{"id":329,"date":"2022-06-10T09:33:16","date_gmt":"2022-06-10T09:33:16","guid":{"rendered":"https:\/\/lightingsexpert.com\/blog\/?p=329"},"modified":"2023-03-20T04:48:18","modified_gmt":"2023-03-20T04:48:18","slug":"how-blue-light-affects-your-sleep","status":"publish","type":"post","link":"https:\/\/lightingsexpert.com\/blog\/how-blue-light-affects-your-sleep\/","title":{"rendered":"How Blue Light Affects Your Sleep and What You Can Do About It"},"content":{"rendered":"

I’ve never been a morning person, and I’ve never been able to readily transform from my bed into the kitchen and make a hot, filling breakfast for myself. I’ve always preferred sleeping in and then enjoying a leisurely brunch with mimosas, eggs benedict, and all the other accouterments accompanying such an event. When I was in college, this wasn’t too much of an issue.<\/span><\/p>\n

However, now that I’m older (and supposedly wiser), it’s become apparent that sleeping late is not only an unproductive habit but it’s also one that might be impacting my health in several ways. And while there are plenty of reasons why humans should get more sleep\u2014especially since we don’t sleep as well as we used to, thanks to all the modern conveniences around us\u2014one reason stands out above all others: blue light. Let’s look at how blue light affects your sleep and what you can do about it.<\/span><\/p>\n

\"How<\/p>\n

What is blue light?<\/span><\/h2>\n

Blue light is a type of light emitted from electronic screens, and it’s a form of visible light with a shorter wavelength than red and yellow, which means it can pass through your eye lens more easily. As you might have guessed, blue lights are found in most LED lamps and bulbs like those used in smartphones, computer monitors, and televisions.<\/span><\/p>\n

But what is it about blue light that makes it so potentially harmful? And why should we even care about avoiding this light at night?<\/span><\/p>\n

I thought artificial lights were bad for us?<\/span><\/h3>\n

You may have heard that artificial light can cause insomnia, headaches, and depression. But did you know it could also be a factor in cancer development?<\/span><\/p>\n

Blue light’s ability to suppress melatonin levels means it’s not just the hours of darkness essential for sleep\u2014it’s also our exposure to blue light during daytime hours and at night. For example, if your smartphone keeps you up at night, try putting it away 30 minutes before turning off your lights for bedtime (or just put down those bright-colored glasses).<\/span><\/p>\n

How does blue light affect the body?<\/span><\/h3>\n

So how does blue light affect the body? Well, sunlight contains much blue light emitted by the sun. Since you’re reading this on a computer or phone screen, it also includes a significant amount of artificial blue light.<\/span><\/p>\n

Blue light has been known to reduce melatonin production in the body. Melatonin is a hormone that helps regulate your sleep cycle and keep you asleep at night by reducing wakefulness. Its levels are highest at night and lowest in the morning\u2014so when they’re suppressed, they can’t perform their job correctly. This can lead to insomnia or other sleep disorders such as delayed sleep phase disorder (DSPD).<\/span><\/p>\n

\"How<\/p>\n

You might think that using your phone right before bed would help you fall asleep faster because it mimics sunlight\u2014but studies show that’s not entirely true. Many people use their phones as an alarm clock at night!<\/span><\/p>\n

How Does Blue Light Affect Sleep?<\/span><\/h3>\n

Blue light is so disruptive to sleep because it suppresses melatonin, the hormone responsible for regulating your internal clock.<\/span><\/p>\n

Because of this, many people struggle to fall asleep after watching a movie on their phone or laptop in bed. The bright screen emits much blue light, making it harder for you to fall asleep.<\/span><\/p>\n

The same happens when you use energy-efficient bulbs in your bedroom (like you probably do if you’re trying to save money). These bulbs use less energy than incandescent or halogen bulbs, but they still emit enough blue light to make it harder for us humans to get good rest at night.<\/span><\/p>\n

How does blue light make you tired?<\/span><\/h3>\n

How does blue light make you tired? Blue light suppresses your body’s production of melatonin, a hormone that helps regulate sleep. When it’s time to wind down and fall asleep in the evening, our brains start producing more melatonin. <\/span><\/p>\n

As we get closer to bedtime, our pineal gland\u2014a small gland in the center of our brains\u2014secretes more and more melatonin into our bloodstream. This chemical causes drowsiness by regulating how much we sleep; lower levels lead to fatigue, while higher levels keep us awake.<\/span><\/p>\n

Blue light from devices like smartphones, tablets, and televisions interferes with this process by suppressing melatonin production in our bodies. <\/span><\/p>\n

The effect is magnified when you use such devices before bedtime: “All screens emit some blue light, but as screens get brighter, they produce more blue light which can disrupt your circadian rhythm and make it harder for you to fall asleep at night,” Dr. Michael Howell told The Huffington Post UK in 2017<\/span><\/p>\n

What can we do about this?<\/span><\/h3>\n

The easiest way to avoid blue light is to turn off your screens before bed. If you must look at a screen before bed, use an app like Twilight (iOS) or Iris (Android), which filter out blue light.<\/span><\/p>\n

If you have trouble sleeping because of the brightness of lights in your room, consider installing blackout curtains or buying an eye mask. You could also try using a noise machine or white noise app if it’s too quiet in your house. This can help distract you from any noises that might wake you up at night\u2014but be careful not to wear headphones while sleeping!<\/span><\/p>\n