When we talk about light affecting our sleep, the main culprit is blue light. This part of the light spectrum has a short wavelength and high energy. It is very effective at telling our brains that it is daytime. While blue light is helpful during the morning to keep us alert, getting too much of it at night can cause serious problems for our internal biological clocks.
Most modern devices like smartphones, tablets, and LED screens emit high amounts of this blue light. When you use these gadgets late at night, the blue light suppresses the production of melatonin. Melatonin is the hormone our bodies need to signal that it is time to sleep. Without enough melatonin, you might find it hard to fall asleep or notice that your sleep quality is much lower.
To protect your circadian rhythm, it is a good idea to reduce exposure to blue light at least an hour before bed. You can try using warm toned lamps, wearing blue light blocking glasses, or using night mode settings on your electronic devices. These simple steps help your body stay in sync with the natural day and night cycle.
