- Apr 22, 2025
How Blue Light Affects Your Sleep and How to Improve It
Blue light from phones and computers can reduce the level of melatonin – the hormone that helps regulate sleep.
Blue light affects sleep not only by making it harder to fall asleep but also by causing restless, shallow sleep. Here are some ways to minimize its effects:
- Reduce screen time before bed.
- Use blue light blocking glasses.
- Turn on night mode.
- Follow the 20-20-20 rule to protect your eyes and improve sleep quality.
Do you often struggle with insomnia, tossing and turning even when your body is exhausted after a long day?
At night, even though your body is tired, your mind refuses to rest. You lie awake, turning and twisting, trying everything from counting sheep, deep breathing, to changing your position... but sleep just won't come. If this sounds familiar, you may be the "victim" of a silent but highly common culprit in the digital age: blue light.
Let's explore with CHUS what blue light is, why it lowers sleep quality, and most importantly – simple yet effective ways to reduce its impact.
Explore the effects of blue light and simple ways to reduce its impact for better sleep.
What is Blue Light?
Blue light is not something mysterious or complicated.
Simply put, it is a part of the visible light spectrum, with a short wavelength (about 380-500 nanometers) and high energy. We are exposed to blue light every day from many sources:
- Sunlight (the largest source)
- Phone, computer, tablet screens
- TVs and other electronic devices
- LED lights and fluorescent lights
What is Blue Light? Its impact on sleep and how to protect yourself from it.
What's interesting is that blue light is not always harmful.
During the day, blue light helps us stay alert, boosts our mood, and enhances cognitive function. It also supports the body's natural biological rhythm, helping maintain a healthy wake-sleep cycle.
The problem arises when we are exposed to blue light at night – when the body needs to prepare for sleep. This is when blue light affects sleep, and it's a clear example of the impact of blue light in the digital age.
How Does Blue Light Affect Sleep?
Did you know our body has a natural "biological clock"?
This clock controls our circadian rhythm – a 24-hour cycle that decides when we feel sleepy or awake. Melatonin, a hormone made by the brain, is like the "sleep signal" for the body. Blue light affects sleep because it messes with this process.
When we see too much blue light, especially at night, it tells our brain "it's still daytime." This causes several sleep problems:
- Slows down melatonin production: The body doesn't realize it’s time to rest.
- Disrupts the circadian rhythm: The brain thinks it’s not bedtime yet.
- Makes us more awake: It keeps the brain active when it should be resting.
- Reduces REM sleep: This is the important sleep stage for brain recovery and memory.
How Blue Light Affects Sleep: Disrupting melatonin and the circadian rhythm.
Studies show that blue light at night can delay melatonin production by up to 3 hours! It’s no wonder phone screens keep you awake, making it hard to fall asleep.
What’s even more worrying is that children and teenagers are more sensitive to blue light than adults. Their eye lenses are clearer, so more blue light passes through. In today’s world, where kids start using electronic devices early, parents need to be extra careful.
Long-term exposure to blue light can harm the retina and lead to vision problems as they get older.
>>>>>>>>>> Read more: 6 Signs of Sleep Deprivation Hurting Your Health
Habits That Accidentally Increase Your Exposure to Blue Light
Modern life has made us more dependent on technology, and many everyday habits unknowingly expose our eyes to blue light, especially at times when it's not ideal. Blue light affects sleep in ways you might not expect:
- Scrolling on your phone in bed: Checking messages, emails, or social media "just a little" before bed often turns into hours. This is the most common habit that causes sleep problems.
- Watching movies too late: Watching films, series, or YouTube videos until late not only keeps you awake but also exposes you to high levels of blue light.
- Working "last minute" before a deadline: Staying up late working on a computer without any protection makes your eyes and brain suffer from blue light when your body most needs rest.
Reading eBooks on a glowing screen: Many people switch from paper books to e-readers or apps on their phone/tablet, not realizing that the light from these devices also affects their sleep. - A bedroom full of electronic devices: A TV in the bedroom, LED lights, or even a digital clock can emit blue light, creating an environment that's not ideal for sleep. This is an important reminder for those looking for tips to use electronics safely at night.
Everyday habits that unknowingly expose you to blue light, affecting your sleep.
How to Minimize the Impact of Blue Light for Better Sleep
Luckily, you don’t need to completely give up technology to get a good night’s sleep. Here are some simple but effective solutions you can apply starting today:
1. Reduce screen time before bed
Set a "screen-free time" at least 1-2 hours before you go to sleep. Blue light affects sleep, which is why you should limit using electronic devices before bed. Instead of scrolling on your phone, try:
- Reading a paper book
- Listening to podcasts or soft music
- Practicing meditation or relaxation
- Chatting with loved ones
- Writing in a journal
2. Turn on night mode on your devices
Most modern devices come with this feature:
- On iPhone/iPad: Night Shift
- On Android: Night Light or Blue Light Filter
- On Windows: Night Light
- On macOS: Night Shift
These settings automatically turn on in the evening (around 7-8 PM) to reduce blue light emitted from the screen. They make the screen warmer, with a yellow/orange tint – which is less likely to suppress melatonin and helps improve sleep quality.
Blue light reduction mode on devices helps improve sleep quality at night.
3. Use Blue Light Blocking Glasses
If your job requires you to use a computer in the evening, blue light blocking glasses are a great solution. They can:
- Block up to 90% of harmful blue light
- Reduce eye strain from long periods of screen time
- Be available in both fashionable styles and over-the-glasses options
According to a 2021 study, people who wore blue light blocking glasses before bed could improve their sleep quality by up to 60%. This is an effective way to reduce the impact of blue light on sleep, allowing you to sleep better without giving up evening work.
4. Apply the 20-20-20 Rule
When working with screens, follow this simple rule:
- Every 20 minutes of screen time
- Look at something 20 feet away (about 6 meters)
- For 20 seconds
This method not only reduces eye strain but also helps decrease the amount of blue light your eyes absorb over time.
Apply the 20-20-20 rule to reduce eye strain and blue light exposure while using screens.
5. Create a Dark and Quiet Sleep Environment
- Remove all electronic light sources from the bedroom (TV, digital clocks, LED lights): This is one of the simplest and most effective ways to reduce the impact of blue light on sleep.
- Use thick curtains to block outside light: This helps create a perfectly dark environment for sleep, limiting the entry of blue light from outside.
- If you need a nightlight, choose one that emits warm yellow light, not white or blue light: Warm yellow light has less impact on sleep and helps the body relax.
- Use a sleep mask if you can't completely block out light: This is a great solution to protect your sleep from blue light and other light sources.
6. Install Blue Light Reduction Apps
In addition to the built-in settings on your device, you can install dedicated apps such as:
- f.lux (for computers)
- Twilight (for Android)
- Iris (multi-platform)
These apps often offer more customization options for light intensity and filtering times compared to the built-in features.
Install dedicated apps like f.lux, Twilight, Iris for better light customization and filtering times.
Wrap it up
Blue light can disrupt your sleep, but with simple changes like turning off your phone earlier, enabling night mode, or wearing blue light blocking glasses, you’ll notice a significant difference. Try these tips tonight for better sleep!
Good sleep is the foundation of health and quality of life. To improve your sleep, don't forget to explore sleep support products from CHUS. Take care of your sleep and health today with CHUS!
Share how you improve your sleep and learn more about CHUS products to sleep better every night, especially when blue light affects your sleep.
