The Science of Better Sleep

The Science of Better Sleep: How Our Products Support Your Natural Sleep Cycle

Quality sleep is essential for physical health, mental wellbeing, and daily performance. Yet modern lifestyle factors—artificial light exposure, environmental noise, and disrupted breathing patterns—can significantly interfere with our natural sleep processes. Understanding the science behind these disruptions helps explain how targeted interventions can restore healthy sleep. Here's how each of our carefully selected products works with your body's natural systems to promote restorative rest.

Blue Light Blocking Glasses: Protecting Your Melatonin Production

The Science Behind Blue Light and Sleep

Your body's sleep-wake cycle is regulated by melatonin, a hormone produced by the pineal gland that signals darkness and prepares your body for sleep. Research has established that the human circadian system is most sensitive to short-wavelength blue light, particularly in the range of 460-480 nanometers (Brainard et al., 2001). This blue light wavelength effectively suppresses melatonin production and increases alertness, which can significantly disrupt sleep when encountered in the evening hours (Gooley et al., 2011; Blume et al., 2019).

Studies demonstrate that exposure to blue light from electronic devices before bedtime can suppress melatonin secretion and cause neurophysiologic arousal, contributing to or exacerbating sleep problems (Münch et al., 2015; Chang et al., 2015).

Evidence for Blue Light Blocking Lenses

Our blue light blocking glasses work by filtering out these disruptive wavelengths during evening hours. A randomized controlled trial found that individuals with insomnia symptoms who wore amber-tinted blue light-blocking lenses for 2 hours before bedtime experienced improved sleep (Burkhart & Phelps, 2009). Another study confirmed that using amber filters significantly improved sleep quality by blocking the short-wavelength component of visible light emitted by electronic devices (Gringras et al., 2015).

Research on pregnant women in their third trimester demonstrated that blue-blocking glasses advanced melatonin onset, showing an earlier onset and rise of melatonin levels—a positive effect on the circadian system through a simple, non-pharmacological intervention (Zhao et al., 2012). Additional studies found that orange-tinted blue-blocking glasses were effective strategies for reducing the sleep-disrupting properties of light-emitting devices (Münch et al., 2015).

Different Lens Colors for Different Needs

We offer three tint options—red, orange, and yellow—each providing varying levels of blue light filtration. Red lenses provide the most comprehensive blocking of short wavelengths, while orange lenses offer similar protection with slightly more natural color perception. Yellow lenses provide moderate blue light filtering (around 80%) for those who need to perform color-sensitive tasks in the evening, or when there are still not 2 hours before bed time. Research supports that blue light filtering spectacle lenses can serve as a supplementary option for protecting against blue light exposure while potentially improving sleep quality (Vilela et al., 2017). Link to the shop page.

Red Light Bulbs: Embracing Darkness While Illuminating Your Evening

Why Red Light? The Wavelength That Respects Darkness Signals

Unlike blue light, which strongly activates melanopsin and suppresses melatonin production, red light wavelengths (approximately 630 nanometers and longer) have minimal effect on melanopsin-expressing retinal ganglion cells (Chang et al., 2015; Gooley et al., 2011; Brainard et al., 2001). This unique property makes red light special: it can provide illumination for evening activities without triggering the light-detection cascade that disrupts melatonin production and circadian rhythms.

Research demonstrates this principle directly. A study examining the effects of different wavelengths on circadian entrainment found that exposure to alternating red light and darkness showed different patterns than blue light exposure—red light produced substantially less melatonin suppression and circadian phase shifting (Gooley et al., 2012). Another investigation found that saturated red light delivered at levels that do not suppress melatonin can provide functional benefits, such as improving alertness upon waking, without disrupting sleep (Lockley et al., 2006).

The Evidence for Red Light and Sleep

Red light's impact on melatonin makes it an ideal choice for evening illumination. A study on red light exposure during the night found that red light at relatively low intensities (approximating "safelight" conditions with wavelengths above 620 nm) produced significantly less melatonin suppression compared to conventional lighting (Gooley et al., 2012). This preserved the body's natural darkness signal, allowing melatonin production to proceed relatively unimpaired.

Additionally, research on the effects of red light on sleep inertia—the grogginess upon waking—found that saturated red light delivered through closed eyelids could improve objective cognitive performance and auditory perception without suppressing melatonin levels (Lockley et al., 2006). This suggests that red light can provide functional illumination at night while still respecting your body's need to produce melatonin.

Recent studies examining red and near-infrared light therapy before bed found improvements in sleep quality and daytime function in adults with sleep complaints (Barrett et al., 2023). The red light wavelength (660nm) combined with near-infrared wavelengths (740nm, 810nm, and 870nm) improved various aspects of sleep when used in the evening hours before sleep (Barrett et al., 2023).

Practical Application: Red Light Bulbs as Evening Lighting

Using red light bulbs in your bedroom or evening living spaces creates an environment that supports melatonin production while still allowing you to see and function. Since red wavelengths bypass the melanopsin circadian photoreceptor system, they allow darkness signals to remain intact—your body receives the message that evening is approaching, even while you have some illumination for safety and function (Chang et al., 2015; Gooley et al., 2012).

This is particularly valuable during the critical hours before sleep, when blue light from screens and conventional lighting can significantly disrupt melatonin production. By replacing evening lighting with red bulbs—whether in reading lamps, bedside lights, or bathroom fixtures—you maintain the ability to navigate your environment while preserving the circadian darkness signals your body depends on for sleep preparation (Rahman et al., 2020; Gooley et al., 2012).

Complementary Approach with Blue Light Blocking Glasses

Red light bulbs work synergistically with blue light blocking glasses. While red bulbs eliminate circadian-disrupting wavelengths from your evening lighting environment, blue light blocking glasses provide protection against the blue light that may still be present from electronic devices or other sources. Together, these products create a comprehensive strategy for maintaining melatonin production during evening hours (Chang et al., 2015; Gooley et al., 2011). Shop red bulb.

Earplugs: Minimizing Sleep Disruption from Environmental Noise

The Impact of Noise on Sleep Quality

Environmental noise is a significant disruptor of sleep architecture and quality. Research has established a quantitative association between indoor noise at night and both objective and subjective sleep quality (Kojo et al., 2023). Studies show that noise exposure during sleep increases wake after sleep onset, reduces sleep efficiency, and elevates the fragmentation index—a measure of sleep disruption (Kojo et al., 2023).

A comprehensive systematic review and meta-analysis by the World Health Organization found moderate-quality evidence that traffic noise induces cortical awakenings and self-reported sleep disturbance (Münzel et al., 2018; Basner et al., 2018). Transportation noise has been negatively associated with self-reported sleep across multiple studies (Münzel et al., 2014).

Evidence for Earplug Effectiveness

Multiple randomized controlled trials have demonstrated that earplugs effectively reduce sleep disturbances. A study of hospital patients found that earplugs reduced sleep disturbances and improved sleep length and depth, positioning them as cost-effective sleep enhancement tools (Kamstra et al., 2024). Research in intensive care units showed that earplugs led to improvements in perceived sleep quality, with significantly increased scores compared to control groups (Nassar & Al-Jazairi, 2014).

Another hospital-based study confirmed that earplugs and eye masks together reduce sleep disturbances and improve sleep effectiveness (Kamstra et al., 2024). Electronic noise-masking earbuds also showed promise, with healthcare workers experiencing significant improvements in perceived sleep onset latency and insomnia severity scores (Schwab et al., 2024).

The effectiveness of earplugs is supported by mechanistic data showing they directly address the pathway through which noise disrupts sleep—by reducing the auditory stimuli that cause sleep fragmentation and arousals (Eramudangolla & Chong, 2018). Shop ear plugs now.

Sleep Masks: Creating Darkness for Optimal Melatonin Production

The Importance of Darkness for Sleep

Melatonin synthesis and release from the pineal gland is fundamentally regulated by the light-dark cycle (Czeisler & Gooley, 2007). This hormone, often referred to as the "chemical expression of darkness," drives daily and seasonal alterations in physiology and signals the appropriate time for sleep (Tordjman et al., 2017; Zisapel, 2018). Even dim artificial light at night can suppress melatonin production and disrupt circadian rhythms (Rahman et al., 2020).

Research shows that exposure to light at night suppresses nocturnal melatonin production, which can lead to circadian disruption associated with various health problems including sleep disorders, metabolic dysfunction, and cognitive impairment (Dominoni et al., 2016; Walker, 2017). Evening home lighting has been shown to adversely impact both the circadian system and sleep quality (Obayashi et al., 2018).

Evidence for Eye Masks

Sleep masks work by blocking light exposure during sleep, thereby protecting melatonin production and maintaining circadian rhythm alignment. Studies combining eye masks with earplugs have shown consistent benefits for sleep quality. One randomized controlled trial in intensive care settings found that patients using earplugs and eye masks showed improvements in sleep quality metrics (Hu et al., 2015).

A study in general hospital patients demonstrated that eye masks and earplugs together improved sleep effectiveness and reduced sleep disturbances (Kamstra et al., 2024). The combination intervention significantly increased perceived sleep quality scores compared to control (no-using) groups (Nassar & Al-Jazairi, 2014). Research indicates that blocking environmental light during sleep hours helps maintain proper circadian alignment and supports natural melatonin rhythms (Rahman et al., 2022; Reid et al., 2022).

Modern indoor lifestyles result in reduced light exposure during the day and increased light exposure during the evening and night—patterns that fundamentally dysregulate circadian physiology (Dominoni et al., 2016; Reid et al., 2022). Sleep masks help counteract this by ensuring complete darkness during sleep periods, allowing melatonin levels to rise appropriately. Shop eyes mask now.

Nasal Strips: Improving Breathing for Better Sleep

The Role of Nasal Breathing in Sleep Quality

Proper nasal airflow is essential for quality sleep. Nasal congestion and restricted breathing can significantly impair sleep quality, increase arousals, and contribute to sleep-disordered breathing (Friberg et al., 2009; Ogunnowo et al., 2018). Studies show that improving nasal airflow can reduce sleep disturbances and enhance overall sleep experience (Ogunnowo et al., 2018; Strobel et al., 2017).

Evidence for Nasal Dilator Strips

A randomized, double-blind study found that nasal dilator strips significantly improved subjective measures of nasal congestion and sleep quality compared to placebo in subjects with chronic nasal congestion and sleep difficulties (Friberg et al., 2009). The improvement in sleep problems at day 7 was notably better with active strips compared to placebo (Friberg et al., 2009).

An exploratory study using objective polysomnography measurements found that subjects using nasal strips experienced reduced daytime sleepiness and reported increased ease of breathing, improved sleep quality, better ability to stay asleep, and feeling more refreshed in the morning (Strobel et al., 2017). The study also found that median wake after sleep onset time was numerically reduced, and the spontaneous arousal rate fell significantly (Strobel et al., 2017).

Additional research showed that the strips significantly reduced median nasal resistance during sleep (Ogunnowo et al., 2018). While a systematic review noted that nasal dilators showed mixed results for obstructive sleep apnea, they consistently demonstrated improved nasal breathing (Verse & Maurer, 2008), which can benefit those whose sleep quality is impaired by nasal congestion rather than sleep apnea. Shop nasal strips.

Mouth Tape: Encouraging Nasal Breathing During Sleep

The Benefits of Nasal Breathing

Breathing route during sleep significantly impacts sleep quality and upper airway physiology. Nasal breathing during sleep promotes lower surface tension of upper airway lining liquid, which may help reduce sleep-disordered breathing severity (Chou et al., 2006). Many patients with sleep issues are habitual mouth breathers, and mouth breathing can narrow the upper airway, potentially worsening sleep quality (Simakajornboon et al., 2022).

Evidence and Important Considerations

A preliminary study on mouth-breathers with mild obstructive sleep apnea found that mouth-taping during sleep improved snoring and reduced the severity of sleep apnea, with the apnea-hypopnea index and snoring index both reduced (Simakajornboon et al., 2022). The study showed that higher baseline levels of these indices correlated with greater improvements after mouth-taping (Simakajornboon et al., 2022).

Research has also demonstrated that patients can switch from mouth to nose breathing during sleep with appropriate interventions, leading to reduced snoring and improved sleep metrics (Ebben et al., 2017). One case study of lip muscle training, which promotes nose breathing, showed significant reductions in sleep apnea measures and improved sleep architecture (Gupta & Goel, 2017).

Critical Safety Information

However, it is essential to note that mouth tape is not appropriate for everyone. A recent systematic review examining the social media trend of mouth taping found that while some studies showed benefits, others reported no differences and even discussed potential risks, including asphyxiation in individuals with nasal obstruction (McDaniel et al., 2025). The review concluded that there is a potentially serious risk of harm for individuals indiscriminately practicing mouth taping (McDaniel et al., 2025).

Mouth tape should only be used by individuals who can breathe comfortably through their nose (combined with nasal strips) and should never be used by anyone with nasal obstruction, nasal pathology, or difficulty breathing through the nose.

However, our mouth tapes do not restrict the airflow totally, they just difficult it to favour nasal breathing. They are transpirable. Also, we have an even safer option of mouse tapes that has holes on the tape. Shop mouth tapes.

Creating an Optimal Sleep Environment

The effectiveness of these products is enhanced when used as part of a comprehensive approach to sleep hygiene. Research on sleep environment optimization emphasizes the importance of controlling multiple factors including light exposure, noise levels, and breathing quality (Knutson & Van Cauter, 2008; Cappuccio & Miller, 2017).

Studies confirm that the modern lifestyle—with bright screens in the evening, environmental noise, and indoor air quality issues—creates numerous barriers to healthy sleep (Dominoni et al., 2016; Cappuccio & Miller, 2017). By addressing these specific disruptions with targeted interventions, you can create an environment that supports your body's natural sleep mechanisms.

The key is understanding that quality sleep depends on proper circadian alignment, which requires darkness during sleep hours to allow melatonin production (Rahman et al., 2022), minimal environmental disturbances to prevent sleep fragmentation (Kojo et al., 2023), and optimal breathing patterns to maintain proper oxygenation (Simakajornboon et al., 2022). Our product line addresses each of these essential components based on scientific evidence.

Conclusion

Each product in our store is designed to address specific, evidence-based mechanisms that influence sleep quality. Blue light blocking glasses protect your natural melatonin production during evening hours (Burkhart & Phelps, 2009; Gringras et al., 2015). Earplugs minimize sleep-disrupting environmental noise (Kamstra et al., 2024; Nassar & Al-Jazairi, 2014). Sleep masks create the darkness necessary for optimal melatonin synthesis (Tordjman et al., 2017; Obayashi et al., 2018). Nasal strips improve nasal airflow for easier breathing during sleep (Friberg et al., 2009; Strobel et al., 2017). And mouth tape, when used appropriately and safely, can help maintain nasal breathing patterns (Simakajornboon et al., 2022)—though it requires careful consideration of individual nasal breathing capacity.

By understanding the science behind these interventions, you can make informed decisions about which products best support your sleep health goals. Quality sleep is not a luxury—it's a biological necessity supported by your body's natural rhythms and processes. Our products work with these natural systems to help you achieve the restorative sleep your body needs.

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APA Format References

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