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Many Americans like to watch TV, scroll through their phones, or read on their tablet before bedtime. But these screens can emit blue light, which disrupts natural sleep cycles and can lead to unsatisfactory sleep. How does blue light affect sleep, and what can we do to limit these effects and sleep better?
What is blue light?
White light is the combination of all the colors of the visible light spectrum. Blue light, on the other hand, is the wavelength emitted by LED and fluorescent lights, and many electronic devices. It occupies a different part of the visible spectrum.
How does blue light affect sleep?
The portion of the spectrum that blue light occupies can influence alertness, hormone production, and sleep cycles. When we are exposed to blue light in the evening, we can trick our brains into thinking it is still daytime, disrupting our circadian rhythm and leaving us feeling alert instead of tired. And because sleep is so important to good health, continuing this pattern over a long period can lead to many negative health impacts. These can include an increased risk of heart problems, metabolic disorders, and mental health conditions such as depression.
Limiting the effect of blue light on sleep
Decreasing exposure to blue light in the evening is an important way to help our bodies naturally prepare for rest and get quality sleep. The most effective way to reduce exposure to blue light in the evening is to simply turn off the sources. This means dimming or reducing our LED and fluorescent lighting, and turning off electronic devices after it gets dark outside. It may not always be feasible to turn off sources of blue light after dark, but there are a variety of ways to reduce blue light exposure that may be interfering with your sleep.
We can limit blue light exposure by:
- Making it a routine: Set an alarm that reminds you to turn off electronics two to three hours before bedtime.
- Using a different lamp: If you enjoy reading in bed, try a lamp that emits red or orange light rather than blue.
- Learning to dim: Dim the brightness of your electronic screens, or use the “night mode” feature.
- Trying an app: If you need to use devices before bed, try one of several apps that can help reduce blue light emission.
- Improving your sleeping environment: If there are blue light sources in your bedroom that you are unable to dim or turn off, try an eye mask to block them once you are in bed.
Blue light has been shown to affect sleep. By reducing exposure to blue light before bedtime through a few simple changes to our routines, we can have healthier sleep and improve our overall health.