The Impact of Blue Light on Sleep

We’ve all heard that screens can keep us up at night, but why? The culprit is blue light, a type of visible light that affects our body’s natural sleep-wake cycle, called the circadian rhythm.

How Blue Light Affects Sleep:

Your body produces melatonin, the hormone that signals it’s time to sleep. Exposure to blue light, especially from phones, tablets, TVs, and computers in the evening, can suppress melatonin production. The result is a harder time falling asleep, more restless nights, and disrupted REM and deep sleep cycles.

Simple Ways to Reduce Evening Blue Light:

• Limit screen time: Avoid devices 1 to 2 hours before bed.

• Blue light glasses: Glasses with filtering lenses, like Blutech, can help.

• Device filters: Most phones and computers have “night mode” or “comfort light” settings.

• Calming bedtime routine: Dim lights, avoid late workouts, and create a relaxing wind-down ritual.

Why Blue Light Isn’t All Bad:

Blue light isn’t harmful during the day. Morning exposure, especially sunlight, helps keep your circadian rhythm on track and boosts alertness, memory, and reaction time. For night-shift workers or those with irregular sleep patterns, managing blue light is important for maintaining regular sleep.

Eye Health and Blue Light:

While blue light can cause digital eye strain and dryness, it does not permanently damage your eyes like UV light can. Protecting your eyes during the day with sunglasses and at night with blue light glasses can help reduce discomfort and preserve vision.

Bottom Line:

Managing blue light exposure can improve your sleep and overall eye comfort. Limit screen time before bed, use blue light filters or glasses, and enjoy natural daylight during the day. A good sleep routine, paired with a supportive mattress, gives your body the rest it truly needs.