Blog
April 19, 2022

Blue Light and Sleep

Blue Light and Sleep

In this day and age, many of us are familiar with the concept of blue light, and that exposure to blue light can negatively impact our sleep.

But how, exactly, does this happen? 

Today, many professions require us to be on our computers for a good part of the day, which results in extensive periods of blue light exposure. According to the National Sleep Foundation, blue light released from our phones and computers impact the release of melatonin, the sleep-inducing hormone created in the pineal gland. Typical melatonin production looks like this: Our melatonin levels rise in the evening after the sun has set, and continue to stay elevated as we are exposed to darkness during the night. Melatonin levels drop in the morning, as we are exposed to light from the sun. However, when we are exposed to blue light, we feel more alert during the evening and it can shift our body’s internal circadian clock to a later time. Exposure to blue light can also cause us to spend less time in the restorative phase of REM sleep, the period of time when we dream, which can result in feeling less rested even when we’ve received a sufficient amount of sleep. 

So what can we do in order to get our jobs done during the day and get a restful sleep at night? 

Start implementing a buffer zone in the evenings, which is a screen-free time a couple of hours before bed. Use this time to read (a book!), listen to music, or do anything else relaxing that does not involve screens. You may even be surprised by the new activities you enjoy that don’t involve scrolling through your phone. A couple of other useful strategies include wearing glasses that block blue light, dimming your screens during the evening hours, and exposing yourself to lots of light during the daytime hours in order to boost alertness. 

You Might Also Enjoy...
iStock 1459322601
Blog

Mindful Eating For Better Mental Health: Nourishing Body And Mind

Mindful eating is the practice of slowing down and paying full attention to the experience of eating. By savoring each bite, you can start to listen to your body’s cues when it’s full and hungry. Mindful eating can help to cultivate a more balanced and positive relationship with food, nourishing your body and mind. But is mindful eating difficult? And what does it actually mean? Let’s dive in. 

Read More
iStock 969253376
Blog

Coping with Grief and Loss: Healing After a Significant Loss

Sadly, grief is a part of the human experience. It’s something that all of us will have to face at some point in life. While grief is a normal and completely natural response, healing after loss can feel beyond impossible at times. There is no single right way to grieve.

Read More
iStock 1396463291
Blog

Unwind From the Chaos: A Beginner’s Guide to Mindfulness Meditation for Stress Relief

Research increasingly supports the effectiveness of mindfulness for stress reduction. Mindfulness focuses on self-management and empowering an individual to manage their own stress. So, how can mindfulness meditation help with stress, and what are the best ways to get started with your own practice? Let’s dive in.

Read More
iStock 1473709550
Blog

How Do I Establish Healthy Boundaries

We often talk about setting healthy boundaries in the workplace, in relationships, with technology, and with ourselves. But what is a healthy boundary, why should you have them for your mental health, and what’s the best way to establish healthy boundaries? Let’s dive in. 

Read More