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You are likely that you are interested in figuring out how blue light affects sleep and exactly how this happens. Well, in this post, you will learn how certain light spectrums alter sleeping habit and other human behaviors.
You see there is something called the Circadian Rhythm, this is something like an inbuilt clock in humans and animal that controls the timing of biological processes like sleep and other daily behaviors.
This process is controlled by an individual organism in a 24 hour day and night cycle. Even as it is, the time length still varies with different individuals. that is why the circadian rhythm continually synchronizes in order to reset and balance with natures time cycle of day and night.
Light is the main disruptor of our sleep cycle. this disruption could be as a result of extended activity under artificial lighting or travel which result in a change of time zone.
- Types of Natural Light
- What are the Sources of Artificial Light?
- How Blue Light Affect the Circadian Rhythm
- What Exactly is Blue Light Effect On Sleep?
- Devices that Emit Blue Lights
- The Way Out
Types of Natural Light
Natural Light Sunlight and Moonlight
Artificial Light Artificial light is composed of visible light as well as some ultraviolet (UV) and infrared (IR) radiations. We concentrating on artificial light because that is what concerns our topic.
What are the Sources of Artificial Light?
Incandescent bulbs, halogen lamps, metal halide, fluorescent tube, compact fluorescent light, and LEDs are all sources of artificial lights. The LED light has become the latest global technological innovation in the lighting industry. Their cost efficiency and quality of lumen produced make them stand out.
Despite the General reception LED light technology gets, it has also had it downside as well as critics. The technology behind LEDs gives it the ability to produce various lighting colors like Blue, Red, Green and white, etc.
How Blue Light Affect the Circadian Rhythm
The type and nature of light around us plays a vital role in the state and nature of our body’s functionality. You might at one time or the other want to sleep, and then imagine what light color would best create a calm body sensation and help you sleep better; as we all try anything possible that can give us the best night rest.
To further on the effect of light on the boy clock, a study in 2018 conducted and published by the Havard Medical School which compared the effect of green and blue light exposure of the same amount and time frame, confirmed that light of any type can suppress melatonin secretion (a hormone that controls sleep and wake up time in animals), but the blue light suppressed melatonin 2 times more than the green light.
So why have blue lights been victimized and what has made it become a problem to the body sleep cycle? it is simply the same reason why it is very helpful for staying active during the day.
The natural light (sun) and most artificial lighting carry a good amount of wavelength. It is the blue wavelength that the sun emits that boost attention, mood and enhances activity during the day.
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What Exactly is Blue Light Effect On Sleep?
Based on research, the blue light is technically not the problem, but it only becomes a problem when it is not required by your body (like at night).
As earlier discussed, blue wavelength (490–450 nm) keeps us awake and alert during the day, while at night the same exposure denies the body a perfect rest by sending the same “stay awake and active” signal that keeps you up and doing during the day. Offcourse rest is what your body needs at that time of the day.
For the past few decades, so many companies have incorporated technologies that emit various elements of blue light that are sensitive to the human eye.
Devices that Emit Blue Lights
- Smart Phones
- Flat screen Television
- LED lighting
- Ebook Readers
You might say “all these kills our sleep? we are doooooomed!” Well, not really, Various innovations have continued to come up on how the blue light spectrum that electronics emit can be reduced.
The Way Out
Since electronics have become part of our daily life, we won’t just throw them to the abyss. Solutions come in the form of either change in lifestyle or the use of a blue light filter on our devices. Other ways to go about it are:
Use Electronics on NIGHT MODE
If you are a user of desktop computers, an App called F.lux can resolve the blue light effect. If you are an iOS user, simply make use of the Night Shift feature.
Both of these features give the screen display of your device a red tint that removes the blue light spectrum from the display of your phone, thus making it easier on your eye in a dark environment.
I personally find it difficult to use this on my smartphone because of the distorted display, but it is a thing that I overcome in a short time once I make a few adjustments on the phone.
Use Green LED Bulbs
Instead of conventional fluorescent and blue lights, use green LED bulbs like this one here. It has an excellent dimming performance that you can use to regulate the bulb brightness to the desired level.
Use Blue Light Blockers
Experts have recommended that you avoid blue-enriched light at least four hours before bedtime. Since our body associates blue light with day time.
Use blue light and glare blocking glasses when using electronics at night. Some laboratory looking glasses can go for as low as $10 to $15 if that will work for you.
If style is important to you, a stylish multi-purpose glass like this will work just fine.
Keep the Room Softly Lit
This is my story. as a kid, I would not sleep without light, I will scream and cry and I wake up in a room covered in darkness. I relied on the night-light to illuminate my room (maybe to keep the monsters away). That was as a kid anyway
As a grown-up, I am no longer afraid of darkness, neither do monsters scare me. I can afford to get rid of my bright light and Consider one of the numerous night-light options available at Amazon.
Check out this review to help you find the best wall fixtures for your home.
Using these types of night-light not only afford you better sleep, but it is much easier on your eye.
Give your Eye a Break
Let us say you are like me that works in front of a computer screen throughout the day. In fact, during break, you jump to your mobile phone to check Facebook and Instagram
The length of time you spend in front of your screen may not look like a big deal, but your body eventually pays the price.
Staring (working) on a computer screen for long hours is more stressful on the eye compared to printed pages.
Statistics show that People who work in front of screens for an extended period of time may suffer from a condition called computer vision syndrome(CSV)
Blinking is essential to the overall health and well-being of your eyes. It is unfortunate that many of us anywhere in activities on our computer screens that make us blink less often.
This behavior in some cases may result in eye dryness irritation and even distorted vision. As one writer said, “blinking often is something you need to remind yourself to do. This single activity refreshes and moistens the eye.
Avoid Dry Eyes
Apart from being uncomfortable and also annoying, dry eyes can also permanently harm your vision. There are other over the counter artificial tears.