Block blue light.

Blocking blue light with glasses, filters and lights: key to healthy ageing

Blocking blue light is key to healthy ageing. Protecting yourself from this light, especially that emitted by electronic devices, is fundamental to maintaining visual health and regulating circadian rhythms, which play a crucial role in overall well-being. The right glasses, filters and lights are effective tools to reduce this impact and promote healthy and balanced ageing…

What is blue light and how does it affect our health?

Blue light is part of the visible spectrum and is emitted by both sunlight and digital screens. While exposure to natural blue light is beneficial during the day, the problem arises with excessive use of electronic devices, which can lead to eyestrain, headaches and sleep disturbances. Blocking blue light not only protects your eyesight, but also improves your sleep, which is fundamental to any approach to anti-ageing medicine.

Blue light blocking glasses and screen filters

Glasses with clear lenses: block a small amount of blue light and are suitable for daily use in front of screens.
Glasses with yellow lenses: they offer increased protection and are recommended for intensive work with devices, especially in the evening and night hours.
Glasses with orange lenses: ideal for improving sleep quality by blocking 100% of blue and green light. Wear them 1 or 2 hours before bedtime to ensure adequate melatonin production.

Screen filters: an alternative or complement to glasses. These filters block blue light directly at the source, allowing constant protection. Be sure to choose quality filters for best results.

Home lighting: Why use more yellow lights?

Another effective way to reduce exposure to blue light in the environment is by using more yellowish lights in the home. Bulbs with a warmer colour temperature (between 2700K and 3000K) emit a yellowish light that is much gentler on the eyes and less disruptive to circadian rhythms. These lights, rather than white or cool lights, are especially recommended in areas where you spend time before bedtime, such as bedrooms or living rooms. Switching to yellower lights in the home is an excellent strategy to reduce the impact of blue light and improve the quality of your sleep, making your environment more conducive to health and well-being. Opting for warm-toned lights, such as yellow lights, helps to create a softer environment for the eyes, promoting relaxation and reducing the negative impact of blue light on your sleep.

Warm light

When should you block blue light?

During the day: wear glasses with clear lenses or screen filters to reduce exposure to blue light while working.
In the afternoon and evening: switch to glasses with yellow lenses and adjust the lighting in the home, using warmer lights to avoid disrupting circadian rhythms.
Before going to sleep: wear orange glasses and make sure that the lighting in your environment is soft and warm, thus promoting a restful sleep.

Natural light: your best ally for healthy ageing

As well as protecting us from artificial blue light, exposure to natural light is essential to keep our circadian rhythms in balance. A simple habit such as going outdoors when you wake up, letting your skin and eyes receive sunlight, can have great benefits. If you can, try to expose your skin to direct sunlight during the day. Not only will this improve your immediate well-being, but it will also promote the nightly release of melatonin, a hormone crucial for rest and longevity. Even if the day is cloudy, a few minutes in the fresh air is better than nothing.

Health benefits of sun exposure

Recent studies suggest that daytime exposure to the sun improves the release of melatonin at night. It also helps store melatonin in the mitochondria, which is essential for optimising cellular energy and combating the effects of ageing. As the 2019 research indicates, ‘While circulating melatonin may be the “hormone of darkness”, subcellular melatonin may be the “hormone of daylight” (Melatonin Research, 2019)https://melatonin-research.net/index.php/MR/article/view/19 ).

Blue light blockers: an everyday tool

For those who spend long hours in front of the screen, blue light blocking glasses are an indispensable tool. Not only do they protect your eyes, but they can also improve concentration and reduce eyestrain. Many users report a noticeable reduction in ‘mental fog’ and an increase in productivity after wearing blockers. This is especially true for those with yellow or orange lenses, which adapt to the time of day.

Use of darker lenses at night

At nightfall, switching to darker lenses, such as red lenses, can induce sleep more quickly and more deeply. Artificial blue light interferes with melatonin production. By blocking it, you help your body relax and prepare for a more restful sleep. The experience of many users, including Dr Ben Lynch, shows that blue light blockers can significantly improve sleep quality and general well-being.

Find your balance for a fuller life

It is important to remember that you do not need to become overly rigid with the use of blue light blockers. Enjoy your social occasions, nights out or dinners with friends without worrying if you don’t use them. The essential thing is to maintain a balance. Protect your eyes most of the time, but allow yourself to enjoy social life without compromising your well-being.

Conclusion: The importance of blocking blue light

Blocking blue light through glasses or screen filters and the use of warm lights in the home is key to protecting your visual health, improving sleep quality and preventing the negative effects of premature ageing. These measures are essential in anti-ageing medicine, where the goal is to age healthily and maintain general wellbeing.

For more information on how to improve your environment and protect your health, visit our website Bhital.com.

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