How to Get Better Sleep (and Protect Your Eyes and Skin From Blue Light)

How to Get Better Sleep (and Protect Your Eyes and Skin From Blue Light)

In our daily lives, most of us spend a solid amount of time in front of a screen, and over the past few weeks it has seemed to skyrocket even more as we engage in news, conference calls for work, FaceTimes with friends, and web searches for recipes. In fact, the average American spends 12 hours a day exposed to blue light via phones, tablets, computers, and TV’s.  While it may be hard to pull ourselves away from our screens -- although frequent breaks helps -- blue light protection can go a long way in helping us stay sane, while protecting our eyes, skin, and sleep.

While many of us are familiar with the reasons and benefits of wearing SPF while in the sun, we are just starting to understand the potential hazards of blue light damage and how we can begin to protect ourselves. Blue light comes from the sun, electronic devices like our phones and computers, along with fluorescent and LED lighting. 

 Blue light in the morning can signal to our brains that it is time to wake up, but too much too late in the day can start to mess with our circadian rhythm (your body basically thinks it is still daytime). Additionally, overexposure to blue light can damage retinal cells and increase the risk of macular degeneration, age your skin (bringing on wrinkles, hyperpigmentation, redness, reducing elasticity), and increase your risk of serious illnesses like heart disease, cancer, obesity, and diabetes. 

The good news is there is a lot we can do to protect ourselves. As mentioned, reducing screen time is the best option, but not always the most realistic. Here are a few of our favorite ways we protect against blue light: 



The Clean Market team religiously wears their blue-blocking glasses in the office, and now during our daily Google hangouts. Within the first hour of wearing them, most of us reported feeling a significant relief of tension and strain from staring at the computer. We like Caddis, Blublox, and IZIPIZI Glasses. If you are investing in one blue-blocking item, we recommend glasses. 



We’ve also started to see skincare products incorporate blue-blocking qualities, which is something to consider next time you are re-upping on your toner or tinted moisturizer. We love

One Ocean’s Blue Light Protection + Hydrating Mist, along with Grown Alchemist’s Detox Hydra Mist. For an all-over tint (and all-in-one option), we like Iris & Romeo Best Skin Days as it’s an easy way to get SPF, blue light and sheer coverage. Bonus: the sheer coverage makes you look super glowy on Zoom :)  



Another simple way to protect yourself is to download apps, utilize phone shields and switch out your light bulbs. This save (ur pretty) Face phone shield protects you from blue light, blue light radiation and bacteria that can build up on your screen. 

Simply shifting your computer and phone to night mode can help, but also downloading the F.lux app is a good place to start. Finally, consider switching to amber or red bulbs (or at the very least get rid of any compact fluorescent lights). 

We hope these tips help to get you on track to less eye strain, better skin protection, and above all else a good night sleep. Let us know if you have a favorite product or way to protect against everyday blue light! 

Back to blog