We cannot emphasize enough how important it is to pay attention to a healthy sleep routine. Previously, we shared an article about the connection between alcohol and sleep, tips for getting a good night's sleep, and the relationship between sleep and weight loss. Sleep not only affects your energy, mood, and productivity but also your appetite and fat-burning hormones. Lack of sleep can even influence your dietary choices.
In this article, we want to delve further into the effects of blue light on your sleep and what you can do to prepare yourself for a good night's rest.
The circadian rhythm
Naturally, our bodies are designed to follow the natural day-night rhythm dictated by the sun. We have an internal clock synchronized with this light, ensuring that we are awake and alert during the day and inclined to sleep at night; this is known as our circadian rhythm.
Restoring the circadian rhythm
In the meantime, we've grown accustomed to using artificial light, especially in the evening when it gets dark. However, this can disrupt our circadian rhythm, particularly at night. Not all colors of light have the same effect, and not everyone is equally sensitive to it.
Furthermore, it's not always practical to go to bed as soon as it gets dark. Nevertheless, there is a specific type of light that has proven to be highly effective and worth paying attention to for aiding your body: blue light.
What Is blue light?
So, what exactly is blue light? It's a form of light with a short wavelength, meaning it has a high frequency and produces a lot of energy. The primary natural source of blue light for us is the sun, and it affects our day-night rhythm accordingly.
Artificial forms of blue light come from electronic devices like computers, smartphones, and TVs, as well as from fluorescent or LED lighting. Research shows that blue light has about twice the impact on our natural rhythm compared to other colors like green or red light.
What does blue light do to your sleep?
Blue light affects the production of melatonin, the hormone that signals our body when it's time to sleep. From the moment you wake up in the morning, light assists your body in breaking down melatonin, making you feel awake and alert. If you start feeling tired in the afternoon at work, it's advisable to take a short 10-20 minute walk outside in the light instead of reaching for an extra cup of coffee.
Melatonin and sleep
In the evening, melatonin levels begin to rise approximately 2 hours before you fall asleep, and they remain high while we sleep. This is precisely what we want for a peaceful night's rest.
However, when exposed to light, especially blue light, melatonin production is disrupted, making it harder to fall asleep and stay asleep. Our brains don't differentiate between blue-white light from the sun and artificial light from screens; any blue light can signal that it's time to wake up or stay alert.
Phone use before bed: Myth or fact?
So, what can you do to help your body? To start, it's a good idea to protect yourself from blue light in the evening. If you truly want to sleep well, make sure you don't use your smartphone, TV, or laptop an hour before bedtime.
Instead, you can opt for reading a book, jotting down your thoughts on paper, or doing a relaxation exercise. Also, avoid using screens if you wake up during the night; this disrupts melatonin and can hinder your sleep for the rest of the night. If storing your phone isn't feasible, consider checking your settings and switching to "night/dark mode" – this minor adjustment can help reduce your exposure to blue light.
The right light for quality sleep
Other tips include using dimmed (preferably red-toned) lights as nightlights. Red light has less impact on shifting our circadian rhythm and suppresses melatonin less. Candlelight also works well. You can also try keeping your bedroom completely dark or using a sleep mask.
Blue light blocking glasses
Another helpful measure is wearing special orange/amber-tinted glasses in the evening to block blue light. Several studies have shown the effectiveness of these glasses.
Your brain doesn't receive a signal to stay awake; melatonin is still produced, and blue light-blocking glasses have shown improvements in sleep and mental performance. However, there is a difference in the quality of glasses on the market, so it's a good idea to do some research before choosing one to purchase.
Our final tip for a good night's sleep
Not everyone will be equally sensitive to the light from their phone, but you can be conscious of how you use devices and for how long. For example, using an app to listen to music involves minimal screen time, but scrolling through a news app or Instagram is likely a different story. You can ask yourself whether the app or device you use before bedtime truly helps you relax or possibly hinders your sleep.
Experiment with these suggestions and discover the benefits they can offer you. Sleep well!
