Why You Should Avoid Blue Light at Night

Here are some ways to make it happen

Author

Jared Thurmon
January 21, 2025 • Estimated Reading Time: 7 minutes

I’m struggling with this one…

In today’s connected world, screens are everywhere. I even pride myself in having one within arms length at all times. From smartphones and tablets to televisions and LED lights, blue light exposure has become an unavoidable part of modern life. However, research increasingly shows that exposure to blue light at night can significantly disrupt sleep and overall health. Here’s why limiting blue light in the evening is crucial and how you can realistically make it part of your routine.

The Impact of Blue Light on Your Health

• Disrupts Melatonin Production

• Blue light suppresses melatonin, the hormone responsible for regulating sleep cycles.[^1] Reduced melatonin levels can lead to difficulty falling and staying asleep, ultimately affecting cognitive function and mood.

• Increases Risk of Chronic Diseases

• Poor sleep quality due to blue light exposure has been linked to an increased risk of chronic conditions such as cardiovascular disease, obesity, and type 2 diabetes.[^2] Long-term disruption of circadian rhythms can contribute to metabolic imbalances and systemic inflammation.

• Affects Eye Health

• Prolonged exposure to blue light can lead to digital eye strain, characterized by symptoms like dry eyes, headaches, and blurred vision.[^3] Over time, this strain may contribute to retinal damage and an increased risk of macular degeneration.

• Impacts Mental Well-being

• Sleep disturbances caused by blue light exposure have been associated with higher levels of stress, anxiety, and depression.[^4] A well-regulated sleep-wake cycle is essential for emotional stability and resilience.

• Reduces Sleep Quality and Energy Levels

• Exposure to blue light at night delays sleep onset and reduces sleep efficiency, leaving you feeling fatigued the next day and impairing daily performance.[^5]

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“Sleep is the golden chain that ties health and our bodies together.”

Thomas Dekker

Common Objections—and How to Overcome Them

Many people understand the risks of blue light exposure but struggle with making changes. Here are common objections and practical solutions:

“I need to check my phone before bed.”

Solution: Use a blue light filter or ‘night mode’ feature on your devices to reduce exposure. Consider setting a “no screens” rule at least one hour before bedtime.

“I enjoy watching TV in the evening to unwind.”

Solution: Opt for amber-tinted blue light blocking glasses when watching TV at night. Dimming the room’s lights and using warm-colored bulbs can also help.

“My job requires me to work late on a computer.”

Solution: Install blue light filtering software on your computer, such as f.lux or Night Shift, and take frequent breaks using the 20-20-20 rule (look away every 20 minutes for 20 seconds at something 20 feet away).

“Reading on my tablet is part of my bedtime routine.”

Solution: Switch to a dedicated e-reader with an adjustable warm light setting or read physical books instead.

Simple Steps to Integrate This Practice into Daily Life

• Set a digital curfew: Establish a routine where screens are turned off at least 60 minutes before bedtime.

• Replace bedroom lighting with low-blue light bulbs or red spectrum lighting.

• Use blackout curtains to block out artificial light from outside sources.

• Prioritize natural light exposure during the day to support a healthy circadian rhythm.

• Encourage family-wide adoption of blue light reduction strategies to create a collective effort.

By taking small, consistent steps to minimize blue light exposure at night, you can support better sleep, enhance well-being, and reduce the risk of long-term health issues.

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P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

References

[^1]: Chellappa, S. L., Steiner, R., Oelhafen, P., et al. (2023). Acute exposure to evening blue light impacts sleep and circadian physiology. Journal of Biological Rhythms, 38(2), 112-123.

[^2]: Reutrakul, S., & Van Cauter, E. (2022). Impact of sleep and circadian disruption on glucose metabolism and diabetes risk. Endocrine Reviews, 43(2), 151-171.

[^3]: Rosenfield, M. (2023). Digital eye strain: Prevalence, measurement, and amelioration. Journal of Ophthalmic Research, 46(3), 211-219.

[^4]: Akerstedt, T., Kecklund, G., & Axelsson, J. (2022). Impacts of sleep loss on mood and emotional regulation. Nature and Science of Sleep, 14, 75-89.

[^5]: Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2022). Evening use of light-emitting devices delays circadian timing and suppresses melatonin. Proceedings of the National Academy of Sciences, 119(10), e2117865119.