Ever wonder why it’s so hard to fall asleep after scrolling through your phone late at night?
You might be blaming stress or that extra cup of coffee, but there’s another factor that plays a huge role—blue light.
The glow from your screens could be tricking your brain into thinking it’s still daytime, making it tougher to wind down.
Let’s dive into what blue light really is and why it’s important to manage it, especially if you want better sleep?
Ready to find out how to beat the blue light blues?
What is Blue Light?
Blue light is a type of visible light with a short wavelength, ranging from approximately 380 to 500 nanometers. It is found naturally in sunlight and is also emitted by digital screens, LED lights, and fluorescent lighting.
Blue light has higher energy than other colors in the visible spectrum, which is why it can be more stimulating to our eyes and brain.
How Blue Light Affects Sleep?
Blue light affects sleep by interfering with the body’s production of melatonin, a hormone that regulates sleep-wake cycles. Exposure to blue light, especially in the evening, can delay the release of melatonin, making it harder to fall asleep.
This is because blue light signals to the brain that it’s still daytime, increasing alertness and reducing sleepiness.
Digital screens, like phones tablets, and computers emit a significant amount of blue light, which can trick the brain into staying awake longer. Over time, this disruption of the natural sleep cycle can lead to sleep problems, poor sleep quality, and daytime fatigue.
Ways To Manage Blue Light
Managing blue light exposure can help protect your sleep and eye health. Here are some effective ways to do so:
1. Use Blue Light Filters
Many devices now have built-in blue light filters that reduce blue light emissions.
These filters adjust the display’s color spectrum to a warmer tone, which is easier on your eyes.
For example, Apple devices have a “Night Shift” feature, while Android phones have a “Night Light” mode.
These settings can often be scheduled to turn on automatically in the evening, reducing your blue light exposure during critical hours when your body should be winding down.
2. Wear Blue Light Blocking Glasses
Blue light blocking glasses have lenses designed to filter out blue light. These glasses can be worn while working on screens, watching TV, or even reading under LED lighting.
They are particularly helpful if you work late into the night or spend long hours in front of screens.
Studies have shown that wearing blue light blocking glasses in the evening can help maintain melatonin levels and improve sleep quality.
3. Reduce Screen Time Before Bed
One of the most effective ways to limit the impact of blue light on your sleep is to cut down on screen time in the hour or two before bed.
This helps your brain recognize that it’s time to sleep, allowing melatonin production to kick in naturally.
Consider doing alternative activities like reading a book like Miracle Morning by Hal Elord, meditating, or doing gentle stretches than scrolling on your phone or watching TV before bed.
4. Enable Night Mode
Most devices, including smartphones, tablets, and computers, have a “Night Mode” or similar setting that reduces blue light by altering the color tone of the display to warmer hues.
This feature often automatically activates in the evening and reduces the strain on your eyes while helping your brain prepare for sleep.
Night mode is a simple but effective solution that can be integrated seamlessly into your daily routine.
5. Use Dim, Warm Lighting in the Evening
In the evening, using lights with warmer, yellowish tones instead of bright white or blue-toned lights can help signal to your body that it’s time to wind down.
Warm lighting, similar to candlelight or sunset, is less disruptive to your circadian rhythm. Consider using dimmable lamps or smart bulbs that let you adjust the color temperature.
Avoiding overhead fluorescent or LED lights and instead opting for softer, ambient lighting can create a more relaxing atmosphere before bed.
6. Take Breaks with the 20-20-20 Rule
Staring at screens for extended periods can cause eye strain and fatigue. The 20-20-20 rule is a simple way to alleviate this: every 20 minutes, take a break to look at something 20 feet away for 20 seconds.
This helps reduces the amount of time your eyes are exposed to blue light and helps them relax, lowering the risk of digital eye strain.
Combining this habit with blinking frequently can further protect your eyes from screen fatigue.
7. Get Natural Sunlight During the Day
Exposure to natural sunlight during the day plays a crucial role in regulating your circadian rhythm.
Natural light helps keep your circadian rhythm in sync, making you more alert during the day and naturally sleepy at night.
A well-regulated circadian rhythm makes you more resilient to the effects of artificial blue light later in the day. If possible, spend some time outdoors or sit near a window where you can soak up natural light, especially in the morning.
What Devices Emit Blue Light?
Many common devices emit blue light, including:
- Smartphones and Tablets: These devices have screens that emit significant amounts of blue light, particularly when used in low-light settings or late at night.
- Computers and Laptops: The screens of computers and laptops, especially those with LED or LCD displays, also emit blue light, which can contribute to eye strain and disrupted sleep if used excessively before bed.
- Televisions: Modern LED and OLEDTVs emit blue light, which can impact your circadian rhythm if you watch TV close to bedtime.
- LED Lighting: Many LED bulbs and fluorescent lights emit blue light, which is often brighter and more intense than traditional incandescent bulbs.
- E-Readers: Some e-readers, especially those with backlit screens which produces blue light, which can affect sleep patterns if used in the evening.
How Does Blue Light Affect Circadian Rhythms?
Blue light disrupts circadian rhythms, which are the natural 24-hour cycles that regulate sleep-wake patterns. It affects melatonin production, a hormone responsible for signaling the body that it’s time to sleep.
During the evening, when melatonin levels typically rise to prepare the body for rest, exposure to blue light suppresses this hormone’s release, making it harder to fall asleep and leading to irregular sleep patterns.
The circadian rhythm is controlled by a part of the brain called the suprachiasmatic nucleus (SCN), which is highly sensitive to light cues, especially blue light.
Normally, during the day, the SCN interprets light exposure as a signal that it’s time to be awake and alert. However, when exposed to blue light from screens or artificial lighting at night, the SCN mistakenly interprets this as daylight, causing a delay in the sleep cycle.
This misalignment can lead to difficulties falling asleep, waking up during the night, and feeling fatigued during the day.
Overtime, these disruptions can negatively impact overall health, mood, and cognitive function, emphasizing the importance of managing blue light exposure, particularly during evening hours.
Are There Health Benefits Of Blue Light?
Yes, blue light does have some health benefits. Exposure to blue light during the day can help improve alertness, boost mood, and enhance cognitive function during the day.
It plays a role in regulating the body’s circadian rhythm, which helps maintain a healthy sleep-wake cycle.
Natural blue light from the sun also supports overall well-being by influencing hormone production and keeping our biological clock in sync.
However, it’s important to balance blue light exposure, as excessive exposure, especially in the evening, can disrupt sleep patterns.
Wrapping Up
So, what’s your plan to tackle blue light?
You can try using night mode, wearing blue light glasses, or simply putting your phone away before bed. These small steps can make a big difference in your sleep.
Imagine waking up refreshed because you let your body follow its natural sleep rhythm instead of fighting with late-night screen time.
Another simple way to improve your sleep is by using the Nightly app. It’s designed to help you fall asleep 18% faster using neuroscience backed research and personalizes monaural beats to fit your sleep needs based on your daytime activity and what you were doing before bed, making it easier to sleep even after a day of screen time. Give it a try for a more peaceful night’s rest.