Blue light is a type of light that is predominantly associated with the daytime. This type of light is present in natural sunlight, but also in artificial lighting that we use indoors.

Light is an important part of our daily lives, but it can have a huge impact on our sleep quality and patterns. This is especially true for blue light, which has been found to disrupt our body’s natural sleep-wake cycle. In this article, we will explore the ways in which blue light affects our sleep, and what we can do to reduce its impact.

What is Blue Light?

Light is made up of different colors of the visible spectrum. Each color has a different wavelength and energy level. Blue light is a type of light that has a short wavelength and a high energy level.

This type of light is found in natural sunlight, and is also emitted by electronic devices such as smartphones, tablets, and computer screens. The use of electronic devices has increased significantly over the past few years, and as a result, our exposure to blue light has also increased.

How Blue Light Affects Your Sleep

Our body has a natural clock that controls our sleep-wake cycle. This is known as our circadian rhythm. The circadian rhythm works in sync with the natural daylight cycle.

In the morning, natural sunlight tells our body that it is time to wake up and be alert. In the evening, as the sun sets and it gets darker, our body begins to produce melatonin, a hormone that helps us sleep.

Exposure to blue light, especially in the evening, can disrupt our circadian rhythm by suppressing the production of melatonin. This can make it difficult to fall asleep and have a restful sleep.

In fact, studies have shown that exposure to blue light before bedtime can delay the onset of sleep, reduce sleep quality and duration, and lead to daytime sleepiness. This is particularly problematic for people who use electronic devices in the evening, as the blue light emitted by these devices can interfere with their sleep.

Reducing Exposure to Blue Light

Reducing exposure to blue light can be a simple and effective way to improve sleep quality. There are several strategies that you can use to minimize your exposure to blue light:.

1. Limit Electronic Device Use in the Evening

One way to reduce your exposure to blue light is to avoid using electronic devices in the evening. This can be particularly helpful in the hour or so before bedtime.

If you must use electronic devices in the evening, try using apps that filter out blue light, or use blue light blocking glasses.

2. Use Blue Light Filter Apps and Glasses

There are a variety of apps available that can filter out blue light emitted by electronic devices. These apps work by reducing the amount of blue light that is emitted by your screen, and can make it easier to fall asleep at night.

Additionally, blue light blocking glasses are available to wear while using electronic devices. These glasses block blue light from entering your eyes, which can help to reduce the impact of blue light on your sleep.

3. Use Dim Lighting in the Evening

Using dim lighting in the evening can help signal your body that it is time to wind down and prepare for sleep. This can be particularly helpful if you use electronic devices in the evening.

Try to use dimmer switches on your lights, or use low-level lighting such as lamps to create a calm and peaceful environment in the evening.

4. Increase Exposure to Natural Light During the Day

Exposure to natural sunlight during the day can help to regulate your circadian rhythm. This can make it easier to fall asleep at night and promote restful sleep.

If possible, spend time outside during the day or sit by a window to increase your exposure to sunlight.

Conclusion

Blue light can have a significant impact on our sleep quality, and it is important to take steps to reduce our exposure to this type of light.

By limiting electronic device use in the evening, using blue light filter apps and glasses, using dim lighting in the evening, and increasing exposure to natural light during the day, we can help to regulate our circadian rhythm and improve our overall sleep quality.