TVs, phones, computers and tablets are an important part of everyday life, but they emit blue
light and shouldn’t be an element of pre-bed rituals. Blue light can boost mood and alertness,
but it also has a darker side of which many people still aren’t aware.
Circadian Rhythms
Circadian rhythms are the body’s biological clock. They govern the mental, physical and
behavioral changes that take place in the body during a 24-hour period. Controlled by a small
area of the brain, circadian rhythms are attuned to the cycle of light and dark people
experience as the Earth circles the sun.
Blue light most closely resembles the UV rays emitted by the sun and disrupts circadian
rhythms, making it difficult to sleep. A Harvard study showed that blue light may also
contribute to health issues ranging from heart disease and diabetes to cancer and chronic
inflammation.
White light contains light in the blue spectrum that also interrupts sleep. Exposure to light
during the daylight hours is beneficial for working, but that’s not what the body and brain
needs before bedtime. Blue light is also present in the illumination of LED lights and fluorescent
lighting. Blue light suppresses melatonin production the body releases in preparation for
slumber. It can affect circadian rhythms by as much as 3 hours.
Prep for Sleep
Individuals can help their body prep for sleep by decreasing the amount of blue light from
screens before bedtime. Keep TVs and digital devices – including e-readers – out of the
bedroom. Instead of a white nightlight, use a dim red light.
Falling asleep can be especially difficult for people that work during the night since their work
life runs opposite to their natural circadian rhythms. Consider light-blocking curtains and blinds
for restful slumber. A sleep mask can also help. Those that work with electronics at night might
want to consider a pair of blue light blocking glasses.

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