The technological advancements of the 21st century have greatly impacted our daily lives; from the way we do our work to the way we relax, it often involves some form of technology. Unfortunately, one of the aspects of our lives that has been adversely impacted by technology is our sleep. Blue light emitted from many screens, from the cell phones to television screens, can severely disturb our natural sleep cycle.
Studies have found that the blue light can disrupt human sleep patterns by delaying the release of sleep-inducing melatonin hormones. Additionally, workers who spend many hours in the evening staring at screens tend to report disturbingly low-quality sleep. The combination of these two factors has caused many to fret about our increasingly sedentary lifestyles.
It is essential to understand the effects of blue light on our sleep cycles, as a lack of quality sleep can cause a variety of problems. In extreme cases, it can lead to a variety of mental health issues such as depression, anxiety, and irritability. It is important that people become aware of the potential for blue light interfering with sleep and take steps to mitigate its potential harms.
Symptoms of Blue Light Impacting Sleep Quality
As already mentioned, blue light has the potential to delay, or even block, the production of melatonin. Melatonin is a hormone produced in the brain that helps us to relax and prepare for sleep. As a result, many individuals find that they have difficulty falling asleep or struggle to enter the deep stages of sleep.
If you are experiencing difficulty sleeping, difficulty waking up, or feeling extremely tired throughout the day, you may be feeling the effects from exposure to blue light the night before. Navigating life with too little sleep can greatly affect one’s performance, leading to lower productivity and the potential for further emotional issues.
Reducing Blue Light Exposure to Improve Sleep Quality
If you are one of the many individuals who have trouble sleeping, there are a few steps you can take to reduce your exposure to blue light. The first step is to cut back on electronic devices use before you sleep. For example, if you have a television in your bedroom, shut it off before bed and put your phone down as well. Additionally, try to limit your exposure to bright lights from streetlights or the moon.
Additionally, you can take advantage of the many blue light filters available for electronic devices. Many smartphones have a “night shift” mode that will turn the blue light off after a certain time. There are also applications available that can slowly reduce the amount of blue light being emitted from your phone, tablet, and other devices.
Lastly, try to find activities and hobbies that you can do in the evenings. This may be activities such as taking a walk, reading a book, or writing in a journal. Little steps such as these can help you reduce your exposure to blue light and create a better sleep environment, allowing for a healthier and more restful sleep.
List of Ways to Mitigate Blue Light Effects:
- Cut back on electronic devices use before bedtime
- Reduce exposure to bright lights from outside sources
- Take advantage of the many blue light filters available for electronic devices
- Find activities and hobbies that you can do in the evenings
Conclusion
Blue light can indeed be disruptive to sleep and our overall wellbeing. However, there are many ways to reduce its effects, such as limiting its exposure in the evenings, taking advantage of blue-light filtering features of many devices, or engaging in activities that don’t involve screens. Taking these steps can help us regain control of our sleep and potentially open us up to better health and wellness.