Sleep-friendly software makes your computer screen easy on the eyes

A free program available for download promises to promote sleep by automatically altering your computer screen’s picture.

As recent studies indicate, bright screens found on laptops, cell phones and iPads can suppress the body’s melatonin production, potentially leading to insomnia. The hormone regulates the natural sleep-wake cycle by signaling when its time to sleep.

F.lux, available for mac and pc, promises to reduce this effect by making your computer screen by altering its color temperature to make it look like orange-colored soft indoor lighting at night. The program is fully automated based on where you live.

F.lux’s website cites several studies about lighting color and intensity and the related physiological effects. One in particular mentions how blue wavelength light reduces deep sleep. However, new research suggests green light, or even the entire spectrum may mess with melatonin functions, affecting sleep.

Because there are no peer-reviewed studies to verify whether the F.lux actually limits the insomnia-causing effects of computer screens this blogger decided to try it out.

I installed f.lux on my Macbook earlier this week. I found the dim orange nighttime look to be oddly easy to look at, maybe even reducing the eye strain associated with evening viewing. But make no mistake about it, the default settings are there for a reason. The orange look can’t compare to the bright colorful factory settings.

Does it work for the sleep? I don’t know. I had no problem getting to sleep after using my laptop, but there’s no way to know if it’s because of F.lux. I have my doubts based on the recent research about green light previously mentioned in this article.

There’s no doubt the program is a more affordable option than other products designed to cut down on blue light. The best solution is better sleep hygiene. For quality sleep turn off all electronics about a half hour before bedtime and do something relaxing, like a puzzle or light reading.

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Green light also alters sleep, television before bed still bad

Sleep experts warn the bright light produced by televisions, computers and iPads can meddle with sleep. There’s a line of products made to counter that effect by blocking out blue light wavelengths, which can reset the body’s circadian clock. Online you can purchase special sunglasses and screen filters, but there’s no guarantee the products will work as advertised and prevent insomnia.

There’s new evidence that its not just blue wavelength light that alters the body’s circadian clock. Researchers at the Brigham and Women’s Hospital in Boston found the green light produced from those same sources has a similar effect.

More than a decade ago, scientists discovered there are special cells in the eye that contain the blue light-absorbing pigment melanopsin. When the eye detects blue light, it delays the body from secreting melatonin.

The authors of the new study wanted to see if the eye’s rods and cones, which respond to green light wavelengths, also contributed to the body’s circadian adjustment.

The researchers exposed a group of volunteers separately to blue and green light, both for several durations and intensities. The experiment happened in the evening, before the body naturally secretes melatonin. Scientists measured the subjects’ melatonin response in each condition.

At low intensity, there was very little difference in the body’s reaction to blue and green light wavelengths. However, blue light produced a greater effect over time and at higher intensities.

The authors suggest there’s room to improve light therapy for sleep disorders based on these findings. The treatment may be more effective if the light devices combined blue and green light.

The study may have potentially substantial implications for the field of sleep research.

AASM President Clete Kushida told USA Today “(the finding) sort of goes against what was believed before.”

He said researchers should explore the possibility that the full spectrum of light may affect the body clock.

For our readers who aren’t scientists, the study reinforces the notion that evening use of electronic screens can hinder sleep, and special sunglasses won’t help. We recommend shutting off the television or other bright electronic devices an hour before bedtime and picking up a book, or better yet, an e-reader.

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