Blue Light and Sleep: How to protect Your Rest from Harmful Rays

Contents

• What is blue light?
• Blue light effects on sleep
• The importance of quality sleep
• Managing blue light to improve sleep
• Embracing sleep in the midst of darkness

 

 

Do you find yourself irresistibly drawn to your smartphone? You may be one of millions who have become reliant on digital devices. As this dependence grows, few know about the link between blue light and sleep.

Perhaps you regularly scroll through social media hoping it will help you sleep. It most likely keeps you tossing and turning through the night. 

The comfort you seek in the beams of electronics could be the thing keeping you awake.

Does blue light affect sleep? What is the connection between the two?

Exploring the science behind blue light and its impact on your body, can clarify this. It could also help you discover how you can improve your sleep. 

What is blue light?

Blue light forms part of the visible light spectrum. The latter is part of the electromagnetic (EM) radiation. It encompasses a range of energies. 

Also known as the EM spectrum, which contains multiple wavelengths. These frequencies include short and long waves. One of the shorter ones is visible light.

It isn’t as short as UV waves, yet more visible. Smaller frequencies have higher energy waves. One third of this visible radiance is blue light. Its biggest source is sunlight. 

The artificial sources include:

• Smartphones

• Computer screens

• LED TVs

• Tablets

• Gaming systems

• Fluorescent light bulbs

• LED bulbs

Does blue light affect sleep? 

It may have drawbacks, based on the setting and the timing of the exposure. Yet it holds some benefits too.

Benefits

You can experience some rewards from blue light in ideal conditions. They include: 

• Improve your well-being

• Enhance your cognitive function

• Boosts reaction times

• Uplift your mood

Blue light has also formed part of therapy. Experts have used it to treat skin conditions such as acne and psoriasis. Research on blue light’s effect on sleep revealed that it can help with evening fatigue.

Drawbacks

The drawbacks of blue lights is that they can affect your health. These downsides usually occur after sunset. Consider the following few:

1. Eye health 

Viewing your digital devices for an extended period can strain your eyes. Prolonged staring results in reduced blinking. The lack of this action results in less moisture forming.

Continuous exposure to blue light can cause damage. Your eyes can’t block out the bright glare. It passes the brightness through the cornea and lens to the retina. Here the light goes through a few processes until the cells convert it to images.

The cornea and lens protect the retina from harmful UV rays. It can’t keep the blue light out. This hindrance can cause eye strain. Experts need more research to support these claims.

2. Performance 

When looking at blue light and sleep, it can disrupt your rest. When you experience interrupted slumber, your cognitive function becomes impaired. 

A lack of attention, concentration, and decision-making affects your work performance. Being overtired leads to drowsiness. This weariness increases the risk of accidents when driving.

3. Limited research

There is some research available on blue light effects on sleep and eye health. The results from these studies present a mixed picture. They revealed that the artificial glow can affect your sleep. Other studies indicate that it may have positive effects. 

More research can clarify the impact and potential benefits. 

Blue light effects on sleep

Does blue light affect your sleep?

Ensuring good quality sleep contributes to your overall well-being. It not only improves your physical health but ensures emotional balance, too. As you feel rejuvenated, your mind becomes sharpened and your creativity enhanced.

Blue light has various effects on your body. Two of these are the following physiological functions:

Circadian rhythms

The relationship between blue light and sleep extends to your circadian rhythm. It’s often referred to as the internal biological clock. This form of radiance impacts the suprachiasmatic nucleus (SCN) in the hypothalamus. 

Through the SCN, blue light governs your sleep-wake cycle and your biological clock. Circadian rhythms are what helps your body adjust to the environment. It has a 24-hour cycle and is usually consistent with sunrise and sunset. 

It helps manage a range of bodily functions. These rhythms regulate your immune system, body temperature, sleeping, and waking. 

The sun, the natural blue light, can improve your attention and performance during the day. It regulates our circadian rhythms, which prepares your body for a good night’s sleep. 

Circumstances, such as jet lag and shift work, can cause circadian rhythm disorders. 

Impact of light on melatonin levels

Melatonin is a hormone that plays an important role in your sleep cycle. It helps regulate your circadian rhythms. The body produces this hormone at night. 

The pineal secretes melatonin as soon as it’s dark. Helping you remain asleep and restful through the night. 

The melatonin levels drop once you become exposed to light again. Usually, this period is at sunrise and brings you to consciousness, making you more alert. 

When assessing blue light’s effects on sleep, look at your exposure before bed. It can trick your brain into thinking it's daytime and potentially disrupt your sleep.

Individuals battling with sleep consume melatonin as a supplement before bedtime. Reasons individuals may need this endorphin include:

• When you take medication, that may interfere with sleep.

• When you battle to sleep, but need to wake up early.

• Struggling to fall into slumber after jet lag or shift work.

• If you naturally have low melatonin levels. 

You’ll find melatonin more useful in trying to fall asleep. It may not keep you in a state of complete slumber through the night. You could still wake up intermittently. 

The importance of quality sleep

Quality slumber with regular sleep patterns contributes to overall good health. It is more than rest and has many restorative benefits. Maintaining a regular sleep schedule regulates your circadian rhythm.

Physical health

It’s important to know how blue light and sleep affect you. Quality sleep can improve your overall physical health.

• Immune system: Restorative sleep plays a crucial role in supporting your immune system. Your body produces cytokines when you’re in a deep sleep. These proteins help you fight off infections and inflammation. A persistent lack of rest can make you more susceptible to certain ailments.

• Cardiovascular health: Good quality sleep allows your heart to rest and recover. It reduces blood pressure and your heart rate. Less sleep can increase the risk of heart disease, stroke, and hypertension.

• Metabolism: As you have quality sleep, it can help manage your sugar levels. These effects can minimize the risk of type 2 diabetes. Disrupted rest can lead to insulin resistance, which is a preamble for diabetes. 

• Weight management: Sufficient sleep can help regulate the hormones responsible for appetite and metabolism. Disrupted rest affects these hormones. It can lead to an elevated appetite and weight gain.

Mental health

Disrupted slumber can lead to anxiety and depression. With good quality sleep, you can experience a positive mood. It also enhances cognitive function.

• Cognitive: Having a good night’s sleep is vital for the process of learning and memory. During sleep, the brain processes the information of the day. It adds the information to your memory and helps enhance problem-solving abilities.

• Emotional: A lack of sleep can cause you to feel irritable and anxious. Ensuring you have adequate rest can regulate your mood and emotional responses.

• Stress: With sufficient rest, you can manage stress better. Your body has time to recover from daily stressors. Interrupted sleep can exacerbate the interactions.

Overall well-being

Does blue light affect sleep? If this is true for you, then you may need to make adjustments. The effects of quality sleep can ripple through every part of your life. 

• Enhanced performance: Prioritizing your sleep and getting optimal rest recharges your body. A rejuvenating slumber can enhance your performance. 

It also improves your decision-making skills and concentration. These are essential in performing daily activities and work duties.

• Safety: A well-rested mind also benefits you when driving or operating heavy machinery. It sharpens your reflexes and minimizes the risk of accidents drowsiness may cause. 

• Social interactions: There’s nothing like restorative slumber to help you nurture your social interactions. When you feel refreshed, communication skills flourish and your emotions become regulated. It fosters healthy relationships.

Managing blue light to improve sleep

Managing blue light effects on sleep can prove vital. Extended exposure before bedtime can disrupt your slumber. 

Compared to other forms of brightness, blue light greatly affects your circadian rhythm. It could disrupt the sleep-wake cycle that your body naturally creates.

The following are a few ways of protecting your sleep from the disruption of blue light.

1. Reduce your screen time

Minimizing electronic device use before bed is an effective way of reducing exposure. Ceasing use at least two hours before bed minimizes blue light effects on sleep. It decreases the interference with melatonin production.

2. Blue light blocking glasses

Individuals who can’t avoid blue light before bed can try light-blocking glasses. It filters out blue wavelengths, while allowing through other colors. This action can reduce the suppression of melatonin. It can also prevent distorting your vision. 

Research shows that these glasses, when used in a lit room, can help produce melatonin. This eyewear provided participants with cataracts, improved sleep and fewer eyesight abnormalities. 

Another study conducted found a significant improvement in shift workers' sleep. This improvement came from wearing the glasses before bedtime. Studies show that using light-blocking spectacles can enhance sleep quality. 

4. Adjust the radiance 

Your sleep environment contributes to good quality sleep. Adjusting the luminance in your bedroom to soft and dim, can reduce blue light exposure. Using red or orange lowlights can also help. 

It creates a sleep environment that can enhance rest. LED lights used in the home also emit blue light. While you may not stare directly into them, dimming them reduces exposure. 

Certain electronic devices may have apps that reduce the blue light emissions. This software can benefit you without eliminating these devices. Certain smartphones have a ‘nighttime’ setting that minimizes the glare. It may not help improve your sleep. 

5. Introduce a relaxing bedtime routine

In helping to curtail blue light effects on sleep, try creating a calming ritual before bed. It will prompt your body when it’s time to rest. Introducing activities such as reading or meditating can help you relax and unwind. 

Setting an alarm to stop using blue light devices before bed is another alternative. Besides their illuminance, they can also create overstimulation. This sensory overload makes falling asleep harder. 

6. Enhance your sleep environment

A serene and tranquil environment can transform your rest into a rejuvenating experience. Cool temperatures and luxury bedding with dim lights can create a cozy surrounding.

Investing in a good mattress and pillows will support and cradle your body in comfort. Together with gentle sounds, like soft music, can relax your mind and help you unwind. 

Embracing sleep in the midst of darkness

In a world illuminated by the brightness from screens, finding quality sleep is vital. Once you’ve discovered the link between blue light and sleep, you can make a change.

From wearing light-blocking glasses to adjusting the brightness, you can recapture your sleep. Prioritizing quality rest can improve your mental and physical well-being. It can also enhance your work performance.

While adjusting your sleep environment for better rest, ensure you have quality bedding. At Sleepgram we offer a range made from the highest quality materials.

The cooling fibers and plush feel ensures you have a comfortable slumber. As you navigate blue light effects on sleep, allow Sleepgram to wrap you up in luxury every night. Embrace the power of restorative sleep and wake up rejuvenated.