Are you not getting the amount and quality of sleep you need? If you do, you’ve most probably already researched how to get better sleep. It may be one of the reasons why you landed here in our article.
If that’s the case, you already know the most common sleep tips—get a good bedsheet, dim the lights, etc. But wait, what is this tip that says limit your screen time because excessive use of gadgets can sabotage your sleep?
How can that happen? Well, it has something to do with what they call blue light. If you want to shed light on the connection of gadgets and blue light to sleep, keep on reading!
Effects of Blue Light on Sleep
Blue light is the type of light that gadgets, like smartphones, laptops, and tablets, emit. This type of light contains short wavelengths that stimulate our eyes’ sensors. Once stimulated, the sensors will send signals to the brain, making it think it’s daytime.
Blue light boosts your mood, increases your reaction times, and enhances your concentration and keeps you focused, so exposure to this light. However, these benefits are counterproductive at night-time as it can keep you up all night and leave you sleepless and exhausted the next morning.
Additionally, blue light has been proven to suppress the production of melatonin in the body. While almost all types of lights affect melatonin secretion, it’s the blue-lights that affects it the most.
Melatonin is the hormone responsible for making us feel sleepy and regulating our body clock. Without enough melatonin levels, it will be more difficult for us to fall asleep at night because there’s a disruption in our circadian rhythm.
To put it simply, exposure to blue light brought about by the use of gadgets at night can sabotage your sleep.
How to Minimize Exposure to Blue Light for Better Sleep
Now that you know the adverse effects of blue light on your sleep, it’s about time that we take some steps in minimizing our exposure to blue light. No, we don’t mean that you should avoid using your gadgets completely—just reduce it. Here are some tips on how to do that:
· Change your light bulbs in the bedroom.
One thing you should know is that it’s that gadgets are not the only sources of light. Some light bulbs emit this light too.
To address this problem, avoid those with a brightness labeled as daylight or cool white when buying light bulbs. Instead, go for bulbs that have a warm white tone. Another option is to use dim red lights as it’s the least powerful type of light that suppresses melatonin.
· Minimize screen time a few hours before bedtime.
Set a screen time schedule and avoid using your gadgets at least one hour before bedtime. Try banning all types of devices in your bedroom so you can sleep soundly and easily.
· Download apps that minimize blue light.
If it’s difficult for you to minimize your screen time, especially at night, the next best thing that you can do is download an app designed to reduce blue light on your phones.
These apps are designed to do one of these two things—filter light or automatically dims your screen’s light at night time.
· Use protective eyewear.
You can invest in glasses that can block blue lights. Another option you have is to add a blue-light-blocking feature on your lens. When choosing these glasses, you must take a closer look at the percentage of blue light that the glasses can protect you from.
· Switch on the night shift setting on your phone.
iPhones have a Night Shift setting, which allows you to fine-tune the color temperature of your phone’s display so it won’t be too bright and distracting for you.
We need good sleep to function properly. However, we can’t discount the fact that using gadgets have also become a significant part of our daily life. The key here is to find the right balance. You can’t just remove screen time to your valuable routine, but it’s a must that you use your gadgets only in moderation. When you follow the tips we’ve shared with you, you’ll surely enjoy a night of deep and restful sleep.