Blue Light From Phone and Sleep: What You Need to Know

Do you scroll through social media, reply to texts, and maybe watch a video or two before going to bed? You’re not alone. Most of us do it.

But here’s the problem: That small screen might be silently wrecking your sleep. It’s not just about how much time you spend on your phone, it’s also about the kind of light you expose yourself to.

Blue light is a major part of white light, and it can cause serious sleep issues over time if you're not careful.

In this post, you’ll learn why blue light from phones matter, the simple science on how it affects your sleep, what you can do to minimize its impacts on your health, and much more.

Let’s start talking.

Where Does Blue Light Come From

The only natural source of blue light is sunlight. Artificial sources include, but may not be limited to, fluorescent lights, LED screens, mobile phones, and even car headlights.

Blue light from the sun is actually helpful in regulating your mood and keeping you alert during daytime. But when you get it from artificial sources, that’s another story.

Mobile phone screens are probably the most common source when you take into account the amount of time an average person spends on them.

How Does Blue Light Affect Your Sleep

Young man in bed couch at home falling asleep

Daytime use of your phone and other digital devices like laptops is unlikely to cause sleep problems. It’s the evening or night use that disrupts your sleep pattern.

Here’s how: Natural blue light tells your body it’s daytime so that you can stay alert and perform day-to-day activities.

However, exposing yourself to this light after sunset means you’re allowing your brain to think it’s still daytime.

Our body starts producing melatonin, the sleep hormone, as soon as it’s time to wind up. By using your phone at night without blue light protection, you’re disrupting your natural sleep-wake cycle.

The result? You don’t feel like going to sleep. Even if you do sleep on time, you don’t feel rested the next day.

All this is backed up by science. Studies show that evening or night screen time can lead to delayed sleep onset, shortened total sleep time, and reduced sleep quality.

When Does Blue Light Exposure Become a Problem

As mentioned above, blue light isn’t bad in itself; it’s the time and quantity of blue light exposure that makes it good or bad.

Plus, the closer the mobile phone’s screen to your face, the higher will be the intensity of blue light that hits your eyes.

When does it become a problem? When you spend time on your phone before bed and don’t take the necessary precautions.

Symptoms of Blue Light’s Negative Impacts

Sleepless and desperate young caucasian man awake at night not able to sleep,

You might not even realize that blue light is messing with your sleep unless you know what symptoms to look out for.

If you're experiencing one or more of these symptoms, cutting late-night blue light might help:

You take a long time to fall asleep
You wake up tired even after 8 - 9 hours of sleep
You feel foggy during the day

Consider taking some precautions to avoid longer-term side effects and health issues.

Reducing Blue Light Exposure at Night

The good news is that you can protect yourself from the dangers of this high-intensity light by making some small adjustments to your lifestyle.

Wear Blue Light Blocking Glasses

Blue light glasses are designed for one purpose. They have a filter that prevents some, most, or all of the blue light from entering your eyes.

Orange, amber, or red tints work well at nighttime because they block most or almost all of this high-intensity light.

For instance, the Wayfarer blue light glasses block blue and green lights from your phone (Or any other source), promoting melatonin production and regulating your circadian rhythm.

Night-time Wayfarer Blue Light Blocking Glasses - Black on a plain white background (Sleepzm's website)

Use Blue Light Filters

Many devices come with in-built blue light filters or a night mode. Make sure to enable it after sunset.

These filters may not block all the blue light emitted by digital displays, but they do make screens look more subtle and less intense.

Remember, reducing your blue light exposure at night is non-negotiable when you’re trying to improve your sleep. But that alone may not make a huge difference, especially in the long-run.

You need to give your eyes proper rest, use eyedrops when they feel dry, and practice good eye hygiene for maximum benefit.

Questions You Might Have

Let’s talk about some common questions related to blue light from the phone and sleep.

Does Removing Blue Light From Phone Make It Safe to Sleep Beside?

Removing blue light from the phone may help reduce the disruptive impacts of this light. However, the bright screen can still make it hard to sleep. It's better to avoid using your phone in bed for a deep sleep.

Does My Phone Emit Blue Light in Night Mode?

Night mode makes your phone screen warmer. However, although it may lower the intensity, it might not block enough blue light wavelengths. Consider using additional protection, such as a pair of blue light glasses.

Does Blue Screen Affect Your Sleep?

Yes, the use of screens that emit blue light suppresses melatonin production, which in turn, can delay your sleep onset and reduce sleep quality. Wearing protective lenses while using a phone at night can help.

How to Remove Blue Light From a Phone At Night?

Start by turning on your phone’s night mode or blue light filter. This can be an in-built feature or an external application. Plus, wear blue light blocking lenses for maximum protection.

Conclusion

Your mobile phone's screen emits high-intensity blue light. This blue light makes your brain assume it's daytime, so it doesn't produce melatonin, the hormone that helps with sleep.

The good thing is that you can use your phone and still get a deep and restful sleep. Turn your phone's night mode or blue light filter on and consider wearing eyeglasses that can offer maximum protection from blue light.