Sleep is an essential part of our lives that ensures our well-being and physical health. However, with the advancements in technology, the quality and quantity of sleep have become a significant concern within modern society. The use of screens and gadgets before bedtime has been linked to sleep disruptions, which can lead to serious health problems in the long term. Studies have shown that the blue light emitted by screens interferes with the production of melatonin, a hormone that regulates sleep. Therefore, it is important to understand the impact of technology on sleep and learn how to minimize its negative effects.

What is Blue Light?

Blue light is a specific wavelength on the spectrum of visible light. Blue light is a high energy, short wavelength in the electromagnetic spectrum, all colours perceivable to the human eye fall somewhere on this wavelength with different lengths correlating to different perceived colours: violet, indigo, green, yellow, orange, red or blue. Blue light is the highest light frequency visible to the human eye. Its position at the top of the light spectrum is close to ultraviolet light – which is known to have damaging effects in high concentrations. Blue light is ubiquitous in our daily environment with the highest concentrations coming from our sun during the day. As blue light is a short but high-energy wavelength, it scatters quite easily when it meets air and water; this effect is what gives us the blue colour of our sky.
Blue light naturally boosts attention and focus, supports cognition, and reaction times and can help to lift the mood. The abundance of blue light during the day and its absence at night is a process that human bodies have adapted to, and the body responds to the absence of blue light by producing melatonin, the body’s natural sleep hormone. This daily cycle is known as the circadian rhythm.

What does the research say about Blue Light Exposure?

• 2hrs of blue light exposure in the evening is enough to suppress the release of melatonin and disrupt the circadian rhythm.
• Light exposures in the evening, at night and in the morning had a direct effect on the circadian phase of melatonin release.
• Avoiding blue light 2 hours before bed from all devices and screens or using blue light filtering glasses or applications to remove the blue light during this time showed a beneficial effect on melatonin release.

The Circadian Rhythm

The circadian rhythm is the body’s natural 24-hour cycle that regulates sleep, wakefulness, and various physiological processes. This rhythm is controlled by the body’s internal biological clock, which is located in the hypothalamus of the brain. The circadian rhythm is influenced by various external factors, such as daylight and temperature, and can be disrupted by changes in daily routines, such as shift work or jet lag.

Simply put, the circadian rhythm is like an internal clock that regulates our sleep and wake cycles. It helps us to stay awake and alert during the day and promotes restful sleep at night. The rhythm is influenced by natural factors such as sunlight and temperature, and it can also be affected by our daily routines, such as when we eat and exercise. When our circadian rhythm is disrupted, it can lead to sleep disturbances, fatigue, and other health problems. Therefore, it is important to maintain a consistent sleep routine and minimize disruptions to our internal clock. Blue light is a factor that is shown to interfere with the normal processes of this ‘internal clock’.

Tips to Reduce Your Bedtime Exposure to Blue Lights

One way to reduce the negative impact of technology on sleep is to limit screen time before bedtime. Experts recommend avoiding screens at least one-two hours before going to bed. Instead, it is advisable to engage in calming activities, such as reading a book or taking a bath. It is also recommended to turn off all electronic devices, including TVs, laptops, and smartphones, before going to bed. This will not only help in reducing the impact of blue light but also in minimizing any other potential sources of distraction.

Another way to improve sleep quality is to use special applications and software that filter out blue light. Such programs are designed to reduce the amount of blue light that screens emit, thereby minimizing the negative effects on sleep. Some of these programs include f.lux, Night Shift, and Twilight, among others. Additionally, many smartphones come with built-in features that allow users to adjust the screen colour temperature to reduce blue light emission.

Finally, it is important to create a sleep-friendly environment that promotes relaxation and comfort. This includes using comfortable pillows, blankets, and mattresses, as well as ensuring a cool and quiet room. Additionally, it is recommended to develop a consistent sleep routine that includes going to bed and waking up at the same time every day. By doing so, the body’s natural sleep-wake cycle is maintained, which helps in promoting better sleep quality.

In conclusion, technology has significantly impacted sleep quality, and it is important to understand its effects and take necessary measures to improve sleep. Limiting screen time before bedtime, using blue light filtering software, and creating a sleep-friendly environment are some of the ways to minimize the negative impact of technology on sleep. By adopting these habits, individuals can significantly improve their sleep quality and overall well-being.