We may not usually think of it that way, but sleep is an integral part of human health and well-being. Unfortunately, many variables that quite often are beyond our control and comprehension alter our sleep patterns. Multifactorial in nature, blue light exposure is one of the prominent factors that affect sleep. Indeed, phones, computers, tablets, and TVs are all exuding blue light, Making it impossible for us to avoid. While its presence is essential and beneficial during the day, it is during the night when blue light becomes problematic for our biological functions particularly when there is excess exposure.
This article explores what blue light is, how it affects your sleep, the health implications of prolonged exposure to it, and ways to lessen its adverse effects on you.
What is Blue Light?
Light in the wavelength of 380nm – 495nm is regarded as blue light. This includes a small segment of natural daylight that has been characterized as having a short wavelength and high energy. Blue light during daylight primarily comes from the sun but currently, there are a host of artificial columns that a person can use from LED and fluorescent lights to digital screens of smartphones, computers, and TVs.
Blue light also is known to have its advantages during the daylight as it allows sustaining our daily rhythms as well as maintaining better mood and cognitive levels. However, their downfall is when the exposure of the blue light transitions towards the evening and the night times. Blue light is known to have the strongest influence on the circadian rhythm which is responsible for the cycle of sleep and wake.
Impact of Blue Light on Sleep:
Melatonin is a hormone that is released for the encouragement of sleep due to its cycles and rhythms. Exposure to blue light seems to have the opposite effect inhibiting the natural processes that encourage jumping into slumber. Instead of making us drowsy, the brain considers the blue light just enough to associate it with daytime, preventing it from switching off.
Research says that only small traces of blue light exposure can drastically change the entire sleep shift cycle which is not ideal. Inspiration said that a glance at the smartphone or a peek at the television can easily push your sleep hours by a couple of hours. It also highlights that that the synthesis of various hormones such as melatonin would also decline which further guarantees that the person would suffer from a major deficiency in deep and REM sleep insinuating he or she would feel fatigued.
There is a worldwide trend to sleep later than usual and wake up later than usual. However, this new trend has stemmed from the conflict of new practices with the traditional biological clock. By waking earlier or sleeping later when on blue light exposure, we can get new dopamine making us very energetic and confused as to what we should be doing. This in turn leads to a decrease in daily performance and productivity. One of the greatest health risks this results in is an increased chance of becoming obese, as being active at night minimizes the chances of movement leading to fat storage.
Health Implications:
For centuries losing from the blue light was looked down upon, however, that sentiment has been changing ever since the new era began, especially after the COVID pandemic. This was the case as everyone now started working from home, drastically increasing blue light exposure which on most occasions caused insomnia. Staring at a screen exposes our eyes to continuous flashes of light which makes it harder on the eyes, increasing the stress on the iris. Additionally, some of the brain’s neurons decide to become locked and refuse to be unblocked until new neurons arrive, which progress gets delayed in blue light.
This further proves the fact as to why insomnia is one of the more dangerous health problems today, as it leads to additional heart and lung problems. Sleep deprivation brings about a higher potential for muscular growth while simultaneously decreasing resilience to being fat by other hormones such as leptin.
Reducing Exposure to Blue Light:
The good news is, that you can manage the normal conditions of your life in a manner that minimizes your contact with blue light. Here are some measures intended to safeguard your sleep from the unusual effects of blue light.
First of all, you should restrain yourself from using screens, especially in the hours preceding your sleep. It is recommended to have a digital curfew in which you put all devices away for at least one to two hours before going to bed. Rather than scrolling through social media or watching TV, consider picking up a physical book to read instead or doing some relaxation exercises like meditation.
Changing some of the phone settings may also have an impact. Most smartphones and tablets as well as computers come with night mode or settings to reduce blue light emitted from the devices. Such settings can be preset to be activated during certain times of the day such that the body clock is not interfered with.
Also, it is important to mention that using less blue light emitting lights in the evening may be helpful too. Bulbs with warm LED colors are meant to reduce the blue light emitted while still allowing a normal level of lighting. Also, eliminating unnatural lighting may indicate to the body that it is time to relax.
Tech Solutions:
Also through technology, people can look for ways to correct the damage caused by the blue light. Many people now have started using blue light-blocking glasses as a viable means of reducing blue light exposure. They have specialized designs with coatings that absorb blue wavelengths which would otherwise be a burden to persons who are users of screens even at night.
Studies have shown blue light-blocking glasses aid people to sleep better including those who have worked and slumbered in the same business for long periods. They are especially beneficial for shift workers, students, and, other professionals who may work late and are not able to stay away from computer screens.
Be sure to choose frames that carry a certificate that guarantees that at least 90% of blue light is barred out. Use them together with modifying other aspects of life for better measures.
Take Control of Your Sleep Today:
Working to query the effect of blue light on one’s sleep goes beyond just being a health concern, but rather it is time, energy,y and, resource investment that will yield positive results. Things like screen time reduction and the se of special glasses can be simple and quite helpful. One thing to keep in mind is that sleep is the foundation of everything health-wide and improving its quality with only be beneficial all around.
To facilitate falling asleep quickly, it is essential to relax during the evenings while also ensuring that the bedroom is comfortable for sleeping. Let others know how eliminating blue light or using blue light filtering products has worked for them and tell them to consider their sleep health as well.
FAQs:
1. How late can one use screens before sleep without impacting their sleep?
To reduce the likelihood of poor sleep as a result of exposure to blue light, it is advisable to turn off all screens one to two hours in advance of going to bed.
2. Is there blue light on all digital devices?
Smartphones, tablets, computers, and televisions as the majority of digital devices and screens emit blue light.
3. Should one use the blue light filter on their phones?
Yes, blue light filters lessen the amount of blue light that is emitted from the device which means using them with other measures is beneficial.
4. Is blue light bad for the body at any time?
Yes, during the day blue light is beneficial for the body by keeping a person awake, assisting the body clock, and improving thinking processes.
5. Can I use blue light glasses every day?
Definitely. Blue light glasses can be used daily or for long periods of time, especially with people who have a job that involves working on the computer for a long time.