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How Blue Light Disrupts Your Sleep

In an increasingly connected world, we are surrounded by screens emitting blue light from our smartphones, tablets and computers. However, few people are aware of the impact that this light can have on our sleep. In this article, we'll explore in detail how blue light affects our circadian rhythm and sleep patterns, as well as provide practical tips for mitigating its impact on our nighttime rest.

The impact of blue light on sleep

blue light on sleep

Blue light, although naturally present in daylight, is also emitted by our electronic devices. This light has a powerful effect on our biological clock by suppressing the production of melatonin, the sleep hormone. This disrupts our circadian rhythm, making it difficult to fall asleep and disrupting the overall quality of our sleep. Additionally, exposure to blue light before bed can cause long-term insomnia problems.

How to reduce the impact of blue light

impact of blue light

There are several ways to reduce the impact of blue light on our sleep:

Screen Settings:

Many electronic devices offer options to reduce blue light emission, usually under the name "night mode" or "blue light filter". Enabling this feature in the evening can help limit exposure to this light.

Evening limitation:

Avoid using electronic devices at least one hour before bedtime. This gives your brain time to start producing melatonin and promotes better sleep.

Anti-Blue Light Glasses:

Wearing blue light blocking glasses in the evening can filter out harmful light, helping to preserve your circadian rhythm and promote restful sleep.


The blue light emitted by our electronic devices can have a profound impact on our sleep and overall well-being. By understanding its effect on our body clock, we can take steps to mitigate its impact. By adopting appropriate screen settings, limiting evening exposure and considering the use of anti-blue light glasses, we can better protect our sleep and our health. Prioritizing a healthy pre-bedtime routine can make a big difference in our sleep quality and overall well-being.

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