The negative effects of blue light on sleep

As with every bodily function, sleep requires a certain physiological preparation to guarantee quality rest. This preparation is largely made by a hormone called “melatonin”, which is responsible, among other things, for the regulation of chronobiological rhythms.

Its secretion therefore makes it possible to put the body in the sleep phase, this metabolism is generally not done alone and is favored by several factors and conditions such as fatigue, hunger and more mainly the lack of light (hence the ease of sleeping at night, which is itself due to the adaptation of humans to their environment).

However, we live in a world where light is present everywhere, almost inevitably in the form of telephones or televisions, to name only these two devices.

Blue light disturbs sleep

Light is one of the main factors of sleep disorders, but it is more precisely “blue light” which is the most harmful, this blue light represents the part of the light spectrum where the wavelengths are the smallest. (more intense) and which therefore have the greatest impact on the neurotransmitters responsible for sleep.

The simple explanation for this phenomenon is that the brain is being misled by the influx of light, making it believe that it is still daytime and that it needs to stay awake and active when it should be. to metabolize other hormones to follow its daily biological clock, because all metabolisms follow each other and are closely linked, the dysfunction of one of them will impact the others.

No screen 30 mins before bed

As you probably know, human beings spend more and more time on screens, to the point of being dependent on them (work, useful applications, etc.) or addicted (social networks, games, etc.), this new way of life seems harmless at first glance but can have serious repercussions on our health, starting with sleep precisely. The presence of light slows down or even prevents the secretion of melatonin, it just takes a light source as small as that of a smartphone to harm this chemical process. Due to the need for light intensity, smartphones are generally equipped with an LED screen, whose technology is based on blue lights.

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There are screen operating modes that reduce the emission of blue light, but it is best to avoid these devices at least 30 minutes before going to bed to ensure you get quality sleep.


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