Do you love to read in bed but are worried that blue light will disturb your sleep? Do not worry, because here you will find how can you read at night without
How to read at night without blue light?
- Use a book light that does not emit blue light, and turn off all other others lights.
- If your book reading light emits blue light, then cover it up with blue-light-blocking film.
- Or you can wear blue light blocking glasses to block blue light from all the lights in your room, or outdoors.
You can choose any of these three options, or use a combination of them to make your reading experience in bed, blue light free. Now let me explain these in detail…
1. Use a blue-light-free book light
The first option is to use a blue-light-free book light to read in bed. If you are wondering how do I know if a light is blue light-free or not? Then, check the color temperature of that light, as it indicates the amount of blue light in any light. Less color temperature indicates less blue light.
I would recommend getting book reading lights with color temperatures less than 3000K. 2700K is even better. These are commonly called eye care warm book reading lights.
The best option, with the least amount of blue light, has a color temperature of below 2000K. It is an amber color book light. Its color is the same as the color of the flame of the candlelight.
Here are the best options:
- Amber Color book reading light with almost no blue light – Hoogalite rechargeable clip-on book light is the best option.
- Warm Color with less blue light as compared to cool white light – You can get Ecologic Mart or the Luminolite book light are great options.
2. Cover the lights with the blue-light-blocking film
If you have a book reading light that you love and do not want to change, then you can simply cover the light with an amber color film which will block most of the blue light. They stick to the light like a sticker.
3. Cover your eyes with Blue-light-blocking glasses
Another option is to get blue light-blocking glasses. Get these if you not want to protect yourself from all the blue light sources, including indoor and outdoor sources.
When you wear blue blockers, you not only save yourself from the blue light coming out of lights in your bedroom, but floodlights in your street as well.
You can get an inexpensive pair of blue light-blocking glasses to check if it work for you and then move towards more expensive options. But, if you are style-conscious, some stylish blue blockers are also available. For those who wear reading glasses, fit-over blue are blockers available.
Check out: this Best blue light-blocking glasses buyer guide and reviews, for all the best options.
How does blue light affect sleep?
Modern science proves that blue light disturbs our sleep rhythm. It is present in book lights, LED TVs, and other any light that has a color temperature of more than 3000K.
You will be amazed to know that nature has a subtle way of controlling and synchronizing our sleep with the environment. When the sun shines, it emits a blue wavelength in it. When absorbed by our eyes, it sends a signal through our brain that it is daytime. When your brain gets that signal, it suppresses the Melatonin hormone, making you feel alert and active. The lack of sunshine results in a lack of blue light which increases melatonin.
But our sleep gets delayed if we get the same blue light through artificial light sources like LED TVs, reading lights, Booklights, and our mobile phones.
More on this is discussed here which light is better for reading in bed, Warm yellow or white?
Protecting yourself in the evenings and nighttime is important to get a good quality sleep. But if you love to read at night, then make sure that you block the blue light either by using an amber or warm color light or wearing blue light-blocking glasses. Or you can get both of these and be on the safer side.