Ever tossed and turned after scrolling through endless memes right before bed? You might blame the villain of the digital age: blue light. But is the light emanating from your devices truly affecting your sleep, or is it more myth than menace?
Let’s find out.
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Your internal clock and blue light
Our bodies have a natural internal clock called the circadian rhythm, influenced by light exposure. Sunlight, packed with blue light, wakes us up in the morning. This light suppresses melatonin, a hormone that makes us drowsy. At night, darkness prompts melatonin production, lulling us into dreamland.
Here’s where things get interesting.
Electronic devices – phones, laptops, tablets – also emit blue light. The concern is that evening exposure to this artificial blue light disrupts our natural melatonin production, making it harder to fall asleep and stay asleep.
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Does this light really mess up your sleep then?
Researchers are starting to paint a more nuanced picture. Recent studies suggest the impact of the light from devices might be weaker than originally thought.
While the science on blue light’s exact sleep-wrecking effects is still evolving, getting a good night’s rest probably isn’t helped by late-night screen binges.
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How to reduce blue light for a good night’s sleep
- Power down before bedtime: Give your brain a break from the stimulating blue light by turning off electronics at least an hour before sleep.
- Embrace the night-time glow: Opt for warm-toned lights in the evening to create a sleep-conducive environment.
- Let the sunshine in: Get some natural morning light exposure to regulate your circadian rhythm.
- Chill out for sleep: Relaxation techniques like deep breathing or meditation can ease your mind and body into sleep mode.
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