Busy bee schedules, poor work-life balance, upcoming deadlines, and more leave their toll on one’s sleep. As a result, most of us are ready to sacrifice sleep and work late into the night hours.
No wonder sleep is often brushed under the rug. On top of that, use of electronic gadgets such as phones and laptops in bed can leave some seriously negative effects on the quality of your sleep. However, blocking this blue light can significantly reduce your quality of sleep.
The present state of sleeplessness
It is easy to assume that a shortage of sleep only chips in a couple of yawns with possibly an unproductive day. However, that is not all. The effects of sleep deprivation extend further, increasing your risk of several diseases as diabetes type II, depression, and heart ailments.
Sleeplessness is also one of the strongest risk factors for obesity. Not only have the hours we dedicate to slumber have reduced but the quality of sleep has also gone down. One of the chief contributors to a declined sleep quality is blue light from the use of electronics at night.
These gadgets emit light of a blue wavelength that tricks the brain into thinking that it is not night time but the day. Extensive research, therefore, concludes that blue light disturbs the natural sleep-wake cycle that is critical for optimal functioning of the body.
How does blue light disturb your sleep?
Your sleeping and waking hours are well-regulated by a circadian rhythm or the 24-hour sleep-wake cycle. This cycle determines when you should sleep and when you should stay awake.
Sometimes, this cycle can be a bit longer than 24 hours and sometimes it can be shorter. Therefore, it resorts to the external environment to adjust itself. In other words, the biological clock adjusts itself as per the darkness and daylight.
This makes perfect sense from an evolutionary point of view. The brightness meant that it was daytime and the dark indicated that it was time to sleep. However, the blue light has disturbed this balance.
The blue wavelength from electronic gadget stimulates the eye sensors to send signals to the brain’s internal clock. Sunlight, on the other hand, is various wavelengths including the blue light.
Therefore, the sunlight from the sun in the daytime is significant. It helps to stay active and improve mood and performance. This blue light is useful for the day only. At night, it is a complete disaster.
Blue light at night tricks the brain into thinking that it is morning. As a result, you end up feeling alert and awake instead of sleepy at night.
Moving forward – how can you block the blue light
An effective and easy way to block blue light is to use blue-blocking glasses. These are amber-colored glasses. They block the blue light from stimulating the brain by blocking it. In addition to this, you can take some other steps as well.
You can turn off all the light in your house about 1-2 hours before bedtime. Use a sleep mask or turn off all the lights in your bedroom. Lastly, get an orange or red reading lamp that does not emit blue light. Candlelight also works in this regard.