As a software developer, I use a computer all day for work and then for my own stuff, online shopping, etc. after work. Devices like tvs, phones, tablets and computers give off a blue light. Blue light is the blue wavelength component of the light spectrum. The light spectrum is also made up of red, orange, yellow, green, indigo and violet wavelengths. The blue component is good for keeping you awake during the day, but isn't very helpful at night when you want to sleep. It keeps the brain stimulated and slows down or prevents the production of melatonin. Melatonin is part of the bodies circadian rhythm (sleep cycle) and is produced by the brain at night when it is time to go to sleep.
Without the natural production of melatonin, it's difficult to sleep. Without sleep the body starts slowly falling apart. You go through the day tired, get sick easier and don't accomplish as much as if you were rested. Increased blue light has also been linked to an increase in blood sugar.
To prevent loss of sleep due to blue light there are a few things to try like:
- Avoid all screens 2 - 3 hours before bedtime, read a book instead
- Use blue light blocker glasses.
- Turn on the night light setting on your device. If you have a Windows PC, search for Night light and the settings dialog will come up with options of when to turn it on/off and the strength to set it at. Android phones have an Eye Comfort Shield setting.
- If your device doesn't have a built in blue light filtering app, try installing an app like the f.lux app
- Use dim red lights as night lights.
- Get sunlight in the morning as that will help you sleep better at night.
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