78% of people use a smartphone, tablet and laptop before going to bed. However these gadgets emit blue light which will inhibit the production of melatonin, the sleepy hormone to help you fall asleep and stay asleep. Having a power down hour or trying to avoid using your gadgets at least 1 hour or 30 mins before bedtime is an important step to help your body to sleep.
What is blue light?
While electromagnetic waves are invisible, small band of waves, known as visible light, can be detected by the human eye. Blue light is a part of the visible light. It has very short but high-energy waves. They are less powerful than ultraviolet (UV) waves.
Example of gadgets and devices that emit blue lights are: smart phones. computer screens, fluorescent lights, LED lights, television, tablets and game consoles.
Blue light and sleep
Researches found that when you’re exposed to blue light in the evening hours, your body doesn’t release as much melatonin, and your sleep cycle is delayed or disrupted.
Effects of lack of sleep
- Elevate risk of hormone-related cancers
- Lower levels of leptin
- Metabolic changes that may have effect on blood sugar
How you can lessen the effects of blue light in your sleep and your baby?
The best way to reduce exposure to blue light specifically is to turn off all sources that emit blue light.
I understand, many people can’t simply turn off sources of blue light at night, here few ideas to reduce blue light exposure that may affect your sleep.
- Turn off electronics at least 1 hour before bedtime.
- Use red or orange lamps instead of white lights.
- Use Nightshift on your iPhone or Twilight on Android if you need to use devices before bed. For laptops, you can install a FREE software called F.lux that can help reduce blue light emission.
If you are still struggling with your sleep, book a FREE 20 mins discovery call with me to see how I can help!