How Blue Light Affects Our Sleep
13th June 2023
How Blue Light Affects Your Sleep and Ways to Minimise Its Impact
Blue light is a high-energy, short-wavelength light that falls within the visible light spectrum. It is naturally present in sunlight and helps regulate our circadian rhythm - the internal biological clock that governs our sleep-wake cycle. During the day, exposure to blue light promotes alertness, cognitive function, and mood elevation. However, excessive exposure to blue light in the evening and nighttime can disrupt our natural sleep patterns.
Melatonin is a hormone produced by the pineal gland in response to darkness, helping regulate our sleep-wake cycle. Blue light exposure, particularly in the evening, can suppress melatonin production, making it difficult to fall asleep. This delay in melatonin release can lead to prolonged sleep onset and decreased sleep quality.
Establish a digital curfew by avoiding screens, such as smartphones, tablets, and computers, for at least one to two hours before bedtime. Engage in relaxing activities, such as reading a book, practicing gentle stretching, taking a warm bath, or engaging in mindfulness exercises.
In our digital world, managing blue light exposure is essential for promoting optimal sleep and overall well-being. By understanding the effects of blue light on sleep and implementing strategies to minimise its impact, we can create a sleep-friendly environment and support our natural circadian rhythm. Prioritising quality sleep not only enhances our energy levels and cognitive function but also positively influences our mood, productivity, and long-term health.