Sleepless in Blue Lights

blue light, electronic, screen time, melatonin, cell phone use in bedroom

Do you have a nighttime routine or ritual that involves electronics?  Me too! Almost all of our interactions involve a cell phone, TV or tablet.  We are now learning how these devices can affect the hormone melatonin. Melatonin is a natural hormone that your body releases that affects circadian rhythm and our sleepiness.  When this hormone is not released, we have a harder time falling asleep. All these devices release ‘blue light’ which adversely interacts with melatonin.

Research suggests that we should avoid blue light 2 to 3 hours before bedtime.  If you are like me, that is hard to do! Lucky for us there are several options to reflect blue light other than completing avoiding it.  

They make glasses that protect your eyes from the blue light.  If you don’t have prescription glasses or wear contacts, you can order them online anywhere from $20 to $100 dollars.  I would say that’s worth a good night’s sleep!  If you have prescription glasses make sure to talk to your doctor about getting lenses that will protect your eyes from blue light.  


Another option is to look at screen protectors that block the blue light from your various devices.  They make screen protectors for laptops, tablets, and phones that will protect you from blue light.

For those of you that really want to jump all-in on the ‘No Blue Light’ campaign, consider the light bulbs that you are using at home.  Both LED and fluorescent bulbs emit varying degrees of blue light. Research recommends using red lights, which have the least power to suppress your release of melatonin.  Consider what option would be best for you and improve your ability to fall asleep with ease! It’s virtually impossible to completely avoid blue light, but consider how you can limit its effect on your sleep.

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