The color of LEDs, especially blue tones, can influence our sleep by inhibiting the production of melatonin, an essential hormone that regulates our sleep-wake cycle.
The blue light emitted by screens and LEDs blocks the production of melatonin, a key hormone that helps you fall asleep. Our eyes interpret this type of light as a signal of daytime, indicating to the brain that it should stay alert. When you spend too much time in front of a screen in the evening, this light disrupts your body by delaying the moment when you naturally feel the urge to sleep. The result: your sleep cycle is shifted and your rest is disturbed. Reducing exposure to blue light before going to bed allows the brain to better prepare the body for a good night's sleep.
The color of a LED directly influences the way our body reacts to light. Blue LEDs, for example, are very stimulating: they block the production of melatonin, the hormone that regulates our sleep. In contrast, red or orange LEDs are gentler on our eyes and promote relaxation, helping our body to quietly prepare for sleep. Green or yellow colors have an intermediate impact. They are less aggressive than blue, but do not encourage rest as much as warm colors like red. Our brain perceives these different colors and adjusts the mechanisms of wakefulness and sleep accordingly.
Our internal clock naturally synchronizes with daylight. Certain types of LEDs, particularly intense blue lights, can disrupt this rhythm. These blue LEDs send a signal to our brain: "Hey, it's daytime!" even when it's past 10 PM. Over time, our body struggles to understand when it should prepare for sleep. In contrast, LEDs with warm colors, such as orange or red tones, are gentler on our system and send a relaxing signal to our brain that is conducive to sleep. As a result, their impact on our biological rhythm is less disruptive.
Cold light, rich in blue, stimulates alertness by blocking the production of melatonin in our brain. It's useful in the morning or for staying focused, but rather harmful in the evening because it makes your body think it's still daytime. In contrast, warm light, with its yellow-orange tones, is softer and naturally encourages the body to produce melatonin, facilitating relaxation and sleep onset. That's why a lamp with a warm hue helps improve sleep, especially before going to bed.
Using warm light (red or orange tones) before sleeping promotes relaxation, while cool lights (white or blue) increase alertness and disrupt sleep.
Some studies show that wearing blue light filtering glasses two hours before bedtime can significantly improve sleep quality.
The wavelength of blue light is shorter and more energizing, which explains its notable influence on our circadian rhythm and internal biological clock.
Sleeping with a dim red light could reduce nighttime interruptions, as this color has the least impact on melatonin production among artificial lights.
In the long term, prolonged and repeated exposure to cool LED lights before bedtime can lead to difficulties in falling asleep, chronic insomnia, and disrupt the balance of the internal clock, potentially harming overall physical and mental health.
To maintain good sleep quality, experts generally recommend avoiding any screen exposure (tablets, smartphones, computers) at least 1 to 2 hours before bedtime. This helps reduce the inhibitory effects of blue light on melatonin production.
Yes, there are specialized filtering glasses equipped with yellow or orange lenses that can effectively reduce blue light. Wearing these glasses in the evening, especially during activities in front of a screen, can help maintain good melatonin production and promote better sleep.
The problem is not necessarily the blue color itself, but rather its intensity, duration of exposure, and the time of day when one is exposed to it. Moderate exposure to blue light during the day is beneficial for alertness and vigilance, but it becomes problematic in the evening as it disrupts the biological clock.
It is recommended to use warm light or light with red and orange hues before bedtime. These colors emit less blue light, thus disturbing the secretion of melatonin, a hormone essential for regulating sleep, less.
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