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Reasons Why Blue Light Keeps You Awake In The Night

Light has different wavelengths. One of them is blue-wavelength light. Scientific research has proved that this type of light is not conducive to sleep. Almost all types of electronic gadgets emit this form of light.

When exposed to this wavelength, it reduces the secretion of the melatonin hormone that is responsible for causing sleep. Blue wavelength light keeps your mind and body in an alert and awake state and interrupts sleep.

In this article, we will tell you more about why blue light can be harmful to your sleep.

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What Is Blue Light?

Blue light is the color present in the visible light spectrum. Humans can easily view this light through their eyes. This type of wavelength light is short. It secretes high amounts of energy.

The common ways by which one is exposed to this light are through E-book devices, mobile phones, TV, tablets, -readers, energy-efficient and fluorescent LED lights, and computer screens.

How Does Exposure To Blue Light Impacts The Health Of A Person?

According to scientific studies, blue light is aggressive in causing sleeplessness in a person. In comparison to other lights, blue light suppresses the production of melatonin for over two times as long as other types of light wavelengths.

It modifies circadian rhythms by almost two times. It interferes with the 24-hour circadian rhythms of the body and impacts the overall health of a person in a considerable manner.

It creates issues with the cardiovascular system, immune system, metabolic system, mood, and cognitive operation in the body. Long-term exposure to blue light can play havoc on the overall body.

It was found that healthy young adults who were exposed to blue light that emit from computer screens lead to the following outcome:

  • Shortened sleep time
  • Suppressed production of melatonin hormone
  • Poor sleep quality
  • Increased frequency of awakening at the night time

How Blue Light Proves To Be Beneficial To A Person?

Exposure to blue wavelength light is not completely harmful. When your body gets exposed to this light during the day, then it can prove to be advantageous for your health. Following are the benefits associated with exposure to blue light:

  • Reduced sleepiness during daytime
  • Accelerating reaction times
  • Increasing alertness in the body
  • Improving attention duration

Half an hour of exposure to blue light in the morning can result in quicker reaction times and improved working memory performance. Managing exposure to light helps improve the functioning and performance of the body. It also promotes good sleep and health in a person.

How To Regulate Exposure To Blue Light?

Here are some ways by which you can easily manage exposure to blue light:

  • Carotenoid supplements: Carotenoid supplements are effective in strengthening the natural ability of the eyes to block blue light.
  • Blue light filtering apps and software: Several apps help lower blue light exposure in the evening hours. A majority of tablets and smartphones include such blue-light filtering applications as part of their OS.
  • Blue-light blocking filters and glasses: Both blue-light blocking eyewear and filters for screens are proven to be effective in lowering unwanted and poorly timed exposure.
  • Specialty light bulbs: Another important technique to block blue light is to use energy-efficient LED light bulbs that offer a specific wavelength of light that benefits your body day and night.
  • These light bulbs are made using circadian biology to reduce the adverse impact of blue wavelength light at night.
  • Night Mode applications: There are specific types of programs that when installed on the computer automatically adjusts the hue and brightness of the light. These apps block blue light and dim the brightness of the computer screen when the evening rolls around.
  • Good sleep environment: Limiting blue light exposure only does so much good if your sleep area doesn’t promote rest. Make sure you have a mattress size, type, and firmness that suits your needs,


Not all types of light wavelengths are good for your body. Blue wavelength is one of those wavelengths that will adversely impact your ability to sleep, feel, and perform.

When managed properly, light exposure can improve performance, sleep, and energy levels in the body. Increasing exposure to good wavelength light and reducing exposure to blue wavelength light will safeguard your sleep and health.