We’ve all heard the hype about blue light filters improving sleep.
They’re supposed to be this great solution for better sleep, especially for our little ones who seem to be glued to their devices from sunup to sundown.
But do these filters really work?
In this post, I’ll break down how blue light affects sleep, how these filters are supposed to help, and whether they actually make a difference when it comes to our kids’ sleep.
I’ll also go over some other things we can do to help our children get a good night’s rest in this screen-filled world.
How Does Blue Light Affect Sleep
First things first, let’s talk about blue light and why it’s got everyone so worked up.
You see, our bodies have this internal clock called the circadian rhythm that regulates sleep patterns. It uses light to figure out when it’s time to be awake and when it’s time to hit the hay.
Also Read: How Video Games Influence Child Sleep Quality
Now the blue light from your beloved screens tricks your brain into thinking it’s daytime.
It signals our brains to stay alert and suppresses the production of melatonin, our sleep hormone. With low melatonin levels, it is much harder to fall asleep.
Plus, blue light also stimulates brain activity, making you feel more alert and awake.
How Does Blue Light Filters Works
Now let’s talk about how these blue light filters actually do their thing.
Basically, they act like a shield between your eyes and all that blue light coming from your devices. There are a couple of ways they go about this.
First up, we’ve got the blue light filters that are built right into your devices.
These filters change the color temperature of your screen to a warmer tone (more orange or yellow). The device’s software alters the color composition of the pixels on the screen, diminishing the blue light output.
Then there are the physical filters. These are the ones you can touch – like screen protectors or those special glasses you might have seen.
These work by actually blocking or soaking up some of the blue light before it even gets to your eyes.
The filter’s material is specifically designed to filter out blue light wavelengths while allowing other colors to pass through.
Also Read: 5 Best Ways to Promote Healthy Screen Habits
Pros Of Blue Light Filters
So, what’s good about these filters?
Well, for starters, they’re pretty easy to use. Most devices nowadays have them built-in, so it’s just a matter of turning them on.
They can help reduce eye strain, which is a plus if your kids are always on screens.
And in theory, these filters should help with that whole melatonin production thing.
Some parents swear by them, saying their kids fall asleep easier when using filtered screens in the evening.
Limitations Of Blue Light Filters
That said, blue light filters aren’t a magic solution.
While they do reduce blue light, they don’t eliminate it completely.
And remember, it’s not just blue light that can keep kids awake – the content they’re engaging with matters too.
An exciting game or interesting video can keep a brain buzzing, blue light or not.
Plus, some studies suggest that the effects of blue light filters might be more psychological than physiological – kind of like a high-tech placebo effect.
Are Blue Light Filters Effective?
So, do they actually work? Well, the jury’s still out on this one.
Some studies show a small improvement in sleep quality with blue light filters, while others don’t see much difference. It seems to vary from person to person.
What we do know is that while blue light filters probably won’t hurt, they’re not a magic solution to sleep problems.
Also Read: Do Kids’ Screen Time Apps Really Work
Factors Influencing Filter Effectiveness
Now let’s talk about what might make these filters more or less effective for your little ones:
Age Of The Child
First up, the effectiveness of blue light filters might depend on how old your kid is.
Younger children’s eyes actually let in more blue light than adults’ eyes do.
So in theory, filters might be more helpful for the little ones. But as kids get older, their sleep patterns and screen habits change, which could affect how useful the filters are.
For example, teenagers, with their notoriously wonky sleep schedules, might need more than just a filter to get their sleep on track.
Timing Of Device Use
When your kid is using their device is super important.
A blue light filter at 3 PM probably won’t do much for sleep. But using one in the evening, especially in the couple of hours before bedtime, might be more helpful.
Other Sleep Hygiene Practices
Blue light filters aren’t a standalone solution.
They work best when paired with other good sleep habits.
If your kid is chugging energy drinks and playing exciting video games right before bed, no amount of blue light filtering is going to counteract that.
Tips For Better Sleep
Speaking of good sleep habits, here are some tried-and-true tips for better sleep:
Also Read: Reducing Nighttime Device Use In Children
Consistent Sleep Schedules
One of the best things you can do for your kid’s sleep is to stick to a regular schedule.
Try to have them go to bed and wake up at the same time every day – yes, even on weekends (I know, I know, easier said than done!).
This helps set their internal clock and can make falling asleep easier.
Create A Sleep-Conducive Environment
Make sure your child’s bedroom is a sleep-friendly zone.
Keep it dark, quiet, and cool. If they need a night light, go for one with a warm, soft glow rather than a bright white or blue light.
Limit Screen Time Before Bed
This one’s tough, but important. Try to make the hour before bed a screen-free time.
Replace device use with calming activities like reading a book, listening to soft music, or having a quiet chat about the day.
Manage Caffeine And Sugar Intake
Watch out for sneaky caffeine in sodas or chocolate, especially in the afternoon and evening.
The same goes for sugary snacks – they can give kids a energy boost when they should be winding down.
Wrapping Up
So, what’s the bottom line on blue light filters?
They’re not a bad idea, but they’re not a cure-all either. If your kids are using screens in the evening, turning on that filter is better than not using one.
But the best approach is to combine it with other good sleep habits.
Remember, every kid is different, so what works for one might not work for another. It might take some trial and error to find the right balance for your family.
So try a blue light filter for a few weeks and see if you notice any changes.
Again, the most important thing is to create a consistent, calming bedtime routine that works for you and your kids.