When we’re feeling tired and under-motivated, many of us turn to the digital world for gratification. With increasingly advanced technology that allows us to access emails, apps, and social media on our phones, tablets and computers, it could be argued that this exposure to blue light has become an inevitable part of our everyday lives.
However, with recent studies linking blue light exposure to poor sleep quality, it’s becoming clear that devotees of screens may be sacrificing the quality of their sleep for the sake of convenience. We must take a closer look at how blue light from screens affects our sleep.
It’s essential to understand the science behind it, and take a closer look at the real consequences of spending too much time in our technological universe. It’s worth noting that screens display a type of blue light which interferes with our natural production of melatonin in our later night and evenings.
What Is Blue Light?
For those of us who are unfamiliar with the subject, blue light is the type of light emitted by LCD and LED displays, such as phone screens, laptops, tablets, and digital TV screens. Whilst blue light during the day can have alerting and energizing effects on the body, its effects on the body’s melatonin production in the evenings and nights can be to blame for disrupted sleep.
The melanopsin photopigment found in the retina, specifically in ipRGC cells, is especially sensitive to blue light in particular. Consequently, it has been found that when these cells are exposed to blue light, the production of melatonin is suppressed, creating a less relaxed environment for sleep.
Effects Of Blue Light On Sleep
We must now consider the effects that the blue light from our screens has on our bodies and its natural sleeping patterns. Studies suggest that the use of phones, tablets and computers close to bedtime can disturb our natural melatonin production, and with it our sleeping patterns.
Blue light can cause us to become alert and overstimulated, and in turn, unable to drift off to sleep at the end of a long day. Furthermore, the lack of increased melatonin production caused by blue light can also have long-term health complications resulting from a lack of restful sleep.
Symptoms And Risks
The most obvious symptom of blue light exposure before bedtime is fatigue or having difficulty falling asleep. However, many people are unaware that their exposure to blue light each day may be the cause of their fatigue or insomnia. Other symptoms can include:
- Headaches
- Eye strain
- Risk of pulmonary diseases
- Impaired concentration
- Impaired memory
Conclusion
Overall, it’s important to remember that the presence of blue light from screens has been a part of our lives for many years, and cannot be avoided completely. However, limiting your screen time before bed is essential for helping you get much-needed restful sleep, and in the long run, avoiding long-term health risks.