Blue Light and Sleep: What You Need to Know
Whether it’s streaming from the sun or glowing from our screens, blue light is all around us.
While blue light is present in our lives naturally, in our modern world, we are constantly bathed in artificial light, increasing our blue light exposure. As a result, this has become a topic of interest among scientists and doctors. Some raised concerns about its impact on sleep quality and eye health.
Reducing blue light will make you sleep better – this is one of the most well-known facts about sleep. But is this really a fact?
In this article, we’ll explore blue light and its effects on our health. What is blue light? Why does it matter in our daily lives? And what should be done about it? We’ll answer all of these questions and more.
Table of Contents
What is blue light?
Let’s start with the basics. What does blue light even mean, and where does it come from?
The phenomenon we call light is actually electromagnetic radiation. On the wide spectrum of electromagnetic waves, visible light is only a tiny section, with wavelengths between 380 and 750 nm. This is the part of the spectrum between infrared and ultraviolet light and the only one visible to the human eye.
Within this section lies blue light within the 380 to 500 nm range. Blue light is a short wavelength, high-energy radiation that the human eye perceives as… Well, blue.
The primary source of blue light is the sun itself. Even though our atmosphere filters out much of it – hence the blue color of the sky – we are still naturally exposed to a lot of this radiation. We have been for thousands of years.
Blue light plays a crucial part in keeping our circadian rhythms running because it affects how much melatonin – more widely known as sleep hormone – our body produces.
Why are we talking about blue light?
So, if it’s natural and has been with us for a long time, why is it a big deal now?
The problem that made many scientists wary of blue light is that our modern technology increases blue light exposure. The reason is that most LED lights – used in almost all of our screens – don’t produce true white light. True white light in nature is a combination of all the different colored parts of the spectrum. LEDs, on the other hand, use blue diodes covered with a yellow coating to produce light that seems white to the human eye but contains much more blue than natural white light.
The increased use of digital devices and light bulbs emitting artificial blue light has led to questions about its potential impacts on our eyes, our sleep quality, and overall well-being.
Does blue light affect our sleep?
One of the most viral sleep-related myths is that blue light will hurt your sleep quality. However, research seems to be inconsistent on this, and there’s no clear consensus on the topic among researchers.
Furthermore, even the studies that suggest that blue light might make it harder to fall asleep show only a couple of minutes of difference. Let’s be honest. When we’re talking about insomnia or other sleep-related issues, we’re probably not worried about falling asleep 4 minutes late.
Some researchers even argue that colder hues like blue are much closer to the natural light of nighttime, so using artificial warm-colored light sources might signal our brain that it’s still daytime.
Another issue might be that some of the studies that suggest that artificial blue light disrupts circadian rhythm are based on rats. These creatures are nocturnal animals, while humans are diurnal. So, our sleep-wake cycles are different, and our brains might react differently to blue light.
However, using a blue light emitting screen before bedtime might still hurt your sleep quality. But for different reasons. Most of the content we consume on these devices is designed to be stimulating. And that stimulation might impair our ability to wind down and prepare ourselves for bedtime more than the blue color of these screens.
If you are concerned about your sleep quality or suffer from sleep-related issues, there might be better things to focus on. We will talk about them in a moment.
How to reduce blue light exposure?
While there doesn’t seem to be enough evidence to support the claims that blue light causes sleep problems or eye damage, it doesn’t necessarily mean that the concerns are not valid. Artificial blue light is not something our bodies and brains are used to, so we should certainly keep an eye on its effects.
Most professionals don’t recommend blue light-blocking glasses or other measures of protection against blue light, as their effectiveness might be somewhat questionable. But they don’t advise against their use either, as there don’t seem to be adverse effects.
So, if you decide to play it safe and employ blue light blocking measures, we’ve compiled a list of tips and tricks to aid you.
- Turn off your screens at night – The best way to avoid blue light from screens is to turn them off altogether a few hours before bedtime.
- Wear computer glasses – These special glasses have an additional layer that filters out blue light.
- Take a break from your screen – If you are looking at screens for an extended period, you might want to follow the 20-20-20 rule. One should take a break every 20 minutes and look at something 20 feet away for 20 seconds.
- Switch your devices to night mode – Most modern devices have built-in night mode options that switch the screen to a warmer tone. And if yours doesn’t, you can always download some software that does the same.
- Add a filter to your screens – You could add a physical filtering layer on top of your screen that works in a similar way as computer glasses.
- Change your light bulbs – Aside from screens, the other significant source of artificial blue light is LED light bulbs. If you are worried about blue light exposure, you could change your LED light bulbs to ones with a warmer tone.
Other ways to improve sleep quality
If you are worried about your sleep quality, feel tired, or want a more refreshing sleep, there are probably better ways to go about it than blocking blue light. We have compiled a list for you with some ideas.
Address any underlying sleep disorders
If you have a hard time getting quality rest, you may want to consult a doctor and see if you have any undiagnosed sleeping problems.
Some common sleep disorders are:
Stick to a consistent sleep schedule
Sleep experts recommend going to bed and waking up at the same time every day, even on weekends. Most adults need 7-8 hours of quality sleep a day.
Be mindful of your diet
What and when we eat or drink could affect our quality of sleep. Avoid large meals before bedtime and reduce caffeine, nicotine, and alcohol intake.
Create an optimal environment for sleep
Three things might help you sleep better: cool temperature, quiet surroundings, and a dark environment. So it might be worth investing in blackout curtains, a quality fan, and earplugs. Alternatively, you can use white noise to drown out environmental noises. A better mattress might also improve your sleep quality and keep your spine healthy.
Try naps, but not too much
Taking naps is a great way to refresh your mind during the day, however, research suggests that these naps should be around 20-60 minutes long, anything longer than that might interfere with your nightly sleep.
Stay active
Regular physical activity during the day not only makes you sleep better but also comes with a plethora of other health benefits. Make sure that your exercise is not too close to bedtime, though. Another thing that can boost your sleep quality is spending time outside in the fresh air and sunlight. Aim to stay active 20 minutes a day, preferably outdoors. Even if it just means taking a walk.
Manage stress
Chronic stress can cause various health problems and hinder your sleep quality. While cutting out stressors entirely is impossible, managing stress in a healthy way is achievable with meditation, mindfulness, and healthy coping mechanisms.
Create a healthy bedtime routine
Maintaining a healthy bedtime routine can help you fall asleep faster and get better quality sleep. Avoid screens and stimulating activities before bed and do relaxing things instead, like reading, taking a warm bath, knitting, or meditation.
Use supplements to boost your sleep quality
Taking supplements like melatonin or valerian can enhance sleep and help with insomnia. Herbal teas like chamomile can calm the nerves and reduce stress. Additionally, you might want to try our REM sleep patch, which communicates directly with your nerves to signal your brain that it’s time to sleep.
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