Have you ever felt the blue skies being intense and when sleeping tablets in an open place, seem to wake you up in the morning? This is because of the high-intensity blue light in the light spectrum coming from the sun. An interesting thing is that among the entire visible spectrum of light, the light with blue wavelength has the maximum effects on the sleep-wake internal body cycle. Not just natural blue light, but artificial one also boosts mental sharpness and alertness and can hinder normal sleep patterns.
What exactly is blue light?
Blue light is a part of the electromagnetic spectrum that falls in the visible light range. The visible light in the electromagnetic spectrum is the colors of the rainbow, from red to purple. Blue light is of short wavelength and it affects the 24-hour internal rhythms of the body, called circadian rhythms, that dictate many functions. One of these circadian rhythms is the sleep-wake cycle and it is very sensitive to the effects of blue light. The effects of blue light are very clear on the body’s alertness and melatonin levels.
How does blue light affect sleep?
The eyes are good at blocking some lights, but they aren’t trained to block blue light, so almost the entire blue light passes through the front part of the eyes and towards the back of the retina and then the brain translates the light into images. The natural sleep-wake cycle or circadian rhythm is controlled by exposure to all colours of light. Blue light has the most effects and it blocks melatonin, a natural hormone produced by the body that makes a person sleepy.
What are the common sources of blue light?
We spend a lot of time during our daily routine staring at the blue light and this can be an inviting sign for insomnia and other sleep problems, for which, most people result to getting sleeping pills online. The screens that we often stare at seem to produce white light, but actually, they can emit light falling in the wavelength blue light, which is 400 to 490 nanometers.
The sources that produce indoor blue light are:
- Fluorescent light bulbs
- Computer monitors
- LED (light-emitting diode) bulbs
- Gaming systems
How to control blue light exposure for better sleep?
You need exposure to blue light during the day to feel energized and alert, but shut things down when the time is close to bedtime. The best advice is to leave the smartphones and laptops out of the bedroom and feel relaxed and least exposed to blue light during the last hour before finally retiring. Here are the ways that can help you manage blue light exposure more efficiently:
- Get the much-needed share of blue light during the daytime: It is good to start your day with sunlight or at least some bright light to make the start of the day cheerful and promote alertness and wakefulness. You can easily benefit from the effects of blue light during the day even if you work on your computer or read a book by the window when the sun is shining outside. If clouds are covering the Sun, then still getting some outdoor light is a more beneficial source of blue light as compared to a television screen.
- Turn off the screens at least an hour before bedtime: You should establish a technology curfew for the evening to stash all electronic devices at least an hour before you turn off all lights for bedtime. That hour should be given to some relaxing activity before bedtime, such as reading a book, taking a shower, working on a puzzle or stretching out, and spending some quality family time.
- Change your phone’s settings: If your smartphone is unavoidable at night time, then check the settings on your phone and alter them to “dark mode” or “night mode” or dim the brightness of your screen. This change will expose you less to blue light and reduce the effects of blue light on sleep that you may experience.
- Wear protective glasses: You can wear computer glasses or blue-light-blocking glasses that are amber or brown-tinted and lets the electronic devices put a lesser strain on the eyes.
- Install apps that filter blue light: There are many apps available on Android and iOS that filter blue light on tablets, smartphones and computers. They let you see the display clearly while filtering a lot of blue light from getting emitted off the screen.
- Have red light as a night lamp: Red is the colour range of the visible light spectrum that affects the circadian rhythm with the least effects.
- Change the light bulbs: LED lights are proven to emit more blue light as compared to fluorescent bulbs.
- Remind yourself: Set an alarm or reminder for yourself that you need to stop using smart devices 1 hour before bedtime.
- Get professional help for sleep problems: If you are not able to sleep easily or wake up frequently during the night, then it may be because of a medically treated sleep problem. Many people are suffering from insomnia, and they purchase Zopiclone or buy other sleeping pills online to get relief and enjoy peaceful nights and refreshed and energized days.
Blue light exposure is associated with sleep problems and disrupted sleep patterns. Taking the right measures on time can prevent the development of some serious sleep problems, such as insomnia. But if you suffer from a sleep problem frequently, then getting medical care should be your next step. You can visit the online pharmacy of Super Meds to get a wide range of sleeping tablets online and other medicines for mental and physical well-being.