The hours we spend in front of screens have become an indispensable part of our daily lives. However, while scrolling through social media at midnight or thinking “just one more episode” on Netflix, we may be unknowingly sabotaging our sleep patterns. So who’s to blame? That innocent-looking blue light emitted by screens!
In this article, we will explore how blue light affects our sleep patterns, the causes of this effect and ways to cope with these effects in a fun and practical way.
What is Blue Light and Why is it Important?
Don’t panic right away, blue light is everywhere in nature. Blue light, a natural component of sunlight, is one of the wavelengths of light that wakes us up in the morning and energizes us. In other words, this light is quite beneficial during the day in a natural environment. However, when it comes to night, when we naturally need darkness, things change.
The artificial blue light emitted from screens is a total spoilsport. Phones, tablets, computers and televisions are constantly sending this light into our eyes. Being exposed to blue light late at night tricks our brains into thinking it’s still daytime, which can wreak havoc on our sleep patterns.
Blue Light and Melatonin: The Enemy of Sleep
Melatonin , one of the main actors that controls our sleep patterns, is suppressed by the effect of blue light. Melatonin is the hormone that gives our body the signal that it is “time to sleep”. However, blue light:
- Reduces Melatonin Secretion: The light from screens slows down the brain's production of melatonin, making it harder for us to fall asleep.
- Disrupts Our Body Clock: Our biological clock works in sync with the darkness. Blue light disrupts this natural rhythm and keeps us awake until late at night.
- Affects REM Sleep: REM (Rapid Eye Movement) sleep, which is necessary for quality sleep, is disrupted when we are exposed to blue light.
Midnight Social Media Tour: What Harm Can It Cause?
You lay in bed, waiting for sleep to come, and for a moment you said, “Let me look at my phone.” That momentary glance can turn into a few hours of lost sleep. Here are the effects of long periods spent in front of a screen on sleep:
- Mental Fatigue: Blue light keeps your brain in wakefulness mode instead of putting it into pre-sleep relaxation mode.
- Staying Up Later: Every TikTok video or next Instagram post makes you delay falling asleep even further.
- Short Sleep Time: Spending more time in front of screens at night can seriously shorten your total sleep time.
Ways to Cope with Blue Light
While it's not possible to completely avoid the harmful effects of blue light, there are a few practical measures you can take to reduce these effects:
1. Use Night Mode
Most devices have a “night mode” or “blue light filter” feature that reduces the amount of blue light emitted by the screen. These modes change the colors on the screen to a warmer tone, making it easier on your eyes.
2. Blue Light Blocking Glasses
Blue light filter glasses are especially useful if you have to work in front of a screen in the evening. These glasses support your sleep pattern by protecting your eyes from the harmful effects of blue light.
3. Limit Screen Time
Try to stop using screens at least an hour before going to bed. Instead, spend time in non-screen activities like reading a book, meditating, or listening to soft music.
4. Get Natural Light Support
Getting more natural light during the day can help regulate your body clock and balance the effects of blue light. A morning walk in the sunshine is a great place to start.
5. Create a Sleep Routine
Establishing a regular sleep routine is very effective in reducing the damage caused by blue light. Going to bed at the same time every night and waking up at the same time in the morning supports your body's natural rhythm.
Screen Addiction and Sleep Quality
Screen addiction can affect not only your sleep but also your overall health. When you don't get enough sleep:
- Focus Problems: You experience lack of concentration during the day.
- Weakened Immune System: Poor quality sleep leaves your body vulnerable to infections.
- Emotional Swings: Getting enough sleep can help you maintain emotional balance. Sleep deprivation can make you more irritable.
Is Blue Light a Necessity in the Tech World?
Yes, blue light isn’t all bad. Exposure to blue light during the day can boost energy levels and promote mental alertness. The problem, however, is that we’re also exposed to it at night. While technology makes our lives easier, it can also negatively impact our health. Finding that balance is entirely up to us.
While it is not possible to completely block blue light, screen protectors can help minimize the effects of this light. The 2 - Pack Screen Protector for MacBook Pro and Air protects your screen from scratches and impacts, while also reducing the effects of blue light. These protectors, which can be a friend of your sleep, offer a healthier use without compromising the clarity of your screen.
Final Word: Prioritize Your Sleep
Blue light is an unavoidable reality in a world full of screens. But that doesn’t mean we should ignore our sleep patterns and overall health. Your sleep is essential to your physical and mental health. Every step you take to manage screen time, reduce the effects of blue light, and improve your sleep quality will help you live a healthier life in 2023.
Remember, blue light is not your enemy; it can even be your friend when managed correctly. We wish you a good night's sleep and a balanced life with screens! 🌙
Also read: Dealing with Migraines: Light-Sound Sensitivity Adjustments for MacBook Users
