Wear blue-blocking glasses
It helps advance sleep onset and improves mood.
What You'll Do
Wear blue-blocking amber glasses for 2 hours before bedtime.
Scientific Basis
Wearing blue-blocking amber glasses for 2 hours before bedtime advanced sleep onset by about 132 minutes in individuals with delayed sleep phase disorder, improving mood through better circadian alignment.
Esaki, Y., Kitajima, T., Ito, Y., Koike, S., Nakao, Y., Tsuchiya, A., Hirose, M., & Iwata, N. (2016). Wearing blue light-blocking glasses in the evening advances circadian rhythms in patients with delayed sleep phase disorder: An open-label trial. Chronobiology International, 33(8), 1037–1044.The Science of Impact
Advancing sleep onset by 132 minutes can significantly improve overall sleep quality and mood.
Better sleep timing aligns circadian rhythms, which is crucial for mental health and cognitive function.
Improved sleep can enhance daily productivity and quality of life.
Pro Tips
Wear blue-blocking amber glasses for at least 2 hours before bedtime.
Limit exposure to screens and bright lights in the evening.
Establish a consistent sleep schedule by going to bed and waking up at the same time daily.