does blue light cause sleep problems
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Does blue light cause sleep problems?


The blue wavelength has the most significant effect on the sleep-wake cycle that occurs naturally in your body.

The human body is susceptible to the effects that artificial blue light can have. In particular, the blue light emitted by electronic devices makes it especially difficult to fall asleep.

The article below gives you additional information on the effects of blue light on sleep, as well as helpful ways to minimize the ill effects of blue light.

What is blue light?

Blue light is a type of light that is emitted from electronic screens, such as computers, phones, and TVs.

This light has a shorter wavelength than other types of light, and it is believed to be harmful to our eyes and sleep.

Blue light exposure can cause digital eye fatigue, a condition that leads to fatigue, headaches, and dry eyes.

In addition, blue light can disrupt our natural sleep patterns, as it suppresses the production of melatonin, a hormone that helps us sleep.

Although there is no solid evidence that blue light is harmful to our health, it is best to limit our exposure to it, especially at night.

Which device produces blue light?

In the United States, people use electronic devices an average of seven hours a day. Time and time again exposure to blue light.

Worse still, nearly all American adults (nine out of ten) admit to using a digital device an hour or two before bed at least some nights per week.

White is the most common color of light emitted by your electronic device. However, they are capable of emitting blue light with wavelengths between 400 and 490 nanometers.

Indoor blue light comes from sources such as:

  • Computer
  • Phones
  • television
  • Led light
  • Smartphone
  • Tablet
  • Game system
  • Fluorescent light bulb

How does blue light affect our sleep?

There is a lot of research that has been conducted on the effects of blue light on our sleep.

An increasing proportion of people are being exposed to light right before bedtime thanks to the proliferation of electronics and artificial lighting.

Circadian rhythms can be influenced by any visible light, but blue light is particularly potent.

Another study that was conducted in 2012 found that blue light can have negative effects on our sleep.

The study found that exposure to blue light suppressed the production of melatonin by up to 55%. The study also found that blue light exposure can reduce the amount of time we spend in deep sleep by up to 20%.

The circadian rhythms of your body are a collection of time-dependent variations in your physical, mental, and behavioral patterns. These rhythms determine how your body functions.

The circadian rhythm that causes you to become sleepy at night and aware throughout the day is the one that is the most visible to observe.

Melatonin, a hormone that is only produced when it is dark outside, is necessary for the completion of this process.

This process might become confused when exposed to light at night, which suppresses the generation of melatonin and keeps you up for longer.

Consistent disruption of circadian rhythms has been linked to a wide range of adverse health consequences, including metabolic problems and mental health issues like depression.

Due to the serious risks posed by blue light exposure after dark, it’s crucial to identify its causes and find solutions to lessen the damage done.

What are the consequences of blue light exposure?

There are a few consequences of blue light exposure that are worth mentioning.

Blue light can cause eye strain and fatigue

If you work in front of a computer all day, you may find that your eyes feel tired and strained by the end of the day. This is because blue light can be very stimulating to the eyes.

Blue Light Exposure Cause headaches

If you find that you get headaches after spending time in front of a screen, it may be because of the blue light that is emitted from the screen. 

To help reduce the risk of headaches, try to take breaks from screens every 20 minutes or so and try to avoid using screens in the evening before bed.

Disrupt your sleep.

If you find that you have trouble sleeping at night, it may be because you are being exposed to blue light in the evening.

Blue light is a type of light that is emitted by electronic screens, such as TVs, computers, and phones. This light can disrupt your body’s natural sleep cycle, making it harder for you to fall asleep and stay asleep.

Increase your risk of developing macular degeneration.

Macular degeneration is a condition that affects the central part of the retina, and it can lead to blindness. 

Contribute to digital eye strain.

Digital eye strain is a condition that is caused by staring at screens for long periods of time.

If you find that your eyes feel tired and strained after spending time in front of a screen, you may be suffering from this issue.

How to reduce our blue light exposure?

Use blue light-blocking glasses 

If you are looking for a way to reduce your exposure to blue light, one option is to wear blue light-blocking glasses. These glasses can help to filter out blue light, making it easier for your eyes to adjust to the darkness and reducing eye strain.

Where to buy blue-light blocking glasses in the US?

There are a few places to buy blue-light-blocking glasses in the US. One place is the website

Another place is And finally, you can also find them at some stores like Walmart, Target, and Best Buy.

Reduce the amount of time spent on electronic devices 

There are a few things you can do to reduce your blue light exposure from electronic devices:

  • Spend less time on electronic devices overall
  • Install a blue light filter on your electronic devices
  • Take breaks often when using electronic devices
  • Use dim lighting in the evening

Increase the amount of time spent outdoors 

There are a few things you can do to reduce your blue light exposure and one of them is to increase the amount of time you spend outdoors.

By spending more time outdoors, you’ll be exposed to less artificial light and more natural light.

Natural light is less likely to cause blue light damage than artificial light, so it’s a good way to reduce your exposure.

Use dimmer switches for indoor lighting

Dimmer switches are a great way to reduce blue light exposure from indoor lighting. By reducing the amount of blue light you emit, you can help reduce your risk of eye diseases or other health problems.

Modify your bedroom for better rest

There are several things you can do to reduce your blue light exposure at night and get better rest. You can also download apps that filter blue light or change the settings on your electronic device to reduce blue light exposure.

Finally, make sure your bedroom is dark and cool, as blue light can interfere with your body’s natural sleep cycle.


Blue light can not do wonders for our health. It is necessary to limit exposure to blue light at night to be able to sleep well.

Exposure to blue light at night can disrupt our sleep and make it difficult to fall asleep. However Blue light during the day can keep us awake and improve our mood.

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