Published By: Orna Ghosh

The Impact of Blue Light on Sleep and Health

Sleepy or Screen Time: How Blue Light is Messing with Your Zzz's and Health?

This article is for night owls and screen addicts! If you are scrolling through your Instagram feed or binge-watching the latest Netflix series late into the night, hold on to your smartphones because we're about to shed some light on the dark side of our favourite screens. 

I'm here to tell you how blue light can be a sneaky culprit, messing with your sleep and health. So, if you want to keep those Zzz's intact and your well-being in check, read on.

Firstly, what's that blue light? Or where does it come from? Blue light is a high-energy, short-wavelength light emitted by our screens, including smartphones, tablets, computers, and even those fancy LED lights. While it's not all evil, excessive exposure, especially at night, causes havoc on our bodies.

Let's talk about the sleep thief- blue light. You know that drowsy feeling you get when you stay up late scrolling through Instagram? Blame it on blue light. When your eyes get exposed to blue light, it inhibits the production of melatonin- the hormone responsible for inducing sleep. It can lead to confusion in your body's internal clock, making it more difficult to fall asleep as it believes it is still daytime.

Teenagers, in particular, need a solid 8-10 hours of sleep each night to support growth and cognitive development. But guess what? Late-night screen time can cut that precious shut-eye short, leaving you tired and groggy in the morning.

Now, here's the tricky part. Poor sleep can lead to problems like reduced concentration, poor school performance, and mood swings. You got it- we reach for our screens for a quick energy boost. And the cycle continues.

The Impact on Health

Blue light can hurt your health beyond just disrupting your sleep. Extended exposure to blue light can cause digital eye strain, resulting in symptoms such as headaches, dry eyes, and blurred vision. Furthermore, excessive exposure to blue light has been associated by some researchers with a higher risk of developing chronic conditions like obesity, diabetes, and heart disease.

Now, I'm not saying you should ditch your screens altogether (I mean, who could survive without memes and cat videos?). Instead, let's talk about some practical steps you can take to protect your sleep and health:

  1. Set Screen Curfews:You must limit screen time to at least an hour before bedtime. Let your body know it's time to wind down.
  2. Use Night Mode:Most devices offer a night mode feature that reduces blue light emission. So, turning it on in the evening helps mitigate the impact.
  3. Get Some Blue Light Blocking Glasses:These stylish specs can help filter out the harmful blue light, keeping your eyes and sleep patterns in check.
  4. Create a Sleep-Friendly Environment:Make your bedroom a sanctuary for sleep by keeping it dark and cool. Consider investing in blackout curtains to keep unwanted light out.
  5. Practice Mindfulness:Engage in activities that don't involve screens before bedtime. Read a book, do light stretching, or meditate to help your body relax.

It's essential to be mindful of their impact on our sleep and health in a world where screens have become an integral part of our lives. 

So, the next time you get tempted to stay up late scrolling through your favourite memes, remember that a good night's sleep and your overall well-being are at stake. Sweet dreams, tech-savvy teens!