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Do Blue Light Glasses Work? Potential Benefits for Sleep & Eye Health

AHA Publisher — Tue, 04 Aug 2020 07:00:57 +0000

Jillian Levy, CHHC via Dr. Axe – Many experts tell us that when it comes to managing our health, including our body weights and moods, we should be careful not to underestimate the power of sleep. One reason why so many adults and children today are thought to be living in a sleep deprived state is because of high exposure to electronic devices that emit blue light. Because blue light is capable of disrupting our circadian rhythms, or “internal clocks,” blue light glasses are now recommended to improve sleep quality and other concerns. What are the benefits of blue light glasses? While more research on the topic is warranted, there’s some evidence that blue light blocking glasses can positively impact your metabolism, focus, appetite control and more. Read on to find out how to choose the best blue light blocking glasses for your needs, plus tips regarding when and how long to wear them. What Are Blue Light Glasses? Blue light glasses are a special type of eyewear that can block or filter blue light that is emitted from digital screens and electronics. If you regularly deal with issues like eye strain, blurry vision, headaches and trouble sleeping — which you believe may be tied to your use of electronics — then wearing blue light filtering glasses can be a worth a shot. What is blue light that glasses block? Blue light is a type of high-energy light that is bright and has a short wavelength. These are wavelengths of light between 420 and 480 nanometers on the visible light spectrum. While it mostly has a bad reputation, blue light also has some benefits, such as making us feel alert and awake. Most of our exposure comes from sunlight, but electronics also contribute to the amount of blue light that reaches our eyes on a daily basis. Electronics that give off blue light include televisions, smartphones, laptops, computer monitors and tablets, which many teens and adults now report spending multiple hours using every single day. How do blue light glasses work? These glasses are most often used at night to help block blue light emitted from LED devices from reaching the eyes. Studies have found that blue light exposure can suppress natural production of the hormone melatonin, which has sleep-inducing effects. Therefore it’s thought that too much exposure at night can keep you up and disturb your natural sleep-wake cycle. Wearing blue light filtering glasses is therefore a way to prevent sleep dysfunction and possibly to protect the eyes in other ways. Do They Work? Potential Benefits Do blue light glasses really work? Opinions regarding their effectiveness and findings from studies conducted thus far have been mixed overall. Research focused on the effects of blue light glasses is largely still underway. One reason it’s difficult to determine how well they work for the majority of people is because their use isn’t tightly regulated, since authorities such as the Food and Drug Administration in the United States do not consider these glasses to be medical devices. The American Academy of Ophthalmology and the Association of Optometrists in the U.K currently don’t recommendthe use of blue light glasses for the general public, although they haven’t stated that they are dangerous or should be avoided. Their stance is that there isn’t enough high-quality research showing that they work, plus that symptoms like eye strain and headaches may actually be due to issues like squinting while using electronics and poor posture, not blue light exposure. That said, some experts and many people do report experiencing benefits from blue light blocking glasses. Potential benefits may include: Reduced eyes strain, dry eyes and blurriness Reduced headaches Improved sleep habits and decreased insomnia, especially having an easier time falling asleep Enhanced vision (including less blur) Possibly increased protection against development of certain eye diseases, although this is still being studied — it’s currently thought that blue light from devices do NOT damage the retinas or contribute to long-term vision loss, macular degeneration or glaucoma If blue light filter glasses are capable of helping you sleep better, then there’s reason to believe that their benefits can be far-reaching. Sleep deprivation can make it more likely that you’ll develop a range of serious health issues, such as obesity, depression, high blood pressure, diabetes and others. Therefore getting more sleep can be highly protective and important for improving overall quality of life. What to Look for in Blue Light Blocking Glasses What is the best brand of blue light blocking glasses? It really depends on the filter strength that you require and how severe your symptoms are. In terms of where to buy blue light glasses, you can purchase either prescription or non-prescription blue light glasses from your optometrist, in drug stores, in stores that sell glasses/eyewear or online. If you’re dealing with vision-related problems, such as cataracts, or you’ve recently had eye surgery, it’s best to speak with your optometrist about his/her recommendations, since it may be possible you actually require contacts or glasses in addition to filtering glasses. Filters that block blue light can be added to prescription glasses at a relatively low cost, typically under $100. You can purchase non-prescription blue light glasses for around $30 to $100 as well, although more expensive brands are also available. If you’re concerned about also blocking UV light, look for glasses that have a filter providing 100% protection from UV light. When to Wear Them How do you know if you need blue light glasses? If you regularly use electronic LED devices at night, particularly once the sun is down, you may benefit from trying them. However, if you don’t want to invest in these glasses and are skeptical about their effects, experts suggest simply decreasing your evening screen time and/or setting all of your devices to “night mode,” which helps automatically result in less blue light exposure. Is it OK to wear blue light blocking glasses all the time? This may not be necessary, but it shouldn’t be harmful either. Some people find that wearing the glasses while they work helps their eyes feel better and allows them to work longer more comfortably. If you spent a couple of hours on electronics daily, especially during the daytime when you’d be getting blue light exposure anyway from the sun if you were outdoors, it’s probably not a problem to skip the glasses. Some blue light exposure during the day, particularly from natural sunlight, is even beneficial for regulating your circadian rhythm, so don’t be worried about a normal level of exposure. Overall, the best time to wear blue light glasses is at night, during the hours leading up to bedtime when your body is producing more melatonin. But if your eyes feel less strained when you wear them during the day too, then experts say this is fine to continue doing. Risks and Side Effects Blue light glasses may be capable of taking stress off of your eyes and helping you sleep better at night, but they aren’t the only way to take care of your vision of circadian rhythm. Here are other steps to take if you wish to sleep better and avoid eye strain, headaches and other issues: Get sunlight exposure during the day by going outdoors. Just be careful about too much UV-A and UV-B light reaching your eyes, which may be damaging — therefore consider wearing sunglasses if you spend lots of time in the sun. Avoid alcohol and nicotine, especially close to bedtime. Exercise regularly, which can improve sleep quality. Develop a relaxing nighttime routine that helps you cope with stress and unwind. Ideally this routine shouldn’t involve electronics — instead try reading a book, stretching or taking a warm bath. If you do use electronics at night, switch them to night mode. Keep the temperature in your room low, and wear clothes that don’t make you too hot. Limit the amount of hours you spend on electronics if possible. Invest in a good ergonomic chair to support your posture, and make sure your screens are at the right height so you’re avoiding forward head posture. Ideally have your eyes be about 25 inches from the screen and looking just slightly down. When working on a computer or device, take a break every 20 minutes and look at an object at least 20 feet away for 20 seconds. Conclusion What is the benefit of blue light blocking glasses? They help filter/block bright blue light that is emitted from electronic devices. Too much blue light can contribute to issues like sleep dysfunction and possibly eye strain and headaches. What are the best blue light glasses? It depends on why you’re wearing them. If you have severe symptoms or are recovering from eye surgery, you may need a prescription and should speak with a doctor. Otherwise you can purchase them at drug stores or online. Research focused on the effects blue light filtering glasses is overall lacking, and opinions differ about whether or not they are necessary. However, some people find they reduce symptoms like eye strain, dry eyes, blurriness, tension headaches and trouble falling asleep — especially among people using electronics for many hours daily and at night. To read the original article click here. For more articles from Dr. Axe click here.

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Is Covid and Current Social Unrest Creating Chronic Stress?

AHA Publisher — Fri, 05 Jun 2020 07:00:18 +0000

Jillian Levy, CHHC via Dr. Axe – Stress. It’s an awful word and a worse feeling, isn’t it? The thing is, stress isn’t all bad. Without it, we wouldn’t be motivated to take steps to protect ourselves, to plan for the future or to perform. A certain level of stress (especially “good” eustress) helps us to adapt to our environment and pushes us to excel. The stress that is worrisome is chronic stress, which many in the world and particularly the U.S. may be suffering from right now, between the pandemic and now the social unrest that recently erupted after the killing of George Floyd by a police officer. What does chronic stress do to your body? It can affect you negatively in multiple ways; for example, research confirms that elevated cortisol levels can increase susceptibility to some illnesses, sleep deprivation, and even brain shrinkage and memory problems in adults of middle age. Early in 2020, nearly everyone around the world started experiencing more stress than they were likely accustomed to — whether in regards to their health, finances, job, politics or family obligations (or all of the above). According to the CDC, chronic stress can kill your quality of life and even dampen your immune system, which is why it’s important to incorporate natural stress relievers into your regular routine to help you cope. What Is Chronic Stress? Stress is defined as “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.” Your central nervous system (CNS), which is in charge of your “fight or flight” response, controls levels of “stress hormones” like cortisol and adrenaline that circulate through your body. Your hypothalamus communicates with your adrenal glands to release more stress hormones when you’re feeling threatened or overwhelmed. While stress itself may not be a good thing, in reality each of us is only here because of the stress response. Our ancestors reacted to a threat by fighting or fleeing, literally or figuratively, and so survived thanks to this fight or flight instinct. Whether it was a food shortage or a physical threat, they went into what the prominent science center, the Franklin Institute, refers to as “metabolic overdrive.” During periods of acute stress, adrenaline and cortisol flood the body Blood pressure, breathing and heart rate increase Glucose is released into the bloodstream for ready energy Digestion, growth, reproduction and immune system functions are suppressed or put on hold Blood flow to the skin is decreased, and pain tolerance is increased Chronic stress vs. acute stress: what’s the difference? It typically takes about 90 minutes for the metabolism to return to normal following an acutely stressful event. However, with chronic stress, most people tend to ignore or push down symptoms until they eventually “burn out,” which can take months. When facing chronic stress, many of us don’t physically dispel stress hormones or take the time to resolve the real problems (if they are even capable of being resolved). If we aren’t able to soothe ourselves, to grieve or to take the time to question our priorities, stress can linger on and on for many months or even years. What are examples of chronic stress? Chronic stress examples can include: Emotional distress due to grieving the death of a loved one A serious health diagnosis, especially one that limits daily functioning and requires a hospital stay/ongoing treatments Financial problems, including unemployment Work stress, including feeling overwhelmed with everyday responsibilities and stress tied to commuting Emotional stress plus fatigue when taking care of others among doctors, nurses, EMTs or other health care providers/first responders Feeling socially isolated Family-related stress, often due to feeling short on time, rushed and overwhelmed War and violence, especially if serving in the military Relationship problems, especially those involving abuse or divorce Major life changes like moving to a new city or starting a new demanding career path Injuries that lead to chronic pain Imprisonment Internal causes of stress tied to one’s mindset, including living with guilt and regret, pessimism, rigid thinking, lack of flexibility, negative self-talk and perfectionism Again, during this pandemic and now the ongoing protests triggered by George Floyd’s death sweeping the nation, chronic stress is palpable in nearly every household. Symptoms What are the symptoms of chronic stress? According to the American Institute of Stress, chronic distress can cause more than 50 symptoms. Five of the most common chronic stress symptoms include: irritability, anxiety, depression, headaches and trouble sleeping. Here are some of the many negative effects that unresolved stress can have on your body: Reduced ability to concentrate and act efficiently, as stress has negative effects on memory and learning. It can lead to less fuel being sent to the brain, and poor communication between brain cells. Increased risk for substance abuse problems, including use of alcohol, tobacco and other drugs Weakening of your immune system, making fighting infection much more difficult Increased inflammatory responses and release of compounds known as cytokines, which affect tissues and organs all over the body Food addictions, gambling, checking out with television and video games Accelerated symptoms tied to aging, including brain shrinkage and worsened symptoms tied to arthritis, cardiovascular disease, diabetes and osteoporosis Increased chronic pain, including neck and back pain, headaches, joint pain and muscle pain Metabolic dysfunction and potentially weight gain, since cortisol can trigger accumulation of dangerous belly fat and worsen cravings for fat, salt and sugar Higher risk for a variety of digestive disorders and symptoms, like ulcers, a bloated stomach, cramping, constipation and diarrhea Trouble sleeping, and then irritability and fatigue as a result Depression symptoms, such as feelings of helplessness and lack of control Becoming more accident-prone Not being able to plan for the future or make decisions Experiencing increased for a number of health problems, potentially including diabetes, heart attack, heart disease and stroke. Stress increases your heart rate and force, constricts and damages your arteries, and can lead to inflammation. Worsened asthma symptoms Reduced sexual desire and erectile dysfunction in men Menstrual changes in women, including worsened PMS and irregular periods Skin/hair conditions like eczema, hair loss, acne and rashes Is Covid Increasing Rates of Chronic Stress? You can see from the list above describing common causes of chronic stress that many are now more prevalent due to the Covid-19 pandemic. People of all ages are being affected by changes in their work routine, schooling, family life and community involvement. Even before the Covid-19 crisis began, a high percentage of Americans were already worrying about money, job security, and the political climate in the U.S. We can assume these worries are only intensifying due to the pandemic, and are now suddenly coupled with other concerns such as persistent racial injustice. In 2017, the American Psychological Association published research focused on the “Most Common Sources of Stress.” They found that: 63% worry about the future of our nation 62% worry about money 61% worry about work 57% worry about the political climate 51% worry about violence and crime According to some research, two of the biggest drivers of suicidal thoughts and attempts are job loss and social isolation. Amid the Covid pandemic, millions of people are facing unemployment, financial hardship and loneliness on a level never experienced before. To make matters worse, many of the activities that people usually engage in to improve their mood are off limits, such as socializing with friends, attending church or other religious gathering, going to the gym, and visiting parks, museums, festivals, sporting games, etc. Marijuana dispensaries and liquor stores are still open, however, as they’ve been deemed “essential,” which seems to only be promoting reliance on substances to lift people’s moods. During an acute/short-term crisis, your actions normally wind end up reversing many of the stress-related processes described above. You essentially either fight or flee and resolve the problem — then take comfort in contact with loved ones or satisfaction in your abilities. You might dispel adrenaline through pacing or some other soothing effort to restore balance. Life today, however, doesn’t often offer us the opportunity to enact a full stress response and resolution. Instead, we operate as if we’re in a constant, low-grade state of emergency, with no real end in sight. And given how the Covid-19 pandemic has upended many of our lives, in many ways our feelings are warranted. Diagnosis How do you know if you have chronic stress? Ask yourself if you’re dealing with the most common stress-related symptoms (like mood changes, trouble sleeping, pain/tension and so on). Are you feeling things are out of your control and that the future is hopeless? If you can relate to many of the symptoms above, it might be time to speak to a therapist, or at least to rethink how you’re handling your current situation. If stress has led to specific symptoms such as breakouts, GI issues and chronic pain, talk to your doctor about tests that can determine the underlying causes and come up with a holistic treatment plan together. A therapist, or even your primary care giver or a functional/naturopathic doctor, can help you manage stress with coping strategies such as mindfulness, breathing exercises, journaling, physical exercises and tools for changing your thought patterns. Ways to Cope Plenty of research has found that stress management and relaxation techniques can help you become more able to adapt to stressful events, more efficient in functioning during stressful times and better able to recover from stress. Ultimately, chronic stress treatment and recovery time depends on how severely someone is stressed and the coping mechanisms they choose to employ. Based on findings from a large body of research, these are some of the most impactful ways you can cope with chronic stress: Get regular exercise, which is one of the best ways to cope with stress and help your body return to homeostasis. Make time to engage in pleasantly challenging activities, like reading, exercising, painting, etc. Take deep breaths and stretch. Get outside and get some sunlight exposure. Get plenty of sleep, and even nap if you’re feeling run down. Eat a nourishing diet that includes balanced meals emphasizing whole foods (check out this article on eating a diet to manage anxiety symptoms, which includes foods like fish, organic chicken and free-range eggs, grass-fed beef, whole grains, nuts, seeds, olive and coconut oils, and lots of fruits and vegetables). Have something to look forward to.There’s evidence demonstrating that positive anticipation can reduce stress and anxiety because it leads to more hopeful anticipatory thoughts, leaving less room for negative thoughts and worry. Try mindfulness training, Meditation can serve as one coping mechanism, since it helps to bring your attention to the present and decrease the amount of time you spend worrying about the future. Avoid becoming overly absorbed in the 24/7 news cycle. Find ways to gain a sense of control, such as by creating a schedule and boundaries for yourself. Stress, anxiety and depression are fueled by feelings of helplessness and overwhelm. Schedule tasks, prioritize and delegate so you’re better able to cope. Try journaling, especially “gratitude journaling.” Your thoughts and emotions are the very things that you can learn to control, no matter what happens in your environment. Take a look at your life, and identify what’s causing you stress. Pay attention to your moods, and try to identify the thoughts and beliefs that may be contributing to them. Avoid alcohol and drugs, which can actually wind up worsening stress. Connect with others to talk about how you’re feeling, even if it’s over the phone, Zoom, etc. Listen to your favorite music — and sing along. Listen to music can ease anxiety and even physical pain. Try tapping techniques. Also known as the emotional freedom technique, or EFT, can reduce acute or chronic stress and improve sleeping habits. Final Thoughts Stress is normal, and some kinds of stress are good. However, chronic stress symptoms like indigestion, brain fog, fatigue and trouble sleeping that last many months are not normal. Chronic stress can affect every physical...

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