If you’re battling insomnia like I did, blocking blue light might just be your game changer!
I started wearing blue light blocking glasses, but it didn’t stop there. I had to ditch late-night scrolling and turn off my devices early. Trust me, my future self is so grateful for that decision!
I also dimmed the lights at home and swapped in red bulbs to create a calming vibe. And don’t get me started on Night Shift mode—what a lifesaver!
At Corala Blanket, we’re all about promoting better sleep, and I know firsthand how crucial a cool, dark, and cozy space is.
Speaking of which, there was a night when I finally embraced these hacks, and I slept like a baby! It felt like a miracle. Have you tried something similar?
Table of Contents
Key Takeaways
- Use blue light blocking glasses to reduce eye strain and improve sleep quality, especially for those sensitive to blue light exposure.
- Turn off electronics at least an hour before bedtime to enhance melatonin production and promote better sleep readiness.
- Enable Night Shift mode on devices to minimize blue light exposure during evening hours while still allowing for some screen use.
- Dim home lighting in the evening to signal your body that it’s time to wind down and prepare for sleep.
- Create an optimized sleep environment with blackout shades and a comfortable temperature to further enhance sleep quality.
Blue Light Blocking Glasses

Although many people swear by blue light blocking glasses for improving sleep and reducing eye strain, the research surrounding their effectiveness is mixed. I mean, who wouldn’t want a quick fix for those late-night Netflix binges, right?
In some effectiveness studies, like one from 2021, researchers found no significant difference in eye strain symptoms when comparing blue light blockers to clear glasses. Yet, user testimonials can be quite enthusiastic—one-third of participants in a 2017 study reported improved vision. Spoiler alert: that study was funded by a blue light glasses manufacturer.
So, what’s going on here? Blue light can mess with our melatonin production, but just wearing these glasses doesn’t guarantee sweet dreams. Some studies suggest they might help specific groups, like athletes and hospitalized patients, sleep better. Additionally, many blue light glasses do not effectively block blue light, which may contribute to the variability in user experiences overall performance. In fact, researchers recommend looking for glasses that specifically list their blue light blocking percentage to ensure effectiveness.
If you’re still curious about trying them, just keep in mind that not all glasses block blue light effectively. It’s like picking a favorite flavor of ice cream; not every scoop is created equal!
While I created Corala Blanket to offer comfort during restless nights, exploring various strategies can also help you find your perfect sleep hack.
Turn Off Electronics Early
If you want to improve your sleep quality, turning off electronics early can make a significant difference. Trust me, your body will thank you!
When I set a cutoff time—say, 9 p.m.—to unplug from my devices, I notice a real shift. It’s like I’m giving my brain a chance to unwind. Research shows that screen time before sleep can significantly hinder your ability to fall asleep quickly.
You see, blue light from screens messes with melatonin production, which is essential for signaling when it’s time to sleep. Without that signal, falling asleep feels like waiting for a bus that’s never coming! Additionally, bright screens can shift the internal clock, affecting sleep quality.
So, what can you do instead? Embrace bedtime rituals that don’t involve screens. How about reading a book with a cozy orange lamp? Or maybe some relaxing meditation? These screen alternatives can transform your evenings into serene pre-sleep experiences.
I even keep my devices in another room. Out of sight, out of mind, right? Plus, using a simple clock radio instead of my smartphone as an alarm cuts out the temptation to scroll through messages before bed.
Why did I create this website, Corala Blanket? Because I want to help you discover innovative ways to get the restful sleep you deserve. Let’s make insomnia a thing of the past!
Dim Home Lighting

When I dim the lights at home in the evening, I can almost feel my body start to unwind. It’s like my brain gets the memo that it’s time to relax. The dim lighting benefits are real! Lowering the lights helps kickstart melatonin production, the sleep hormone that signals it’s time to rest. Research shows that bedroom lighting significantly impacts sleep quality, making this practice all the more crucial.
Have you ever noticed how bright lights can make you feel more alert? That’s because they mess with your melatonin levels, and nobody wants that when they’re trying to cozy up for the night. By keeping things dim, I’m aligning my circadian rhythm, which is essential for sleep quality improvement. Additionally, dim lighting can create a cozy atmosphere that enhances the overall relaxation experience.
I love using a low-wattage lamp with warm hues to create that dreamy atmosphere. It’s amazing how even small changes, like blackout curtains or timers, can transform your sleep space into a sanctuary.
Plus, dim lighting reduces anxiety and emotional intensity, making it easier to chill out.
Use Red or Orange Light
Using red or orange light in the evening has been a game changer for my sleep routine. Honestly, I used to struggle with tossing and turning, but now? It’s like I’ve discovered a secret weapon!
The red lens benefits are seriously impressive. These lenses block a whopping 98% of blue light, ensuring my melatonin production stays strong. I can watch TV or scroll through my phone without worrying about sleep disruption. Plus, they help me fall asleep faster and stay asleep longer. Additionally, using orange lenses can also be effective if you prefer a slightly less intense option while still providing significant protection against blue light. Good nutrition, particularly meal timing, can further enhance these effects and improve overall sleep quality.
Now, if red feels a bit intense for you, consider the orange lens comfort. They block 95% of blue light and are perfect for those new to nighttime blue blockers. They’re easier to adjust to, so you can still enjoy your evening activities without the harsh glare.
Have you tried dimming your lights yet? Pairing dim lighting with these lenses creates a cozy atmosphere.
As I built Corala Blanket, I wanted to share these hacks to help everyone get restful sleep, just like I have! Trust me, your sleep quality will thank you.
Enable Night Shift Mode

As I’ve explored ways to enhance my sleep, enabling Night Shift mode on my phone has been an essential part of my routine.
I mean, who doesn’t want to drift off to dreamland without the harsh glare of blue light messing with our melatonin, right?
To get started, I simply open the Settings app, tap on “Display & Brightness,” and scroll down to find “Night Shift.” From there, I toggle it on.
I can even set a night shift schedule! Whether I choose “Sunset to Sunrise” or my own custom times, it adapts to my nightly habits. It’s like my phone knows I’m a night owl who needs a little help. Interestingly, this feature echoes the findings from research at the University of Waterloo, which aims to enhance accessibility and convenience for individuals facing challenges.
Now, while studies suggest that avoiding screens altogether is the best strategy for sleep, I still love the night shift benefits it brings.
We all have those late-night scrolling sessions, and this feature softens the blow.
Activate Grayscale Mode
To enhance my sleep routine, activating Grayscale mode on my phone has been a game changer. Seriously, it’s like flipping a switch that turns off my urge to scroll endlessly. When I switch to grayscale, my screen goes black and white, making everything less visually appealing.
You know that vibrant blue light? It’s gone, and so is the temptation to plunge into social media or games right before bed. Instead of getting lost in an app, I’m reminded that it’s time to wind down, which is one of the best grayscale benefits I’ve discovered.
Plus, it’s a great way to establish bedtime reminders. When I see my dull screen in bed, I can’t help but think, “Maybe I should actually sleep instead of scrolling.” This is important because bedtime mode helps create a structured routine for better sleep habits.
I love that I can customize this through my phone’s settings, even setting it to activate automatically at a certain time. Trust me, it helps break the habit of sleeping next to my phone.
Optimize Your Sleep Environment

Creating the perfect sleep environment can make a world of difference for those struggling with insomnia. You wouldn’t believe how simple changes can boost your comfort levels and help you drift off into dreamland!
Here are some key factors to reflect on:
- Darken the room: Use blackout shades and pin those drapes shut to block out pesky light.
- Cool it down: Set your thermostat between 60-67 degrees Fahrenheit; the cooler, the better for sleep. Optimal sleep temperature can enhance your ability to fall asleep and stay asleep throughout the night.
- Comfortable bedding: Invest in a supportive mattress and cozy sheets that feel like a warm hug.
- Noise control: Silence outside distractions with white noise machines or earplugs.
- Dimming lights: Start dimming the lights as bedtime approaches to signal your brain it’s time to wind down.
I’ve found that these little tweaks can change the game. Recall, your sleep environment is where the magic happens, and it deserves your attention!
If you’re curious about creating a cozy atmosphere, I developed Corala Blanket to elevate that comfort level. Trust me, snuggling up with the right blanket can work wonders.
Blue Light Blocking Night Mode Tricks
After optimizing your sleep environment, the next step is tackling the impact of blue light on your sleep quality.
You might think Night Mode is the superhero of screen time, but it’s not quite as powerful as we’d like. Sure, it gives your screen a cozy yellow or red tint, but it doesn’t filter blue light as effectively as dedicated blue light filters. That means it’s not doing a great job at protecting your sleep from those pesky blue light emissions. Night Mode only adjusts color temperature and does not guarantee effective blue light reduction.
If you’re serious about improving your sleep quality, consider using blue light blocking glasses or physical filters. They’re designed to target specific wavelengths and can block about 50% of blue light. That’s way more effective than just relying on Night Mode.
I personally schedule my Night Mode to kick in at sunset, but I also limit my screen time before bed. Have you tried that? It’s a game-changer!
Don’t overlook, combining these tricks with other good sleep habits can lead to a much better night’s rest. Who wouldn’t want to wake up refreshed and ready to tackle the day?
Keep in mind, every little tweak counts, especially when it comes to your sleep!
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