Blue Light Effects On Sleep And Brain! 12 Ways To Prevent Screen Time From Disturbing Your Sleep Cycle

Scrolling and swiping on social networks, watching TV, reading work reports on the laptop—the majority of us stare at screens for extended periods of time, and our eyes may suffer as a result! 

You've probably heard that exposure to blue light affects your health, whether from fluorescent lighting, your smartphone, or even the sun. The light from your phone, laptop, or other device tricks your brain into thinking it's time to wake up instead of falling asleep. Blue light from electronics has been linked to problems such as blurred vision, eye fatigue, dry eye, macular degeneration and cataracts. Some people have trouble sleeping. 

This kind of light disrupts the body's natural circadian rhythm by inhibiting the synthesis of melatonin, the hormone that controls sleep-wake cycles. Evening blue light exposure might cause trouble falling asleep, shorter sleep length, and lower-quality sleep. Since more individuals are spending their evenings in front of screens, it is essential to comprehend how blue light affects sleep in order to create techniques that effectively encourage improved sleep hygiene. 

In this blog, we will focus on the blue light effect on sleep, detailing its mechanism and providing tips on how to protect your eye health from blue light. Keep reading to find out more. 

Table Of Contents

1. What Is Blue Light?

2. How Does Blue Light Harm Us?

3. Blue Light Side Effects On Sleep

4. What Does Blue Light Do To Your Brain?

5. How Does Blue Light Affect The Sleep Cycle?

6. How To Prevent Blue Light Effect On Sleep?

7. Expert’s Advice 

8. The Final Say

9. FAQs

10. References

What Is Blue Light?

Light consists of electromagnetic radiation, which is an invisible form of energy. Our eyes interpret the colours of light based on the amount of power they contain. White light, including some of the light emitted by the sun, combines all the colours of the visible light spectrum. The visible spectrum, which is what the human eye can see, includes blue light. It vibrates in the 380 to 500 nanometers range and has the shortest wavelength and the highest energy.

Blue light is part of the visible spectrum and can affect alertness, hormone production, and sleep cycles. LEDs, fluorescent lights, and many electronic devices emit this wavelength of light. Blue light makes up almost one-third of all visible light. The main source of blue light is sunlight. Fluorescent light, LED televisions, computer monitors, smartphones, and tablet screens are artificial sources of blue light.

Also Read: 5 Most Important Vitamins For Good Eyesight

How Does Blue Light Harm Us?

The quantity of blue light exposure from screens pales in comparison to that from the sun. However, there are concerns about the long-term effects of screen exposure to digital devices. This is especially true when too much screen time and screens are too close to the eyes.

According to the Vision Council, 80% of adults use a digital device for more than two hours daily. Almost 67% use two or more devices at the same time. Fifty-nine per cent have symptoms of digital eye strain.

Nearly all visible blue light enters the eye through the cornea and lens since human eyes are not very adept at blocking it. It then reaches the retina, cells that transform light for the brain to process into images.

Also Read: World Sight Day 2024: Significance, Theme And 6 Ways To Celebrate & Promote Eye Health! 

Blue Light Side Effects On Sleep

Blue light from artificial sources, such as electronics, can interfere with sleep. The main impact is on circadian rhythms, as everyone has different rhythms. The usual length is 24 and a quarter hours. People who stay up late have a longer circadian rhythm. The body's internal clock is confused, which disrupts sleep quality.

The side effects of blue light on sleep are:

1. Effect On Sleep Quality

Blue light interferes with the body's normal circadian rhythm, significantly impacting the quality of sleep. Exposure to blue light inhibits melatonin production, making it more difficult to fall and remain asleep, especially in the evening. Shorter sleep duration and lower overall sleep quality may result from this. 

Furthermore, blue light's energising properties can make people more attentive at night, which makes it harder to sleep and unwind. Sleep difficulties may eventually result from prolonged exposure to blue light from screens.

2. The Circadian Rhythm Is Disturbed

Prolonged exposure to blue light specially during the evening or night can confuse your body's internal clock, leading to delayed melatonin release. Finally, the sleep pattern is disrupted, and the person has difficulty falling asleep.

3. Melatonin Production Is Suppressed

As previously mentioned, blue light decreases melatonin production. Reduced melatonin levels can result in shallow sleep and frequent awakenings throughout the night, making it difficult to get proper sleep.

4. Rem Sleep Decreases

Rapid Eye Movement (REM) is a part of sleep characterised by rapid eye movement, increased brain activity and even vivid dreaming. It is thought to be critical for memory consolidation and emotional regulation. However, with so much exposure to blue light, REM sleep decreases, affecting overall cognitive function.

Also Read: Boost Your Vision With These 10 Foods To Improve Eyesight Naturally

What Does Blue Light Do To Your Brain?

Over time, prolonged exposure to blue light may harm retinal cells and result in vision issues, including age-related macular degeneration. It can also cause growths on the translucent layer that covers the white portion of the eye, cataracts, and eye cancer. According to a National Eye Institute vision study, youngsters are more vulnerable than adults due to their eyes' increased absorption of blue light from electronic gadgets.

Additionally, using digital gadgets causes people to blink less, which exacerbates eye strain and dry eyes. Headaches, impaired vision, and shoulder and neck pain are some additional typical signs of eye strain. According to the Vision Council, between 27 and 35 per cent of Indians say they have experienced one of these symptoms after using digital gadgets.

A good way to protect your brain from blue light is to do yoga. ToneOp Fit’s Live Yoga Sessions can help you manage lifestyle disorders. It offers sustainable yoga asanas and pranayama that are good for your eye and brain health and help you manage stress and anxiety. 

Also Read: Enhance Vision & Eyesight: 12 Amla Juice Benefits For Eyes With Easy Steps To Prepare It at Home 

How Does Blue Light Affect The Sleep Cycle?

A hormone called melatonin, which peaks at night, helps us sleep well by controlling the circadian phase of sleep. By preventing the generation of melatonin, nocturnal lighting—especially exposure to blue light—affects the circadian rhythm. 

A 2017 article in Translational Psychiatry states that "sleep disturbances contribute significantly to the development and maintenance of mood disorders." Sleep disturbances are also classic symptoms of major depression, bipolar disorder, post-traumatic stress and anxiety disorder, and other mood disorders. Likewise, it is one of the most apparent consequences of exposure to nighttime lighting.

Problems arise when sleep is disrupted because the body cannot complete a full circadian cycle. When these circadian systems are disrupted, mood disorders can occur. Circadian rhythm disruption influences type 2 diabetes, heart disease, cancer, sleep difficulties, and cognitive dysfunction.

Also Read: How To Improve Sleep Naturally? Here Are 9 Effective Ways And the 10-3-2-1-0 Rule for Sweet Dreams!

How To Prevent Blue Light Effect On Sleep?

In addition to general sleep hygiene, limiting exposure to blue light can also help improve sleep. There are various ways to accomplish this. Turning off your TV, smartphone, and other electronics before bed is the simplest way to reduce exposure to artificial blue light. Other ways include: 

1. Limit The Use Of Electronic Devices

Experts advise limiting exposure to blue light-emitting electronic devices to improve sleep quality. Computers, smartphones, and other screen-equipped devices should only be used for an hour or so before bed.

2. Use A Red Night Light

If you need to illuminate common areas of your home at night, a red night light is less likely to cause wakefulness. Even in your rooms, a red night light can help cut the after-effects of blue light. Only a small amount of blue light can trigger changes in your body. 

3. Use Blue Light Filter Settings

Activating the blue light filter on your computer or smartphone can help if you can't avoid artificial light from screens. New research suggests that built-in blue light filters can reduce circadian rhythm disruptions often triggered by blue light. However, more statistical analysis is needed to confirm that blue light filters can improve sleep quality. 

4. Consider Blue Light Blocking Glasses

Glasses are now available to reduce the effects of blue light. Research suggests that people who wear blue light-blocking glasses a few hours before bed can sleep better. 

5. Reach For A Book Instead Of Your Device

Researchers studying smartphones and blue light filters believe that the best strategy for sound sleep may be print rather than digital bedtime reading.

6. Cutting On Screen Time

Cutting on screen time can be helpful, and you should start doing it 2-3 hours before bed. Even your phone calculates your screen time on a weekly basis. A higher screen time should definitely scare you, and you clearly must take a step back and cut down your screen time.

7. Dim The Brightness On Your Devices

This is often called night or dark mode. Changes the background from white to black. Most of you use your devices with light off at night; reducing the brightness of the devices can be a little less harsh on your eyes.

8. Relaxation

If possible, create a 30-60-minute relaxation routine before bed. During the break, it is best to engage in relaxing activities such as night hygiene, reading, or stretching. Try doing it outside of the bedroom so that your brain only associates bed with sleep. 

9. Block Out Distractions

Avoid too much light and noise in the area where you sleep. White noise generators, sleep masks, and blackout curtains can all be useful equipment.

10. Lights Out At Sunset

At least one hour before going to bed, turn off all bright lights. The generation of melatonin is not inhibited by dimmed light. Turning out the lights can help you unwind and get a good night's sleep.

11. Stop Scrolling

Avoid using screens 30 minutes before bed if at all possible. The blue light emitted by phone screens is sufficient to influence the generation of melatonin. Instead of scrolling through your phone, try reading a book or print while the screen or lighting is dimmed. 

12. Consistent Wake-Up Time

Choose a consistent wake-up time and stick to it. Wake up with plenty of time to tackle the day and prepare for bed. This helps set your circadian rhythm and creates additional sleep triggers for your body.

Expert’s Advice 

Exposure to blue light before bed can disrupt sleep, leading to poor sleep and daytime sleepiness. Taking preventative steps and avoiding screens before bed can help you develop better sleep habits. Improving your sleep can improve your mood, your health, and your ability to think clearly.

                                                                            Health Expert 
Lavina Chauhan 

The Final Say

In conclusion, understanding the blue light effect on sleep is crucial for maintaining a healthy sleep cycle. The blue light impact on sleep can disrupt our natural rhythms, making it harder to fall asleep and stay rested. 

You can protect your sleep quality by implementing the tips discussed, such as reducing screen time before bed and using blue light-blocking glasses. Remember, prioritising your sleep is essential for overall health and well-being, so take these steps to guarantee you have the peaceful evenings you deserve!

FAQs

1. What is blue light's impact on sleep?

The timing of blue light exposure determines how it impacts sleep. For people who are awake during the day, blue light in the morning and throughout the day can help lessen daytime weariness and elevate their mood. However, blue light exposure before bed may have a detrimental impact on mood and the quality of sleep, according to scientists.

2. What are blue light glasses?

Blue light-blocking glasses are designed to limit how much blue light reaches the eyes. Research suggests that blue light-blocking glasses can help prevent melatonin suppression and that people who wear them before bed can sleep better.

3. How are blue light and sleep related?

Blue light is closely related to sleep because it suppresses the production of melatonin, the hormone that helps regulate sleep. Exposure to blue light, especially from screens before bedtime, can disrupt your sleep cycle, making it harder to fall asleep and stay rested.

References

• https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
• https://health.ucdavis.edu/blog/cultivating-health/blue-light-effects-on-your-eyes-sleep-and-health/2022/08
• https://www.theraspecs.com/blog/how-blue-light-impacts-eyes-brain/?srsltid=AfmBOor2Ui50T4bamc8AKL8dqY64ZcuUGhtNHrl9BoslngkG5miOUihu
• https://www.sleepfoundation.org/bedroom-environment/blue-light
• https://www.sbm.org/healthy-living/blue-in-the-face-the-effects-of-blue-light-on-sleep
• https://sleepdoctor.com/technology/how-blue-light-affects-sleep/
• https://www.thehealthsite.com/diseases-conditions/__trashed-171-1005353/

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.