A couple of months ago, I bought the Uvex S1933X Skyper Safety Glasses to watch television. WHAT???? For those of you who have ever had sleep issues or are currently counting sheep at night, you may want to read on.
I spent about three years with a horrible case of middle insomnia. I could fall asleep easily, but would wake up in the middle of the night and twiddle my thumbs for hours. I tried all the sleep hygiene hacks – blackout blinds, avoiding my computer for at least an hour before bed, snacking on protein to stabilize blood sugar, getting out of bed if I was awake for more than 20 minutes, and using lavender oil. I could go on.
Computers and screens emit blue rays, which can interfere with melatonin. Melatonin is a sleep hormone produced by the pineal gland. It likes darkness, so using that computer or screen before bed shuts down your melatonin production. Know what else melatonin suppresses? It works on the synthesis, secretion, and action of insulin. The reduction in melatonin production that may occur with normal aging, shift work, or exposure to artificial light at night can induce insulin resistance, glucose intolerance, sleep disturbances, and metabolic circadian disorganization, potentially leading to obesity. (Journal of Pineal Research).
Why? The evil blue rays.
Solution? Blue-ray blocking glasses. Any blue-blocking glasses will do, but when I first decided to test them, I chose a cheap pair, the Uvex Skyper, which costs a whopping $7.95 on Amazon, and I loved them. I only watch TV when my husband is home, which is around 8 or 9 pm, and we might watch one show. I put these babies on and say, “go little melatonin…start your thang”.
They are huge on my face, but they are super lightweight and inexpensive enough that if I were to travel and break them, it wouldn’t be the end of the world. I also wear them if I’m working late, so I don’t get any blue rays from my computer.
Assignment: Try wearing blue-blocking glasses when looking at a computer or TV screen at night and see if it affects your sleep. Tell your friends and family that melatonin suppression is for posers and sleep is for beauty, health, productivity, and kicking ass in the morning. G’night!
Update: I now use blue-ray blocking glasses from Zenni, which don't make me look like I'm ready to start a garage project or a science experiment.
So with this, what about also taking melatonin before going to bed? Additive effect?
Hi Christopher,
Melatonin can work for some people and because it is over the counter many people see it as ultra-safe. It has amazing cancer-fighting properties and is a powerful antioxidant. I used to take it myself for short term use. The concern is that melatonin is a hormone and over time you could become dependent on it. It is much better to generate your own melatonin by practicing good sleep hygiene. If you do take the supplement, you should take the smallest dose because it can have a Goldilocks affect…too much and it will actually prevent you from sleeping! Hope this helps.
Hi Christopher,
Melatonin can work for some people and because it is over the counter many people see it as ultra-safe. It has amazing cancer-fighting properties and is a powerful antioxidant. I used to take it myself for short term use. The concern is that melatonin is a hormone and over time you could become dependent on it. It is much better to generate your own melatonin by practicing good sleep hygiene. If you do take the supplement, you should take the smallest dose because it can have a Goldilocks affect…too much and it will actually prevent you from sleeping! Hope this helps.
My experience with taking melatonin supplements is…not good. I had crazy dreams, and didn’t necessarily get better *quality* sleep. One way to address the root cause and not the symptoms is by cutting down on electronic use at night, and using blue light filters on your phone/computer.
There’s so much science behind the affects of blue light given off by electronic devices (and even LED bulbs), and how that messes with our body’s natural melatonin production and screws with our sleep (http://www.sleepxp.com/what-are-the-effects-of-blue-light). If you don’t want to use the glasses at least check out the blue light filters you could put on your phone, since ya’ll look at that thing 24/7.
Any light can affect melatonin not just TV, computer ect. Your home lighting will effect you as well.
You’re absolutely right John. I’m learning more and more about lighting. We used to make fun of my mom because the house would be so dark at night and she would have all the lights turned off. Now, I know that she was actually preparing her brain to sleep without really knowing that’s what she was doing! I’m much more conscious now of keeping the lights down lower or off after the sun goes down.
I just received a pair through Amazon today. I am hopeful they will help me with sleep issues. I have had insomnia for about 40 years. So if this helps I will be extremely happy.
Let me know how it goes. I even travel with a pair.