Blue Light to Wake Up: How Does It Work?

Many people struggle to get out of bed, hitting that snooze button one too many times. While coffee might seem like the go-to fix, there’s another way to boost morning alertness that doesn’t involve caffeine: Blue light!

However, blue light has a complicated relationship with our bodies. It can make you feel energized at the right time (Morning and afternoons) and restless at the wrong time (Before bed). 

In this post, we’ll break down how blue light affects your brain, whether it can boost wakefulness in the morning, and what role it plays in balancing energy and sleep. 

Let’s get going. 

What Is Blue Light and Why Does It Matter?

Blue light is a type of high-energy, low-wavelength light; the primary natural source of blue light is the sun, but it also comes from digital screens, fluorescent lights, and other artificial sources. 

The light makes up a low-wavelength portion of the white light spectrum. What makes it unique is its effects on the human brain. 

Unlike warmer tones, blue light interacts directly with specialized cells in your eyes that influence your body’s circadian rhythm (Your internal clock that regulates sleep-wake cycles). 

And that’s why exposure to blue light feels different compared to the soft glow of candlelight or yellow lamps. 

How Blue Light Affects the Brain and Body

When blue light enters the eye, it triggers photoreceptors (The cells that send signals to the brain’s command center for your sleep-wake cycle). 

The result? A decrease in melatonin production (the hormone that makes you sleepy) and an increase in alertness. 

And that’s why sunlight might feel invigorating in the morning. It tells your brain to wake up. 

Can Blue Light Help You Wake Up in the Morning?

Yes, in fact, exposing your eyes to blue light in the morning is a powerful way to kickstart your day. 

Natural white light exposure early in the day helps reinforce your circadian rhythm, making you feel more energized. 

If you struggle with grogginess, try opening the curtains first thing in the morning or using a light therapy lamp that mimics natural sunlight. 

Studies show that blue light in the morning can reduce sleep inertia, the foggy state you feel after waking up. It can improve mood and boost performance. 

The Role of Blue Light Therapy Lamps

Therapy lamps are specifically designed to mimic the wavelength of natural sunlight, so you can use them in the morning to combat:

• Fatigue 
• Seasonal affective disorder
• Irregular sleep schedules 

The light from the lamps stimulates the brain pathways similar to how morning sunlight does. This signals your body to wake up. 

Blue light therapy lamps can be a game-changer for people living in darker climates or who work late in the night.

However, overexposure, especially at the wrong time can backfire. You don’t want to stay alert and awake at bedtime. 

Side Effects of Blue Light After Sunset

While blue light exposure is beneficial in the morning, it can cause health issues if you expose yourself to it at night. 

Delayed Sleep Onset: Blue light from screens suppresses melatonin, the hormone that’s responsible for sleep regulation. This makes it hard to fall asleep.

Poor sleep quality: Even if you manage to fall asleep on time, the suppression of melatonin can reduce sleep quality.

Circadian rhythm disruption: Late-night exposure to this high-intensity blue light in the form of TV, mobile, and laptop screens can confuse your body clock. The result? Morning groginess and daytime fatigue.

Using Blue Light Glasses to Improve Sleep (and Morning Wakefulness)

This is where blue light-blocking glasses can help. These eyeglasses have a coating that blocks out blue light, either partially or fully. 

As a result, your body can naturally produce melatonin during the evening or right before bedtime, allowing you to fall asleep and stay asleep.

And here’s why that helps: Better sleep at night often means better wakefulness in the morning. When you have good-quality, deep sleep at night, you tend to feel refreshed and energized the next day. 

Related: Do Blue Light Glasses Affect Your Vision?

Balancing Blue Light for the Best Results

So, how do you get the benefits of blue light in the morning and not let it hurt your sleep at night?

Expose yourself to natural sunlight early in the day. Open blinds, spend some time outside, or use a blue light lamp to signal to your body that it’s time to wake up. 

• Limit screen use in the evening
• Avoid bright screens at least 1 - 2 hours before bed
• Use night mode on your devices if you’re using them at night 
• Use blue light glasses at night, especially if you can’t avoid screens

FAQs About Blue Light and Wakefulness

Can Blue Light Completely Replace Caffeine? 

Not exactly. Natural blue light exposure helps regulate your body’s natural rhythm, while caffeine is a stimulant. You can benefit more by combining both, but relying on caffeine alone can disrupt sleep

Are Blue Light Lamps Safe?

Yes, if you use them correctly. They’re generally safe for most people. Just make sure you don’t have an eye condition. Otherwise, consult an eye specialist before using a blue light lamp. 

Do all screens Emit Harmful Blue Light?

Yes, modern screens emit blue light; however, the intensity of this artificial blue light is much less than sunlight. The main issue is timing. Nighttime exposure can disrupt sleep, even if it’s low. 

Can Blue Light Glasses Help During the Day?

During the day, you don’t really need blue light glasses unless you’re experiencing digital eye strain. The main benefit of these glasses is in the evening when you want to prepare your body for rest. 

Conclusoin 

Blue light can be a powerful tool if you use it wisely. The high-intensity wavelengths of this light can help you:

• Wake up 
• Feel energized 
• Stay alert during the day

However, too much of it, especially after sunset, can ruin your sleep-wake cycle. If you often find yourself glued to screens at night, consider wearing blue light glasses. 

They can regularize melatonin production, which can help you sleep on time, stay asleep, and wake up well-rested. 

Check Out Our Blue Light Glasses Collection