Topping the sleep-guide charts for the last 5 years is the tune of no-blue-light-before-bed. Whether the stimulation from the media, the light, or the habit of scrolling until 2am, it seems everyone is trying to filter out blue light. There are glasses, contacts, phone filters, dark mode – but is all this real facts? Or fad fiction?
Let’s take a look!
What is Blue Light?
There is a spectrum of light wavelengths that are visible to humans. It’s made up of the classic ROY G BIV, where the combination of all the colors comprises the white light you seen from things like the sun and light bulbs. Every wavelength emits a different level of energy, and these send signals to our body’s sleep-wake cycle about what time of day it is and whether it should release awake chemicals or sleep chemicals.
Blue light is a high energy color; the only higher-energy color being violet. Blue light sits at 670 THz, compared to the lowest-energy color, red, at 480 THz. Think the bright white light of the morning, which is closer to true blue/violet/white light, as opposed to the reds, oranges and pinks of an evening sunset.
Is Blue Light Bad for Your Health?
There’s nothing wrong with blue light, per se. After all, it’s completely natural. Except, actually, it’s not anymore. Artificial light and later TVs, computers and personal devices have made it so we are consistently consuming a synthetic version of the natural light spectrum. Your body’s biology wasn’t ready for modern living. It likely will never be.
What does the science say about artificial blue light and health?
A 2022 review of the literature on blue light and its health effects cited several studies that found blue LED light reduced cell viability and increased oxygen reactions in retinal cells. That means that LED light was associated with increased photo damage to the retina and decreased retinal health.
A 2018 study on blue light and cancers associated with circadian rhythm found a few disturbing things. In men, blue light at night was associated with increased risk of prostate cancer, though the balanced visible light spectrum was not. The same thing was found in women and breast cancers.
A 2019 population study on blue light exposure at night and weight showed that exposure to artificial light at night, such as keeping the TV on or having a night-shift job, was associated with an 18% increased risk in men of gaining 11lbs, and a 38% increase in women in risk of obesity.
Does Blue Light Mess with Sleep?
By far, the biggest issue with blue light at night is how it affects sleep, because sleep affects everything else. Chronic poor sleep is associated with everything from depression to shortened lifespan. And there’s no question – the research confirms that late-night doom scrolling or sending that last work email at 11pm is negatively affecting your sleep.
A 2022 systematic review of the literature on blue light and wakefulness in young adults found:
50% of the studies reviewed found that blue light decreased tiredness.
20% of the studies found that blue light decreased sleep quality.
33% of the studies found that blue light decreased sleep duration.
50% of the studies found that blue light decreased sleep efficacy.
Slightly less than 50% of the studies found that blue light increased time to fall asleep (sleep latency)
A 2017 trial on blocking evening blue and white light as an intervention for insomnia found that blocking blue light exposure for 2 hours before bedtime significantly improved several parameters of sleep health in people with insomnia within just 7 days of intervention.
Do Blue Light Glasses Really Work?
Blue light glasses, which are really just amber lenses, are the newest thing in cheating evening blue light. And the theory makes sense: the closer you get to red on the light spectrum in the evening, the less you intervene with your natural circadian rhythm. And that 2017 trial on insomnia and blue light utilized amber lenses to achieve their blue light blocking.
However, these glasses are also touted as protective to your retinal health, and according to many ophthalmologists, those claims aren’t backed by science. But if you’re looking at a way to reduce eye strain during the day, and/or improve your sleep without giving up your daily pre-bedtime Duo Lingo habit, blue light glasses will likely help.
What’s the Real Deal with Blue Light Before Bed?
So, what’s the verdict on blue light before bed? It probably seems pretty obvious by now. Artificial blue light isn’t great overall, but it’s also not a huge risk to your health, or your sleep, so long as you know how to manage it. Those couple hours before bed, blue light is a no-no. There’s not a lot of argument: it will mess with your sleep. Some things you can do to minimize blue-light-related risks to your sleep health include:
Wear blue-light blocking glasses
Limit screen time before bed
Install blue light blocking screen protectors or software on your devices
Use yellow/warm light bulbs in your bedroom
Reduce light pollution in your bedroom at night
Make Sure Your Mattress is a Help, Not a Hindrance
Besides putting the devices down for some time before you go to sleep, ensuring your mattress is the ideal place to get a good night’s rest is key to restorative sleep. If your mattress is old, ill-fitting, too firm or too soft, it might be time to go for a custom-made mattress option.
Custom Mattress Factory can help with all your mattress needs, whether it’s a typical king size bed, a giant round bed, a small dorm mattress for an RV bunk, or a sleeper sofa mattress, we can create your ideal bed so you can get your ideal sleep.
View our mattress models and get started on your journey to better rest. Also, get that phone out of after 10pm.
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