Do you struggle with getting 8 hours sleep every night, tired, exhausted, can't fall asleep?? Be sure to review this slide show your blue light exposure might be the issue.

2. How to manage
blue-light exposure to
protect sleep
Stepping outdoors into sunlight, flipping on a
wall switch indoors, turning on your computer,
phone or other digital device, all of these things
result in your eyes being exposed to a variety
of light rays that can have a range of effects.

3. LED’s
Fluorescent bulbs and
light-emitting diodes (LEDs)
are growing in popularity
because they are more
energy efficient. They are
found in everything from task
lighting to televisions to
smartphones. These bulbs
are helpful in many ways,
however them come with a
negative effect on sleep.

4. The problem with artificial
light
Artificial light, can interrupt normal sleep
patterns. The body's biological clock works
in rhythms that are set by the amount of
light and dark the body is exposed to. This
is called the circadian rhythm. Circadian
rhythms control the timing of many
physiological processes. These rhythms
determine sleeping and feeding patterns,
as well as brain activity, hormone
production and cell regeneration.

5. Brain
The hypothalamus area of the brain sets its
sleep patterns according to when it is light
outside and to when it is dark. Light is
detected by the retina, which sends signals
to the hypothalamus. When it starts getting
dark outside, the hypothalamus signals to
the body to start creating sleep hormones,
melatonin, and to drop the human's body
temperature(a cool shower before bed is
also good) to prepare for sleep. In the
morning, when light is sensed, the body is
told to warm up and to produce hormones,
that wake the body up.

6. What is blue light?
Not all colors of light have the same effect.
Blue wavelengths, which are beneficial during
daylight hours because they boost attention,
reaction times, and mood seem to be the most
disruptive at night. Greater use of electronics
with screens, as well as energy-efficient
lighting, is increasing our exposure to blue
wavelengths.

7. Digital devices
As we increase our use of
digital devices, we put our
eyes at risk for retinal
damage. Blue light waves
create a glaring effect on
the eyes and can lead to
eye fatigue, dry eye,
blurred vision, headaches,
and nearsightedness.

8. Protect yourself
from blue light at
night
Use dim red lights for night lights. Red
light has the least power to shift circadian
rhythm and suppress melatonin.

9. Bed Time
Avoid looking at bright
screens beginning two to
three hours before bed.

10. Night Shift
If you work a night shift or use
a lot of electronic devices at
night, consider wearing
blue-blocking glasses or
installing an app that filters
the blue/green wavelength at
night.

11. Boost your
mood
Expose yourself to lots of
bright light during the day,
which will boost your ability
to sleep at night, as well as
your mood and alertness
during daylight.

12. Limit screen time
when you are not
working.
It is impossible to avoid digital
devices in the workplace, but you
can reduce the amount of time you
spend on electronics when you are
not working.

13. Take frequent
breaks while
working at a
computer.
Regardless of blue light exposure, Computer
Vision Syndrome is another problem you may
face, and taking breaks to relax your eyes will
help.

14. The most
common
symptoms
associated with
Computer Vision
Syndrome (CVS)
or Digital Eye
Strain are
● eyestrain
● headaches
● blurred vision
● dry eyes
● neck and shoulder
pain

15. If you use your devices
at night, download a
blue light filter app.
There are several free apps in your App Store
that will put a filter on the screen of your
smartphone or tablet to reduce glare at night.
This will help reduce eye fatigue.

16. Try not to use your
devices directly
before bedtime.
Overexposure to blue light can cause restlessness
and insomnia. Set a limit of turning off your devices
at least one hour before bedtime and charge your
devices in a different room so you are not tempted
to turn them back on.

17. Reduce blue light
exposure by
keeping digital
devices out of the
bedroom.

18. Reduce internet
browsing in the
evening.
To reduce potential blue light from your
computer screen and potential changes in
circadian rhythm.

19. Blink, blink, blink.
One reason that we are more
susceptible to dry eye when
using electronics is that our
blink rate is reduced
significantly. Put a post-it
note on your computer screen
that says “Blink”! Blinking
more often will keep your
eyes moist and refreshed.

20. Get regular
comprehensive
eye exams.
There is no substitute for an eye exam by a licensed
specialist. Schedule regular eye exams to ensure your
vision stays clear and healthy. You can also talk to your
ophthalmologist about prescribing protective lenses with
blue light filters to reduce eye strain.

21. So, is all blue
light bad for you?
Why not block all
blue light, all the
time?
Bad idea. It's well documented that some blue
light exposure is essential for good health.
Research has shown that high-energy visible
light boosts alertness, helps memory and
cognitive function and elevates mood.

22. Light therapy is used to
treat seasonal affective
disorder (SAD)
A type of depression that's related to changes
in seasons, with symptoms usually beginning
in the fall and continuing through winter. The
light sources for this therapy emit bright white
light that contains a significant amount of HEV
blue light rays.

23. Also, blue light is very
important in regulating
circadian rhythm.
The body's natural wakefulness and sleep
cycle. Exposure to blue light during daytime
hours helps maintain a healthful circadian
rhythm. But too much blue light late at night
(reading a novel on a tablet computer or
e-reader at bedtime, for example) can disrupt
this cycle, potentially causing sleepless nights
and daytime fatigue.

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