The Impact of Blue Light on Sleep: Understanding the Science Behind Technology's Effect on Our Sleep Cycles

Technology has become an integral part of our lives. With smartphones, tablets, laptops, and other electronic devices, we are constantly connected to the digital world. However, these devices emit a type of light known as blue light, which has been linked to disrupting our sleep patterns. In this article, we will explore the science behind blue light and its impact on sleep, as well as what we can do to mitigate the effects.

What is Blue Light?

Blue light is a type of light that is emitted from electronic devices such as smartphones, tablets, laptops, and televisions. It is also present in natural light, particularly during the daytime. Blue light has a wavelength that falls between 480 and 500 nanometers, making it one of the shortest and most energetic wavelengths in the visible light spectrum.

The Impact of Blue Light on Sleep:

Blue light is known to suppress the production of melatonin, a hormone that regulates our sleep-wake cycle. Melatonin is produced in the pineal gland, a small endocrine gland located in the brain, and is released into the bloodstream in the evening, signaling to our bodies that it is time to sleep.

Exposure to blue light in the evening, especially from electronic devices, can delay the release of melatonin and shift our internal clock, also known as our circadian rhythm. This can make it harder to fall asleep at night and may lead to insomnia, or difficulty sleeping. Long-term exposure to blue light can also contribute to chronic sleep disorders and other health problems.

Mitigating the Effects of Blue Light:

There are several ways to mitigate the effects of blue light on sleep. One of the easiest ways is to reduce or eliminate the use of electronic devices in the evening, particularly in the hour leading up to bedtime. Here at Sleepiest we've incorporated Siri support into our iOS app to allow you to access all our amazing sleep aid content without needing to touch your phone! You can also dim your devices' brightness or use a blue light filter, which is built into many smartphones and other electronic devices, to decrease your exposure to blue light.

Another option is to use blue light blocking glasses, which are specifically designed to filter out the blue light emitted from electronic devices. They can be especially helpful for people who work with computers or other electronic devices for prolonged periods of time.

The science behind blue light and its impact on sleep is clear. Blue light emitted from electronic devices can suppress the production of melatonin, shifting our internal clock and making it harder to fall asleep at night. But with a few simple adjustments to our technology use, we can mitigate the effects of blue light on our sleep patterns and improve our overall health and wellbeing.

By reducing or eliminating the use of electronic devices in the evening, dimming the brightness, using blue light filters, and investing in blue light blocking glasses, we can take control of the blue light exposure and ensure that technology does not negatively impact our sleep.