How the dominant blue light is slowly taking over our lives…

From Screen to Sleep: Discover the Impact of Blue Light and How to Sleep Better

In a world where we're often caught up in our digital screens, it's not unusual to lie in bed at night and endlessly scroll through social media. You probably recognize this?

You think it's harmless, just a few funny videos before bed, but before you know it, it's the middle of the night and you're still awake, staring at the screen. Ironically, the next morning you resolve to do things differently, but before you know it, you're already scrolling through your phone in the early morning light.

This seemingly innocent ritual has more profound consequences than we often realize. Let's delve into the world of blue light together and discover why it could be the culprit stealing our sleep.

What is blue light?

Blue light is a short-wavelength, high-energy form of light that comes from natural sources like the sun, but is also prominent in artificial lighting and digital screens. At a higher frequency, blue light can keep us awake and alert. Excessive exposure , especially in the evening, is associated with disruptions to the sleep-wake cycle and can negatively impact sleep quality.

'But I fall asleep with a series'

When light strikes our retina, light-sensitive ganglion cells are activated. These relatively unknown cells, discovered in 1990, contain the protein melanopsin, which is particularly sensitive to blue light. Our eyes therefore capture light signals and transmit them to the body. With this foundation in mind, we delve deeper into the body and focus on two key hormones: melatonin and cortisol. The discovery of cells that respond to specific types of light sheds new light on the complex relationship between our visual system and the balance of these hormones.

Melatonin, also known as the "sleep hormone" or "hormone of darkness," is released into the bloodstream specifically when blue light is absent. This occurs primarily in the evening, at night, and early morning when it is dark. Melatonin release induces drowsiness, helping us fall asleep quickly and contributing to good sleep quality. Melatonin also plays a role in cell repair during the night. However, our modern lifestyle with artificial light has led to lower melatonin levels because we spend less time in complete darkness, which affects natural melatonin release (PMID: 21164152).

On the other hand, we have cortisol, also known as the "stress hormone," which is produced in the presence of blue light. This hormone makes us awake and alert during the day, which is beneficial for our natural activity and energy levels (PMID: 24501435 ). Normally, cortisol levels should drop at sunset, allowing the body to relax and prepare for recovery. However, due to the ubiquity of artificial light, the body continues to produce cortisol, resulting in a constant state of stress. An additional disadvantage is that cortisol uses the same building blocks as other essential hormones, including testosterone, which can lead to a deficiency of these hormones.

Watching a series in the evening or exposure to other blue light sources, such as LED lights, can affect our sleep. This is because blue light reduces the production of melatonin, the sleep hormone. Normally, our bodies produce melatonin when it gets dark, but when we're exposed to blue light in the evening, this rhythm is disrupted and can disrupt our sleep (PMID: 21298068 ). And that's without even mentioning the stimuli your brain receives from a Netflix series, social media, or an angry email from your boss… (PMID: 26132913 ).

On the other hand, a phone doesn't emit enough blue light in the morning to wake us up properly. This is because the light intensity from a phone screen isn't enough to raise cortisol levels and give us the necessary alertness we need in the morning. Daylight, on the other hand, is much brighter and contains a broader spectrum of light, including the essential blue light. Exposing ourselves to natural daylight in the morning can help regulate our circadian rhythm, raise cortisol levels, and make us energetic and alert for the day. Therefore, utilizing daylight in the morning and limiting blue light exposure in the evening are both important strategies for maintaining healthy sleep patterns and optimal alertness during the day.

But how can we best regulate this?

An effective approach to regulating our light use, for healthy sleep and energetic mornings, can easily be integrated into our daily routine.

• Evening routine: In the evening, especially in summer, we recommend using blue light blocking glasses at least two hours before bedtime. Wear these glasses at least as soon as the sun sets. These glasses filter harmful blue light and help promote natural melatonin production, which improves sleep quality. Furthermore, the absence of blue light lowers cortisol levels, leading to a good night's sleep. Because everyone knows that sleeping under stress doesn't work. In winter, we want to put on our glasses as soon as the sun sets.

• Morning Routine: For a fresh start to the day, it's essential to get direct sunlight into your eyes, without sunglasses, contact lenses, or regular glasses, even on cloudy days. Aim for at least 15-20 minutes of daylight exposure within the first 70 minutes of waking. These simple steps not only help support our natural circadian rhythm but also promote healthy sleep and improved alertness throughout the day. This is also important in winter. This can sometimes be more difficult, as many people are already on their way to work before sunrise. In that case, make sure you get outside as soon as the sun is up.

In winter, for example, it's already dark at 4 p.m., and we don't sit in the dark, so we turn on the light. Also, no one puts their phone down after dinner. This is where blue light glasses come in as the ideal solution. These glasses filter out harmful blue light and thus help support the natural sleep rhythm, even in situations where we normally wouldn't be able to do without screens (PMID: 23910656 ).

This study emphasizes the importance of choosing the right glasses. In a market with countless commercial glasses, it's crucial to consciously choose effective glasses. A thorough report on the glasses is essential. Optimal blue light glasses should provide 99.9% filtering between 380-520nm to be effective. If this specification isn't met, the glasses can be considered ineffective. Therefore, it's crucial to invest in high-quality blue light glasses for optimal protection and a healthy sleep pattern.

Sleeping with a red light?

Many people don't always use their phones in the evenings anymore, but fortunately still enjoy reading a book. But did you know that lights also emit a lot of blue light, especially today's LED lights? This blue light can disrupt your sleep pattern. That's why using red light is a good solution. Red light has a longer wavelength and affects your melatonin production less, allowing you to relax and sleep better. By using plenty of red light in the evening, you create a calming environment that helps you fall asleep faster. The Alina Red Light Lamp is specially designed to provide you with the optimal red light for a better night's sleep. Try the Alina Red Light Lamp and experience the benefits of plenty of red light in your evening routine.

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