Living and working in the digital age means spending time in front of screens. While having a device with us at all times can be convenient and even entertaining, such exposure to blue light from gadgets and mobile phones may have an adverse effect on sleep.
Too much exposure to blue light may interfere with our natural sleep cycles and circadian rhythms due to the visual energy emitted. Symptoms of blue light overexposure may include fatigue, dry eyes, headaches, and difficulty sleeping.
The following article will discuss the ways in which blue light from devices can affect sleep, as well as suggestions on how to protect your sleep from the effects of blue light.
The Impact of Blue Light on Sleep
Although blue light exposure has its benefits, it may also interfere with the quality and quantity of sleep a person may get. Research suggests that blue light has the potential to affect the circadian rhythm, meaning it can delay the timing of the body’s natural sleep-wake cycles and disrupt other important hormones such as melatonin.
Studies have also found that blue light can make it harder to fall asleep and make it difficult for the eyes to adjust to darkness. Blue light from phones and other devices have been linked to increased chance of insomnia, particularly in screen-heavy younger populations.
Reducing Exposure to Blue Light
To help reduce the disruptive effects of blue light on sleep, there are a few ways to reduce exposure. The first is to limit the use of electronic devices in the hours before bed. Many experts recommend avoiding screens one to two hours before bed as this may help improve sleep quality.
Another way to reduce blue light exposure is to use the night shift feature on devices. night shift is a device settings option that shifts the color of the display to a warmer tone and is said to make it easier for eyes to fall asleep.
Wearing glasses with blue light filters may also help to reduce the amount of blue light that reaches the eyes. These glasses are designed to filter out the wavelength of blue light that may be more disruptive to sleep.
Protecting Your Sleep from Blue Light Overload
- Limit use of devices before bed
- Use the night shift feature
- Wear glasses with blue light filters
- Consider avoiding night time digital device usage in the bedroom
- Look for devices with blue light filters or night shift features
Conclusion
It is important to be aware of the potential negative effects of blue light on sleep and to make sure to take steps to protect your sleep. Limiting device usage before bed, using the night shift feature on devices, and wearing glasses with blue light filters are all ways to reduce the impact of blue light on sleep.