Does Blue Light Really Affect Sleep?
When you think of how you sleep, you might not think of blue light. However, studies have proven that blue light can actually have an effect on the way you sleep. Blue light is a type of light in the visible light spectrum that has short wavelengths, and it keeps you awake and alert. In addition, blue light can also cause insomnia, reducing the quality of your sleep.
The electronic devices that you use throughout the day emit this type of light, such as your laptop, tablet, phone and TV. These devices are used intermittently throughout the day and late into the evening, further disrupting your circadian rhythm, decreasing your melatonin levels, and interfering with your sleep.
Therefore, it’s important to be aware of your exposure to blue light. Limiting your exposure, especially in the hours before bed, can help you to get a better quality of sleep.
How We’re Exposed to Blue Light
Most of us use devices throughout the day, such as our laptops, phones and tablets. We use them to work, watch movies, play games, and even just chat. Each of these devices have LED and LCD screens which emit blue light. This light is so powerful that it even affects us when we don’t have our devices in front of us. For example, fluorescent lights, energy efficient bulbs, and in some cases even regular lights, emit blue light waves.
Furthermore, living in cities and big metropolitan areas also exposes us to blue light. A majority of cities have an array of neon lights, billboards and other kinds of lighting, as well as street lamps that are always turned on.
How Can We Reduce Our Blue Light Exposure?
Cutting down on blue light exposure can go a long way in improving the quality of your sleep. For instance, you can start by avoiding the use of devices for a few hours before you plan on going to bed. This can help set you on a better sleep schedule and help you wind down for the night.
Furthermore, it’s also important to reduce the use of LED and fluorescent lights. If you have a desk lamp in your bedroom, you can also use dimmable bulbs that don’t emit blue light. Additionally, you can also buy blue-light-blocking glasses for use when you are watching TV or using your devices.
You can also consider using alternatives, such as a book, to wind down for the night instead of watching TV. Reading before bed has actually been proven to have a calming effect, which can help you to attain more quality sleep.
Techniques to Help You Sleep
- Avoid using devices a few hours before bed
- Install f.lux on your devices to reduce blue light
- Use dimmable lightbulbs and/or blue-light-blocking glasses
- Read a book before bed instead of watching TV
Conclusion
Limiting your exposure to blue light can help to improve the quality of your sleep and also help to reset your sleep cycle. Furthermore, balancing your exposure to blue light and using other techniques to calm yourself before bed can help you get a good night’s sleep.