The Impact of Blue Light on Sleep Quality

Impact of Blue Light on Sleep Quality

Have you ever questioned why, after a long day of staring at your phone or laptop screen, it’s so difficult to fall asleep? Blue light is the cause of everything.

Blue light is a form of visible light with a short wavelength and high energy. Sunlight contains it, but artificial light sources like LED screens, fluorescent lights, and energy-saving light bulbs also emit it. Your brain receives a daylight signal when blue light enters your eyes. Melatonin production, a hormone that aids in controlling your sleep-wake cycle, may be suppressed. As a result, it may be challenging to get to sleep and stay asleep. To reduce the impact of blue light, consider using computer glasses۔

Exposure to blue light can also disturb sleep structure, resulting in less restful sleep. The most restorative and deepest sleep period, REM, is particularly susceptible to interruption by blue light. In this article, we’ll cover how blue light affects sleep and how you can reduce blue light exposure.

How does blue light affect sleep?

Melatonin, a hormone that promotes sleep and keeps you sleeping, is suppressed by blue light, which interferes with your ability to sleep. Your sleep cycle may also be affected, resulting in less peaceful sleep. This is why when you use a mobile/laptop for a long time, you find it hard to sleep peacefully.

The impact of blue light on sleep quality

There are many impacts of blue light on sleep quality that we’ll cover below:


A sleep problem called insomnia. symptoms of insomnia are trouble falling and/or staying asleep. Insomniacs may also wake up too early and struggle to fall back asleep.

Short sleep duration

For adults, receiving less than 7 hours of sleep each night is called a short sleep duration. Obesity, heart disease, diabetes, and depression are all important health issues linked to short sleep duration.

Daytime fatigue

Daytime fatigue is a sensation of sleepiness and lack of energy during the day. It can happen due to various circumstances, including lack of sleep and stress, which is because of exposure to blue light.

Poor sleep quality

Exposure to blue light can alter the architecture of sleep, resulting in less restful sleep. Even if we receive enough sleep overall, this can make us feel tired during the day.

Other than the issues mentioned above, there are other problems, too, such as breathing interruptions that occur frequently as you sleep with obstructive sleep apnea. The neurological condition known as restless legs syndrome is characterized by an uneasy need to move the legs. If you have either of these diseases, it may be challenging to fall asleep, stay asleep, and obtain a decent night’s sleep.

How to reduce blue light exposure

So, now you know how badly blue light exposure can harm your sleep cycle and, eventually, overall health. Now, we are going to give you some tips on how you can reduce blue light exposure.

  • You need to avoid electronic devices in the hour before bed
  • Using blue light filter glasses or apps will also help you to reduce the blue light exposure in your daily life
  • Reducing the brightness of your screens is something that will improve your sleep cycle.
  • Taking breaks from screens every 20 minutes
  • Getting enough sunlight during the day will also reduce your blue light exposure.


The quality of sleep suffers when people are under the blue light. It suppresses melatonin, a hormone that aids in controlling the sleep-wake cycle. As a result, it may be challenging to get to sleep and stay asleep. Exposure to blue light can also disturb sleep structure, resulting in less restful sleep.

Blue light exposure can have harmful effects, and children are especially susceptible. They spend more time using electronic gadgets and have less developed eyes, contributing to this. Blue light exposure can significantly affect how well kids sleep, resulting in attention deficit disorder, hyperactivity, and irritability. We have also shared some tips on reducing exposure to blue light in your daily routine life. This will be helpful for you.

How much sunlight should I get daily to improve my sleep quality?

According to the National Sleep Foundation, adults should expose themselves to sunshine for between 15 and 30 minutes each day. Your circadian cycle may be more regulated, and your sleep may be of higher quality.

What if I have a sleep disorder? Will reducing my exposure to blue light help?

Reducing blue light exposure before bed may help improve sleep quality in people with sleep disorders. However, talking to your doctor about the best treatment plan for your specific sleep disorder is important.

What Colour light is best for sleep?

Red light is the best color for sleeping. It is less agitating to sleep than other colors of light, such as blue light, due to its long wavelength and low energy. Red light is also responsible for the production of the hormone that regulates the sleep-wake cycle, melatonin.

How can I read at night without blue light?

If you love to read at night, we recommend using blue light-blocking glasses. It will reduce your exposure to blue light and will not disturb your addiction to blue light.

Does TV emit blue light?

Yes. Nowadays, it is common to use LED panels, which emit a lot of blue light that may be bad for your eyes. As a result, excessive TV viewing, especially late at night, might reduce the melatonin levels that prepare us for sleep.

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