Exposure to blue light from screens can disrupt sleep because this light has an inhibitory effect on the production of melatonin, a hormone that regulates the sleep-wake cycle.
Our body has a kind of internal clock called the circadian rhythm. This clock regulates our wake and sleep cycles primarily based on natural light. This rhythm works somewhat like a clock, set to about 24 hours, and mainly responds to light variations to adjust its pace. The catch is that the blue light emitted by our screens (computer, smartphone, tablet) mimics daylight and disrupts this delicate balance. Our eyes perceive blue light as a morning signal, indicating to the brain that it is still time to be active. As a result, your body stays in alert mode, unintentionally delaying bedtime and throwing your entire biological clock out of sync.
Melatonin is the main hormone that tells you "Come on, it's time for bed!" Its level rises naturally when it gets dark, which helps us fall asleep. The problem is that the blue light from screens is very close to daylight and tricks our brain into thinking it's still time to be active. As a result, melatonin production suddenly slows down, you stay awake, and sleep takes a long time to arrive. In short, even if you're tired, this little hormone struggles to do its job when exposed to screens before bedtime.
Spending too much time in front of screens just before going to sleep can really take a toll on the quality of your sleep. Specifically, your brain perceives the intense blue light from screens as a signal similar to that of daytime (watch out, it's daytime!), which disrupts the production of melatonin, in other words, the hormone essential for falling asleep. The result: you struggle much more to fall into the arms of Morpheus (hello insomnia) and your sleep becomes less deep, with more nighttime awakenings. In the long term, accumulated fatigue awaits you daily, accompanied by a lack of concentration and even possible mood changes. Not ideal for being in shape (...and not super nice for those around you either!).
Our eyes have specific cells called melanopsin ganglion cells. These cells respond particularly to blue light, which is emitted by our smartphones, tablets, or computers. When they detect this light, they send a direct signal to the brain saying, "It's daytime!" As a result, our body stops or slows down the production of the sleep hormone, the famous melatonin. The body then thinks it's time to stay awake. Originally, this was quite a clever mechanism—it helped us regulate ourselves according to the sun. Today, however, it's working against us due to the omnipresence of screens, especially in the evening.
To limit the effects of blue light, avoid screens at least one hour before going to bed. Set your devices to night mode, which filters out some of the blue light. Otherwise, there are also dedicated applications and software to automatically adjust the hue and brightness according to the time of day. Lower the overall brightness of your screen a bit, especially in the evening. Another good practice is to use blue light blocking glasses if you spend a lot of time in front of the screen in the evening. Finally, don’t forget a simple little habit: regularly give yourself tiny breaks to rest your eyes.
Blue light filtering glasses, while certainly useful in the evening, also provide benefits during the day: they reduce eye strain and the risk of migraines due to intensive screen exposure.
The recommended minimum brightness of your screen before bedtime should be as low as possible, ideally below 30%, to limit the disruptive effect of blue light on your sleep.
Modern electronic devices often offer a "night mode," specially designed to reduce the amount of blue light emitted, thereby making it easier to fall asleep.
Exposing yourself to natural sunlight each morning for a few minutes helps strengthen your internal biological clock and reduces the impact of blue light exposure from screens in the evening.
Although their effectiveness is a topic of debate, many studies indicate that blue light filters or specific glasses can indeed reduce the negative impact of this light on sleep. However, it is also advisable to adopt healthier usage habits, such as avoiding screens right before bedtime.
Ideally, it is recommended to stop any screen exposure about 1 to 2 hours before going to sleep. This allows your brain to naturally produce melatonin (the sleep hormone), resulting in better quality rest.
Yes, children and adolescents are generally more sensitive to blue light because their less mature lens filters this light less effectively. Consequently, prolonged exposure to screens could have a more pronounced impact on their sleep and overall health.
Sure! Here’s the translation: "Yes, favor warm light with an orange or reddish tone, providing a minimal blue light spectrum. The night modes or night shift available on most digital devices automatically reduce the intensity of blue light at certain hours, thereby facilitating falling asleep."
All recent digital screens, including computer monitors, smartphones, tablets, and even some LED lighting, emit blue light. This light is particularly intense and close to the spectrum of natural daylight, thereby influencing our biological clock.
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