Did you know that light is the most important factor in the environment when we talk about the sleep-wake cycle and about how your circadian rhythm will work? Before the appearance of artificial light and electronic devices, this rhythm was mainly influenced by the sun.
Colours of the light
Light contains a lot of colours, but a part of the visible light spectrum includes these colours:
- White light, which is, basically, a combination of all light colours
- Yellow or Orange Light
- Red Light
- Blue Light
As you can see, blue light is only a part of this visible spectrum, but it sure has a key part in how we function on a daily basis.
Now let’s see how blue light can affect our sleep.
How can Blue Light affect your sleep?
First of all, allow us to mention the fact that red, yellow or orange light has little to no effect on our circadian rhythm. But this rhythm can be disrupted by exposing yourself to artificial or bright light. Also, when you choose to spend time on electronic devices (with blue light) before your bedtime, this can lead to sleep disturbances.
If you are exposed to blue light during the day, it’s a good thing, it’s good for your health. The problem is that we overexpose ourselves to it, especially at night, and that can have a negative effect on our sleep cycle.
In what way blue light can harm our sleep? By inhibiting the production of melatonin, which is the “sleep” hormone and which regulates the circadian rhythm. Low melatonin production leads to the inability to fall asleep or stay asleep.
Where does the Blue Light come from in our home?
Well, a large number of electronic devices in our house are a source of blue light, causing sleep problems. Unfortunately for us, our favourite devices are the ones sabotaging our sleep. Some of these devices are:
- Cell Phones
- Computer Screens
- Tablets
- TVs
There are other blue light sources such as LED lights or fluorescent lighting. Practically, blue light is everywhere and it’s pretty hard to stay away from it. How can we get a good night’s sleep each night?
Managing your Blue Light
First of all, take a moment and determine how much time you spend being exposed to blue light at home and at work.
The ideal solution is to stop using your electronic devices at least 90 minutes before bedtime. But the more realistic scenario is to cut-off blue light exposure 60 minutes before bed. Unfortunately, that might not be enough in some cases. Thankfully, there are alternative solutions to limit the exposure to blue light at night, while using electronic devices.
For example, you can use blue light blocking glasses at night. They do not affect your vision< on the contrary, they protect it.
If you choose to read a book in bed, choose a red or orange light source, rather than blue. Or simply use a directional book light.
Also, if you cannot obtain a dark room when going to sleep, use a sleep mask or curtains to block out the light and enjoy a good night’s sleep.
If you are thinking about the “night mode” your phone has, be aware of the fact that a 2018 study found that Apple’s Night Shift app is ineffective. They do not block blue light and neither increase melatonin production.
Conclusion
Don’t start panicking and shut off all light as soon as it gets dark. We need light to properly function. Rather than limiting the exposure to light in general, limit the exposure to blue light at night, not during the day. We need blue light to keep us focused and alert, but don’t go overboard with it, or it will disrupt your sleep cycle.
Practice moderation in using your electronic devices at night in order to make sure you have a night of quality sleep.
If you need more information about things to do to improve your sleep quality, check our brochure on sleep – Better Sleep.
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