Blue light filters don't work
4 hours ago
- #blue-light-myth
- #circadian-rhythm
- #sleep-science
- Blue light filters do not effectively improve sleep by blocking blue light because melanopsin, the light-sensing molecule in ipRGCs, is sensitive to a broad spectrum including cyan, green, and blue.
- Total luminance (brightness) has a more significant impact on circadian rhythm than color. Halving screen brightness has a minimal effect compared to the dynamic range of human light perception.
- Dark mode reduces screen luminance by 92-98%, making it far more effective than blue light filters for minimizing sleep disruption.
- Adjusting screen brightness manually (e.g., lowering it at night) is a practical way to reduce light exposure without relying on color filters.
- Daytime light exposure (e.g., sunlight or bright artificial light) helps regulate circadian rhythms by reinforcing the body’s internal clock.
- Low-dose melatonin (0.3 mg) can aid sleep onset without disrupting sleep architecture, unlike high-dose supplements commonly sold.