Blue Light: How it is affecting you

Have you ever found yourself scrolling through your phone at midnight? Waking up in the morning exhausted? The screen in your hand might be more responsible than you realize.

Blue light, the high-energy visible light emitted by screens, LED bulbs, and the sun, has a profound effect on your brain's internal clock.

Your circadian rhythm relies on light cues.

For millions of years, humans rose with the sun and slept when darkness fell. Your brain evolved to use light as its primary signal for when to be awake and when to sleep.

Blue light, in particular, suppresses melatonin production.

Melatonin is your sleep hormone. As evening approaches, your pineal gland begins releasing it, making you drowsy and preparing your body for rest.

But blue light hits specific receptors in your eyes called intrinsically photosensitive retinal ganglion cells.

When activated, these cells send a powerful "daytime" signal to your brain.

Melatonin production halts.

Studies show that two hours of evening screen exposure can suppress melatonin by over 20%.

Even if you manage to sleep, the quality suffers. Blue light exposure before bed reduces time spent in REM sleep and deep sleep, the most restorative stages.

You wake up feeling like you didn't really rest. Because you didn't.

Chronic circadian disruption is linked to increased risk of obesity, diabetes, cardiovascular disease, depression, and certain cancers.

We stare at screens all day. Our offices use fluorescent and LED lighting. Then we come home and watch TV, check social media, respond to emails.

What can you do?

Dim the lights after sunset. Use warm, amber-toned bulbs in your evening spaces. Your brain needs darkness cues to prepare for sleep.

Enable night mode on devices. Most phones and computers now have settings that reduce blue light in the evening. It's not perfect, but it helps.

Best practice? Create a screen curfew. Stop all screen use 1-2 hours before bed. Read a physical book.

Have a conversation. Sit in dim lighting and let your melatonin rise naturally.

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