Sleeping With a Blue Light: What You Need to Know

You’ve probably heard that using your phone or watching TV at night is bad for sleep, but most people don’t understand why. The culprit is blue light.

Blue light is a part of white light, sitting at the low-wavelength, high-energy part of the spectrum. While it keeps us alert and focused during the day, blue light exposure at night is linked to sleep issues.

In this post, we’ll discuss the science behind blue light, how it affects sleep, simple fixes to help you sleep better, and more.

Let’s dive in.

Where Does Blue Light Come From

The biggest source is sunlight; this blue light helps regulate our biological clock by keeping us awake during the day.

However, thanks to modern technology, we’re now surrounded by multiple other blue light sources, such as:

LED screens
Mobile phones
Laptops and tablets
Fluorescent lights
Vehicle headlights

What Happens When You Sleep With a Blue Light On

The problem is that your brain can’t tell the difference between natural and artificial blue light. So, if you’re scrolling on social media or watching TV late at night, your brain thinks it’s daytime; it keeps you alert.

When you expose yourself to digital screens after sunset, your body doesn’t produce enough melatonin. The hormone that helps you feel sleepy.

As a result, you not only sleep late, but the quality of your sleep also suffers. You may wake up earlier than you should or wake more frequently during the night.

Over time, this poor sleep quality leads to daytime fatigue, poor focus, and low mood. It can even cause long-term health issues.

Signs that Blue Light is Affecting Your Sleep

Mask for sleep and alarm clock near it

How do you know if blue light is affecting your sleep? Some signs are subtle while others are more obvious.

If you find it hard to fall asleep or wake up tired despite getting enough sleep, blue light might be the culprit.

A racing mind at bedtime, headaches, and dry eyes are other common signs. If you’re spending time on your mobile before bed, your body might be exhausted, but your brain just can’t shut down.

Blue Light Glasses and Sleep: Do They Help

Blue light glasses are designed to block the wavelengths of light that are responsible for:

Causing eye strain, fatigue, or dryness
Affecting melatonin production

However, can they really help? Multiple studies suggest they can. People who wear them 2 - 3 hours before going to bed tend to feel more relaxed.

In addition, wearing blue light glasses consistently can also help reduce digital eye strain indirectly. They make your visual environment more comfortable and tone down the colors.

Some glasses have clear lenses, making them suitable for daytime use, while others have darker tints (Orange, amber, red). Dark tints are perfect for nighttime use because they filter out most of the sleep-disrupting blue light.

Check Out Our Nighttime Blue Light Glasses

Sleepzms blue light glasses for nighttime

How and When to Use Blue Light Glasses for Sleep

If you want to use blue light glasses for sleep improvement, timing matters a lot. Start wearing them one to two hours before going to bed.

If you’re sitting under artificial lighting, watching TV, working on a laptop, or just scrolling on your phone, consider keeping them on.

The goal is to protect your eyes from blue light at night, no matter the source. For best results, choose amber or red tints that block at least 90% of the blue light.

Choosing the Right Glasses: What to Look For

Not all blue light glasses offer the same benefits. The benefits mainly depend on the percentage of blue light they filter.

Clear or slightly tinted lenses, for instance, don’t offer comprehensive protection, which makes them unsuitable for night wear.

Amber or red tints block almost all the blue light; using them a couple of hours before going to bed can help with sleep quality and onset.

Can Sleeping With Blue Light Cause Long-Term Damage

It’s possible. Prolonged exposure to blue light can do more damage than merely disrupting your sleep.

When blue light exposure at night becomes the norm, your body doesn’t produce enough melatonin. Over time, this can throw off your entire hormonal system.

Chronic sleep disruption can even lead to high blood pressure, diabetes, and weight gain. Constant exposure to this light without effective protection can also cause damage to retinal cells.

The good news is that all you need to protect yourself from these long-term side effects is to wear blue light glasses at the right time.

This includes screen time, especially after sunset, and 2 to 3 hours before going to bed.

Should You Stop Using Screens Before Bed Altogether

Portrait of young man using digital tablet lying on bed

Yes, in an ideal world, shutting down screens a couple of hours before bedtime would be ideal for your circadian rhythm.

But let’s face it. Many of us need to use our laptops and phones before winding down. If you’re using blue light glasses and following good eye health practices, you can continue using your devices.

Questions You Might Have

Is Blue Light Worse than Regular Light for Sleep?

Yes, blue light is worse because it suppresses melatonin more strongly than regular light. This delays your sleep onset and disrupts your circadian rhythm. In the long run, you may end up with multiple health issues due to low-quality sleep.

Can I Sleep With My TV On If I Wear Blue Light Glasses?

Sleeping with blue light glasses may reduce the impact of blue light. However, keeping the TV on may still disrupt sleep due to flickering and noise. It's better to turn it off.

What Time Should I Start Wearing Blue Light Glasses?

Wear them 1 - 2 hours before bedtime. It'll allow your body to produce melatonin naturally, helping you get a more restful sleep.

Do Kids Need Blue Light Glasses Too?

Yes, especially if they use screens at night. Kids’ eyes are more sensitive to blue light; prolonged exposure can cause sleep issues and eye strain.

Conclusion

Blue light is part of modern lifestyle. It's impractical for many of us to live in darkness after sunset. Being aware and making the necessary adjustments can make all the difference.

If you have to interact with screens, take some precautions, like wearing amber tints, to let your body clock or circadian rhythm work naturally.