is particularly important if your job requires you to work in the evening or if you spend time at a screen in the evening for some other reason. Wearing blue glasses can play a crucial role in maintaining a healthy sleep rhythm and improving your overall well-being.
3. Create a relaxing evening routine
By creating a relaxing bedtime routine, you can help your body and mind prepare for the night effectively. The aim of this routine is to reduce stress and over-stimulation of the mind, which can interfere with sleep. For example, you can meditate to calm your thoughts and disconnect from the day's events. You can also immerse yourself in a book to help reduce blue light exposure on your screens and calm your mind before bed.
If you can't completely avoid screen time in the evening, blue light glasses are a valuable addition to your evening routine. Avoid stimulating activities such as watching exciting programmes or intense exercise just before bedtime, as these can increase adrenaline levels and make it harder to fall asleep. Instead, choose calming activities that help your mind and body relax and prepare you for a peaceful sleep.
4. Be aware of your surroundings
Your bedroom environment plays a big role in the quality of your sleep. Make sure your room is dark, cool and quiet. If necessary, use earplugs if you can't otherwise be quiet. Blackout curtains can help block outside light from entering your room and create an optimal environment for sleep. Ventilating the room before bedtime can help freshen the air.
5. Develop a consistent sleep pattern
One of the best ways to promote good sleep is to have a consistent bedtime and wake-up time. This will help to regulate your body's internal clock and optimise your sleep rhythm. The same rhythm should also be maintained at weekends. If you wear blue glasses, make them part of your consistent routine. By wearing them at the same time every night, you will better support your body in achieving sleep.
Summary
Developing an appropriate evening routine and using blue light glasses can significantly improve sleep quality and reduce the harm caused by blue light. Try these tips and see the difference they make to the quality of your night's sleep, and therefore your day.
