+1 for orange glasses!
Edit: A big step in the right direction flux
http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90
These are better than flux.
These block all blue light. They are used in dentist offices where blue lasers are used for... some kind of procedures.
Flux is a step in the right direction, but humans are not built to have blue light in our eyes for so many hours after sundown. The kind of light input we get is hardwired to effect our brain chemistry. Even blind people's brain chemistry is effected depending on the color of light input to their non-functioning eyes.
If you put these glasses on ~3 hours before you go to sleep, you will go to sleep quicker and deeper. They are cheap because these are not a cynical health-trend company cashing in on something, it is made for mass industrial usage.
You don't have to wear expensive glasses.
I use these:
As an alternative to lowblulights.com, these Uvex safety glasses are what I use. Uvex publishes a spectral transmission plot which isn't available for most other glassware. Additionally, they are intended for protection from strong UV and blue light sources. And they are damn inexpensive.
Edit: And oh so stylish.
I kinda tried to self-diagnose to my first therapist. Did not go well, he just ignored my problems and tried to treat me for problems I didn't have. He probably would have sucked anyways though.
Anyways I would definitely go see a therapist or doctor about it. If you show that you want to seek treatment, they are more likely to listen (I assume), and like you said a dx is validating.
I have spring problems, and I got these blue-light blocking glasses. I bought them before my diagnosis, and they definitely helped in the spring (at least, when I actually wore them). I guess it is like the opposite of a blue-light box, so maybe they will trick your brain into thinking that it is the fall.
https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90
Thank you! The second one looks promising. In addition to laptop/phone screens, do they protect against indoor overhead lights as well?
Hi. First, congrats that you're making changes to improve your sleep. Keep going to bed earlier. That's really important. There are a few other things that you can try. Surprisingly, managing your light exposure can have a very powerful impact on your sleep. In the morning when you get up, go outside and expose your eyes to the sunlight for at least 2 to 5 minutes. This will help set your hormones for the day/night cycle. Also super important is managing evening light. You want to protect your eyes from bright overhead lights and from light emitted from computer screens, mobile phones, tablets and computers. These lighting sources carry a lot of 'blue light'. It's helpful and keeps us alert during the day but sends the wrong signal to our bodies at night. Try wearing blue light blocking glasses with orange colored lenses after sunset. (This pair from amazon is $12: https://www.amazon.com/gp/product/B000USRG90/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1). Melatonin can help send sleepliness cues to get to sleep but won't necessarily keep you asleep through the night. Are you eating carbs close to bedtime? Plan to finish dinner 2-3 hours before bed, and don't snack on carbs before bed. Also take a look at caffeine intake, from coffee, teas, energy drinks, etc. For some people, it takes a long time to metabolize caffeine, and this is proven to get in the way of sleep. I hope these tips help get you on the path to better sleep.
While night shift mode does help (and f.lux for computers), it doesn't block a lot of the blue spectrum light that is emitted from your screen. This spectrum will still harm your melatonin production. However, you can trick your mitochondria into thinking it's still nighttime by wearing blue blocking glasses. You can get some really cheap ones for $9 on Amazon. It will make you look pretty stupid but you're in bed anyways so who cares.
Light therapy has definitely helped me. I had SAD cycles as far back as middle school, but didn't know what was going on until halfway through college. Thankfully a therapist noticed the pattern and suggested a light box. I use it year round now, and turn it on as soon as my alarm goes off in the morning.
I'd also highly suggest policing your blue light exposure in the evening. That's the other side of the coin that people often ignore. We're exposed to so much artificial blue light from screens. The blue light tricks our brain into thinking it's daylight and screws up our production of melatonin and thus our sleep cycle. Your sleep cycle absolutely affects your physical and mental health. I use glasses like this at night when I'm watching TV or using my phone. I feel like limiting my light exposure has helped as much or more than the light box. The two approaches certainly support each other.
Why not just wear blue blockers? Uvex Skypers absorb 98% of blue light and you can get them for <$10 on Amazon.
https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90
I've been wearing them at night for about a year. I'm still nocturnal, but I believe the 98% claim, they definitely reduce eye strain (transcriptionist + student = LOTS of computer use), and they're comfortable enough to wear for long periods of time.