I tracked my cortisol at home to see if blue light glasses really work – here are my test results
In today’s digital age, many of us spend hours in front of screens, whether it’s for work, leisure, or socializing. The blue light emitted from devices has been a topic of concern, especially regarding its effects on sleep quality and overall health. To investigate this further, I decided to conduct a personal experiment to see if wearing blue light glasses could help minimize the impact of evening screen time on my cortisol levels, a hormone that plays a significant role in stress response and sleep regulation.
Understanding Cortisol and Blue Light
Cortisol is often referred to as the “stress hormone,” as it is released in response to stress and low blood glucose levels. Elevated cortisol levels in the evening can disrupt the body’s natural circadian rhythm, making it difficult to fall asleep and stay asleep. Numerous studies suggest that exposure to blue light in the evening can interfere with melatonin production, further exacerbating sleep issues.
Blue light glasses are designed to filter out this high-energy visible light, which proponents claim can help reduce eye strain and improve sleep quality. However, I wanted to see if there was any measurable difference in my cortisol levels when using these glasses compared to not using them while engaging in evening screen time.
The Experiment
For my experiment, I tracked my cortisol levels over two weeks. The first week, I used my devices as usual without any blue light glasses, and for the second week, I wore blue light glasses during my evening screen time. I used a home cortisol testing kit that allowed me to measure my levels through saliva samples taken at the same time each evening.
- Week 1: No blue light glasses. Average cortisol level: 19.5 µg/dL
- Week 2: Wore blue light glasses. Average cortisol level: 15.3 µg/dL
The Results
After analyzing the data, the results were intriguing. During the week without blue light glasses, my average cortisol level was significantly higher compared to the week when I wore them. The difference of 4.2 µg/dL suggests that wearing blue light glasses may have helped reduce my evening cortisol levels, potentially contributing to better sleep quality.
Discussion
While my experiment was limited in scope and duration, the results align with existing research that indicates blue light can disrupt sleep patterns and hormonal balance. It’s essential to note that individual responses to blue light exposure can vary greatly, and factors such as lifestyle, stress levels, and overall health may also play a significant role in cortisol regulation.
In conclusion, my personal experiment suggests that blue light glasses may indeed be beneficial for those looking to mitigate the effects of evening screen time on their cortisol levels and improve their sleep quality. However, further research is needed to establish a broader understanding of their effectiveness. As always, it’s advisable to complement the use of blue light glasses with other healthy sleep practices, such as maintaining a regular sleep schedule and creating a calming bedtime routine.