The Impact of Blue Light from Devices on Sleep
The blue-light emitted from devices like phones, tablets, and computers can have profound impacts on our sleep and circadian rhythm. This type of light is also known as High-Energy Visible (HEV) light. Our circadian rhythm is the body’s internal clock that tells us when to be alert during the day, wind-down in the evening, and when to go to sleep at night.
The amount of blue light that is emitted from devices is quite impressive. The problem is that too much of this type of light at night has a tendency to decrease melatonin, the hormone in the body that helps with sleep regulation. So when we are exposed to blue light at night, we essentially become more alert. This is definitely not helpful when we are trying to get a good night’s sleep.
It is important to note that not all blue light is bad. In fact, during the day, exposure to natural or artificial light does help regulate our circadian rhythm and keep us alert. It can even help treat conditions like seasonal affective disorder (SAD). Studies have also shown that it helps improve cognitive performance too.
Reducing Blue Light Exposure at Night
There are a few steps that we can take to reduce our exposure to blue light at night. The first is to avoid using devices like tablets and smartphones for an hour or two before bedtime. This will help our body wind down and it can even help us get to sleep more easily. It is also important to use a dimmer or low-light setting on our devices, this will help to minimize the amount of blue light that is exposed to our eyes.
Another great way to reduce blue light exposure is to invest in a pair of glasses designed to filter blue light. This type of glasses will block out the more tiredness-inducing blue-light. It is also important to make sure that our bedroom is as dark as possible since even a small amount of light can disrupt our sleep. We should also avoid watching TV or using screens in the bedroom.
Using Blue Light During the Day
• Get natural and/or artificial light during the day.
• Steps to reduce blue light exposure at night: avoid devices before bed.
• Use a dimmer or low-light setting.
• Invest in glasses designed to filter blue light.
• Make your bedroom as dark as possible.
• Avoid screens/TV in the bedroom.
• Maximize natural light in workspace and during activities.
Conclusion
Blue light from devices has the potential to have a great impact on our sleep. In order to get quality sleep, we should do our best to reduce blue light exposure at night and maximize light exposure during the day. Following these tips should help us sleep better and live healthier lives.