Prevent blue light from disrupting your sleep

5 Ways you can use electronic devices without sacrificing any sleep

It's been proven that electronic devices and other gadgets emit blue light, a light with short wavelengths that disrupts melatonin production and can alter sleep patterns. However, there are ways to combine gadget use and good quality sleep achieved through healthy sleep patterns.

1. 1. Choose "evening" modes and lower brightness levels

A dimmer light coming from your device won’t drastically disrupt your body’s melatonin production.

Blue light, which is the one electronic devices typically emit, is actually shortwave light. Some devices' "evening" modes include light with longer wavelengths, so as to prevent a high melatonin disruption. Turning down your device's brightness will result in less light hitting the back of your eye, which means a lower impact on your sleep habits.

2. 2. No devices two hours before your bedtime

Two hours before falling asleep, prevent melatonin suppression caused by blue light and try instead an activity that doesn’t include any devices.

Your body's melatonin production is affected by the blue light generated by your devices, as it "confuses" the body into thinking it's daytime when it's actually time to go to bed. However, this doesn't mean you can't use your devices when it's dark: exposure to blue light won't cause melatonin suppression unless you use the gadgets less than two hours before your usual bedtime.

3. 3. Limit the amount of blue light that reaches your retinas

A small gadget usually emits less blue light than a large one, which is why its impact on melatonin disruption will be weaker.

The problem with blue light depends on the amount of it that your retina takes in. This means that, even if you use a gadget before falling asleep, you can prevent an effective melatonin suppression by limiting your retina's exposure. One way to do it is with small-screen devices, which emit less light due to their sizes. You should also keep the gadget away from your face so that the eye won't take as much light in.

4. 4. Alter your device's lights with software and filters

You can block your devices from emitting blue light and disrupting your sleep patterns with several apps.

Most smartphones allow their users to control their displays with different apps. Night Filter, an app for Android users, adjusts your display color according to the time of the day, in order to enjoy red/orange (long) wavelengths in the evening. Apple users can't change their gadget's screen colors and intensity, but still can alter their device's lights with a physical filter, for example, the Zzz iPhone Blue-Blocking Filter.

5. 5. Block the blue light with amber-lensed goggles

Amber-lensed goggles help to protect your retinas from blue light, achieving healthy melatonin production.

If you can manage to live a world lightly tinted with orange every evening, amber-lensed goggles can be the perfect solution for you. They help to block short-waved lights from reaching your retina, as long as they specifically remove transmission of light below 530 nm.

Victoria Thais

A trip to India was all it took for Victoria to realise that meditation is not a fancy word for sitting around in silence. It truly changed Victoria’s life to a less stressful and more mindful one. Now a freelance consultant and journalist, Victoria joined KOKO to share her knowledge on those little things that are life so much better, and cosier.+ info

Related Articles

More News

More News