How Does Blue Light Affect Our Sleep Quality?

Blue light radiated from our mobile devices can have a considerable effect on our overall sleep quality. So, what can we do to improve our sleep quality?

3 minute read

In the age of the smartphone and constant information overload, it can be difficult to let go of your phone before bedtime. We all know how important it is to wind down before we sleep and turn off our phones. A digital detox!

But do you know you know why that blue light on your phone makes a difference? Let’s find out.

The effects of blue light on the body

Before investigating how blue light affects sleep quality, what exactly is blue light?

Blue light is a light part of the visible light spectrum emitted by the sun and electronic devices such as computers, tablets, and smartphones.

Blue light emitted from your mobile phone has been scientifically proven to increase alertness, which is the last thing you need when you are trying to fall asleep. Research also shows that blue light can suppress the production of the hormone melatonin, which helps to regulate sleep cycles.

Luckily for us, most electronic devices now have built-in blue light filters or timers for nighttime to help reduce the exposure to blue light depending on the time by changing the colour temperature.

Contributions to better sleep and health

Melatonin helps to send signals to your body that it is time to wind down and prepare for sleep. Limiting your blue light exposure or completely avoiding it a few hours before bed can help your body’s natural production of melatonin.

How to improve your sleep quality

Technology and sleep science research shows us, by limiting your exposure to blue light in the evening, you can improve your sleep quality. If the body is working optimally to produce melatonin, you are more likely to experience the correct sleep cycles and enjoy a deeper, less disturbed sleep.

There are lots of technology brands which sell devices for sleep optimisation, from Apple to Fitbit.

How does blue light affect enhanced circadian rhythms?

Our circadian rhythms are basically our internal body clocks, which are responsible for us feeling sleepy or awake. Blue light affects this.

So, by utilising the nighttime settings on the technology that we use, we can help to regulate our circadian rhythm and establish a healthier sleep-wake cycle. This will help us to feel more rested and energised during the day.

Blue light exposure - timing is important

Studies show that activating nighttime settings to reduce blue light exposure is most effective at least one, or two hours before bedtime. This is an ample amount of time for your body to relax and unwind naturally for sleep.

Exposure to natural light during the day, especially in the morning, also helps your body to recognize when it is time to go to sleep in the evening. So it's not just about limiting your exposure to artificial light, but also about exposing yourself to natural light.

Blue light doesn’t just affect sleep

Other than its effects on sleep, exposure to blue light for extended periods of time has also been shown to cause disruptions in mood. It has also been shown to affect metabolism and increase the risk of getting certain health conditions. The effects of blue light go beyond just sleep quality.

It’s time to improve our sleep hygiene

The road to better sleep starts with reducing our exposure to blue light a few hours before we sleep. If not, then a full digital detox to help us establish better sleep habits.

There are nighttime settings on electronic devices with built-in blue light dimmers you can use in the evenings to help your body recognise that it’s almost bedtime, which will benefit your overall well-being.

Remember, other factors such as exercise and healthy diet can further contribute to better rest at night. Reducing exposure to blue light, however, will definitely help you sleep better.