Blue Light and Sleep Quality: The Hidden Enemy
You might have heard that using your phone before bed is bad for you, but do you know why? The culprit is blue light, and it's a powerful signal that can trick your brain into thinking it's still daytime.
Blue light is a segment of the visible light spectrum that has a shorter wavelength and higher energy. It is emitted by the sun, but also by artificial sources like LED screens on your smartphones, tablets, computers, and TVs.
Your body's circadian rhythm is highly sensitive to light, especially blue light. When your eyes are exposed to it, your brain gets a message to suppress the production of melatonin, the hormone that makes you feel sleepy. This is helpful during the day, as it keeps you alert and focused.
However, when you use a screen at night, you are sending a conflicting message to your body. You're telling it to stay awake and alert at a time when you should be winding down. This can delay the onset of sleep and disrupt your sleep cycle.
Start a "Digital Sunset"
About 60-90 minutes before you plan to go to bed, turn off all screens. This gives your body a chance to naturally start producing melatonin.
Use Night Mode or Blue Light Filters
Most devices now have a "night mode" or "night shift" setting that shifts the screen's color to warmer, yellower tones.
Try Blue Light Blocking Glasses
These special glasses can filter out blue light from screens.
Listen, Don't Watch
Instead of watching a show or video, listen to a podcast, audiobook, or calm music. This can be a great way to unwind without the harmful blue light.
By being mindful of your blue light exposure, you can give your body the clear signal it needs to prepare for a night of deep, restorative sleep.