If you’re struggling to fall asleep, experiencing morning fatigue, feeling ‘wired’ or
simply sleeping lightly and not sure why - blue light could be the reason.
As noted in Scientific Reports, blue light, a spectrum of light between 380-500nm,
suppresses melatonin release (the hormone to make you sleepy),
enhances cortisol (the hormone to make you feel alert)
and misaligns our circadian rhythm: resulting in the below.
First, delaying melatonin makes it harder to fall asleep in the evening. Usually, this triggers you to go to bed and feel tired -
delaying this hormone also delays this feeling.
Second, as melatonin is produced later in the evening, it means when you wake up in the morning, you’re still tired.
This contributes to fatigue, brain fog, irritability and reliance on caffeine.
Third, it delays morning cortisol - which leaves you more alert later in the day, including the evening.
And if you think only a small amount of blue light can’t hurt - think again
. Researchers found only 5 minutes of blue light exposure in the middle of the night
can produce a 2.3 hour shift in your circadian rhythm -
contributing to the above consequences.
If you’re wondering why this happens, it’s traced to our biology:
in caveman days, light indicates time to wake and sleep.
However, since the advent of artificial light, we no longer can use this as a guide:
omnipresent light pollution tells the brain to always be awake.
This helps explain why you may feel constantly ‘wired’,
feel stressed and have high levels of anxiety.
So whats the solution?
Swap out your LED light globes for warm / red ‘night lights’
Tell your family / housemates to use these lights at night too
Avoid watching TV in the 60-120 minutes before bed
Set an alarm for your phone as to when you’ll put it away for the evening,
at least 60 minutes hours before your bedtime.Opt for a old school book over an e-reader
Keep out of the fridge. Midnight snackers, I’m looking at you!
If you wake up during the evening, use only the warm / red lights.
