17 May Blue Light and Sleep

The world has shifted to using artificial light to substitute what many of our ancestors relied upon: sunlight and lighting from lamps/candles. Computer screens, smartphone displays, and televisions give off blue light in addition to light with different characteristic wavelengths. Blue light is singled out because it has been reported that it can cause the most damage to our nighttime routine, sleep quality, and circadian rhythm. 

Blue light has these effects because it can suppress the secretion of melatonin, which profoundly impacts our internal clocks. It stops this compound more effectively than light with other wavelengths and has been proven to do so in clinical studies. Any light as a whole can have this effect at night when we are trying to sleep, but blue light is the most harmful. 

Next, we must address ways to avoid exposure to blue light at night to prevent its harmful effects on sleep and chronic health conditions later in life. One way is to put your phone screen down for a reasonable amount of time before you plan to sleep. The blue light from your phone screen will interrupt your body’s natural pathway toward restful sleep and keep you energized and awake.

In addition, getting out in the sunlight during the day can stimulate your system in a way that prepares you for sleep later on. This is important because you want to prime your body to pursue quality, restful sleep. Another way to increase sleep quality is to purchase blue-light shielding glasses or goggles if you have to stay up late due to work or other commitments. This is helpful because it can stop the most harmful effects of light exposure at night and prevent aggressive shifting of your circadian rhythm. 

Source: Harvard Health
https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
Title: Blue light has a dark side