Can't sleep at night? Blue light might be the reason
Posted: 2022-Nov-08 18.23.23 UTC+0800
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Blue light is emitted from televisions, smartphones, tablets, gaming systems, fluorescent light bulbs, LED (light-emitting diode) bulbs, and computer monitors. We can also get it from the sun. Sleep experts said that too much exposure to it can really affect your sleep.
"Exposure to all colors of light helps control your natural sleep-and-wake cycle or circadian rhythm. More so than any other color, blue light messes with your body's ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy," according to WebMD.
On the other hand, blue light can stimulate the parts of the brain that makes us feel alert. A study posted in Oxford Academic, showed that it could help boost alertness, productivity, and performance during the daytime.
Here are the following ways to manage blue light exposure and how to avoid it from affecting your sleep, according to Sleep Foundation and Everyday Health:
1. Limit exposure to screens at least one hour before bedtime – As much as possible, avoid using your cell phone or watching TV one hour before you sleep. You may try other activities such as reading a book, working on a puzzle or drawing, or anything that can help you to relax.
2. Find a good lamp – This is very important when you like to read in bed. You may use red or orange hue of lamps which can be associated with natural light, such as candles.
3. Use an app – This can help you limit your blue light exposure. Some smartphone apps remind you to avoid using your cellphone or laptop or watching TV for a specific period.
4. Use the dark mode settings on your devices – This option can dim the brightness on your screens. This simple step can help you to lessen your exposure to blue light.
5. Improve your sleeping environment – Make sure that your bedroom is free from light sources. You may use block-out curtains to make your room darker. Also, you can use an eye mask to have better sleep.
6. Seek professional help if you are experiencing sleep problems for a long period – While it is normal to experience sleep issues such as insomnia. Having a hard time falling asleep, feelings of fatigue or trouble concentrating and paying attention during the daytime can be already alarming. If these symptoms have been bothering you, it is recommended to reach out to your primary care doctor.
Always remember that it is always about balance. It is still important to have blue light exposure since it can boost our alertness, helps our memory, and elevates our mood. (KBAPI)