The most detrimental light to your sleep is blue light. This specific part of the visible light spectrum has short wavelengths that our eyes are very sensitive to. When you expose yourself to blue light in the evening, it signals to your brain that it is still daytime. This suppresses the production of melatonin, which is the hormone responsible for telling your body it is time to sleep.
Common sources of this disruptive blue light include smartphones, tablets, computer screens, and many types of LED lighting. Even if you do not feel wide awake, the light hitting your retinas can trick your internal biological clock, making it much harder to fall asleep and reducing the quality of your rest throughout the night.
To protect your circadian rhythm, try to limit screen use at least one hour before bed. You might also consider using blue light filters on your devices or switching to warmer, amber toned lighting in your home during the evening hours. Reducing exposure to these specific wavelengths helps your body produce melatonin naturally, leading to better sleep health.
