Is Blue Light Keeping You From A Better Night's Sleep?

It is not uncommon these days to spend hours a day looking at a computer screen, tablet, or phone; especially if you work at a desk job.  Even after work hours, we spend our time watching TV, surfing the net, and watching Netflix.  In total, the average person spends over 400 minutes a day (6 hours 45 minutes) in front of a screen [1]; while we may not see direct consequences of screen exposure they are certainly there.

Does blue light really affect your sleep? [3]

The problem with sitting in front of a screen for six hours a day means less physical activity, poor posture, fewer social interactions.  In addition, looking at bright screens before bedtime can disrupt the body’s natural sleep patterns, making it harder to fall and stay asleep.  In 2012, the American Medical Association's Council on Science and Public Health made this recommendation:

"Recognizes that exposure to excessive light at night, including extended use of various electronic media, can disrupt sleep or exacerbate sleep disorders, especially in children and adolescents. This effect can be minimized by using dim red lighting in the nighttime bedroom environment."

Decreasing the amount of screen time before bed
to ensure plenty of melanin production. [3]

All of us strive to life happy, healthy lives and try to make good choices.  Making the simple change to add programs like f.lux to your computer or phone decreases the amount of blue light you are exposed to can change your life for the better.  Most programs or apps are easy to install and effortless to use; while they may take a few days to get used to, after a while you don’t even notice the difference.

Looking for more ways to improve your sleep?  The Harvard Medical School gives the following advice for a healthier life [2]:

• Use dim red lights for night lights. Red light has the least power to shift circadian rhythm and suppress melatonin.
• Avoid looking at bright screens beginning two to three hours before bed.
• If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses.
• Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.

So get outside and enjoy the sunlight!

Exercise can helps you sleep better and
prevent depression. [3]

[1] Epstein, Zach. "Horrifying Chart Reveals How Much Time We Spend Staring At Screens Each Day". BGR. N. p., 2014. Web. 4 Apr. 2016.
[2] Publications, Harvard. "Blue Light Has A Dark Side - Harvard Health". Harvard Health. N. p., 2016. Web. 4 Apr. 2016.
[3] Anon, Digitaltrends.com. N. p., 2016. Web. 4 Apr. 2016.