How Does Blue Light From Screens Affect My Sleep?

In our fast-paced, 24/7 world, screens have become an integral part of our lives. From smartphones and tablets to computers and televisions, we’re surrounded by screens that emit a type of light known as ‘blue light.’ While these devices offer connectivity and entertainment, they may also have a hidden downside – affecting our sleep. If you’re wondering about the impact of blue light on your sleep, this blog post will shed light on the subject. We’ll explore what blue light is, its addictive nature, and how it can disrupt your sleep patterns.

What Is Blue Light?

Light is made of electromagnetic energy that travels in waves of different lengths. Blue light is part of the visible light spectrum and is emitted by many of the screens we interact with daily. It has a short wavelength and high energy, making it more stimulating to our eyes and brains.

The Addictive Nature of Screens

The widespread use of screens in our lives is partly due to their addictive nature. Here’s how screens can keep us hooked:

Endless Content: From social media to streaming services, screens offer a constant stream of engaging content, making it challenging to put them down.

Instant Gratification: Notifications and quick access to information provide an instant reward system, keeping us coming back for more.

Fear of Missing Out: The fear of missing out on news, updates, or social interactions keeps us glued to our screens.

The Impact of Blue Light on Sleep

Exposure to blue light, especially in the evening, can have several effects on your sleep:

Suppressed Melatonin Production: Blue light inhibits the production of melatonin, a hormone that regulates sleep. This can lead to difficulty falling asleep.

Delayed Circadian Rhythm: The stimulation of blue light can delay your body’s internal clock, making it harder to fall asleep at a reasonable time.

Reduced Sleep Quality: Even if you do fall asleep, the quality of your sleep may be compromised, resulting in less restorative rest.

Increased Sleep Disruptions: Blue light exposure during the night can increase the likelihood of waking up during your sleep cycle.

How to Minimise the Impact Of Blue Light On Sleep

Here are some strategies to help mitigate the impact of blue light on your sleep:

Screen Curfew: Set a specific time each evening to put away screens, allowing your brain to prepare for sleep.

Night Mode: Many devices offer a night mode or blue light filter that reduces the amount of blue light emitted during nighttime hours.

Dim Your Screens: Reduce the screen brightness in the evening to decrease the intensity of blue light.

Bedroom Screen Ban: Ideally you should avoid screens in the bedroom, making it a sanctuary for sleep.

If you find that your sleep problems are the result of more than just nighttime scrolling, you may want to consider CBT for insomnia (CBT-I), a therapy that addresses the root causes of sleep problems. CBT-I is a highly effective and non-drug treatment for insomnia. It helps change negative thought patterns and behaviours related to sleep. Sleepio is a CBT-I treatment that works with you to develop a personalised insomnia treatment plan, empowering you to challenge negative thought patterns, establish healthy sleep habits, and enjoy restful nights of sleep.

In summary, the addictive nature of screens and the impact of blue light on our sleep have become challenges in our modern lives. Exposure to blue light, especially in the evening, can disrupt our circadian rhythm and reduce the quality of our sleep. To minimise these effects, it’s essential to establish screen curfews, use night mode features, and create screen-free zones in your home. By understanding the relationship between screens and sleep, you can take steps to improve your sleep quality and overall well-being.