Most of us spend a lot of time each day looking at some kind of electronic device. It includes our smartphones, computers, tablets, and televisions, and all these can generate blue light, which interrupts our regular sleep cycles. According to research, the majority of Indians use electronic devices within an hour of going to bed, which can lead to poor sleep quality.

We should minimize the exposure to light in the evening, particularly blue light, which is a key approach to help your body properly prepare for sleep and receive enough rest. In this blog, we’ll learn more about the effects of blue light on your sleep quality and how you can mitigate the effects of blue light.

What is Blue Light?

Blue light is part of the visible light spectrum, which the human eye can see. It vibrates between 380 and 500 nanometers and has the shortest wavelength and maximum energy.

Blue light accounts for approximately one-third of all visible light. Sunlight is the primary source of blue light. Blue light can be produced artificially by fluorescent lighting, LED televisions, computer monitors, cellphones, and tablet screens.

What Devices Emit Blue Light?

A lot of people work under artificial lighting and are constantly interacting with the screens of technological gadgets. Being aware of these frequent sources of artificial blue light might help you time your exposure more effectively and avoid circadian rhythm disruptions.

Typical Sources of Blue Light Include:

  • Fluorescent lamps
  • LED lights
  • Devices include smartphones, televisions, and computer screens.
  • Tablets and E-readers
  • Video Game consoles

The good news is that the risks of nocturnal blue light exposure can be mitigated using relatively simple techniques.

Are there any Benefits of Blue Light?

Blue light increases attentiveness, improves memory and brain function, and promotes mood. It maintains your body's natural sleep and waking cycles (circadian rhythm). Sunlight is also beneficial to children's eye and eyesight development.

Harmful Effects of Blue Light?

The human body has an internal clock called the circadian rhythm, which governs a variety of physiological processes such as the sleep-wake cycle. Exposure to light, particularly blue light, in the evening and at night can interrupt the cycle. Blue light exposure in the evening tells the brain that it's still daytime, which suppresses the generation of melatonin, a hormone that regulates sleep and waking cycles.

Blue light, particularly in the 450-480 nm wavelength region, has a greater effect on the generation of melatonin than other forms of light. When it turns dark in the evening, the pineal gland in the brain usually starts secreting melatonin, signaling the body to prepare for sleep. However, blue light, particularly from screens and some indoor lighting, inhibits melatonin production and delays its release. This delayed melatonin release can cause trouble falling asleep or interrupted sleep cycles.

Blue light exposure can affect melatonin levels, resulting in poor sleep quality. Melatonin secretion might be reduced or delayed, which can make it difficult to fall asleep, stay asleep, or get restorative sleep. This disruption can also shorten the duration of sleep, resulting in sleep deprivation or insomnia-like symptoms.

How to Protect Yourself from Blue Light?

  • Install Blue Light Filter: You can install blue light filter applications or software on your electronic devices, including computers, smartphones, and tablets. Many gadgets feature built-in options that allow you to lower blue light output or turn on a "night mode" that reduces the amount of blue light emitted.
  • Wear Blue Light-Blocking Glasses: Specialized glasses with lenses designed to block or filter out blue light can help reduce eye strain and mitigate the effects of blue light exposure, particularly if you spend long periods of time in front of a screen.
  • Limit Your Screen Time Before Bedtime: Avoid using electronic devices for at least an hour before bedtime. Blue light can disrupt the production of melatonin, a hormone that governs sleep, making it difficult to fall asleep. Instead, try soothing activities such as reading a physical book, taking a bath, or practicing meditation.
  • Adjust Device Settings: In the evening, turn down the brightness of your screens and change the color temperature to warmer tones. Many devices feature settings or apps that automatically alter screen brightness and color temperature based on the time of day.
  • Use Screen Protectors: You can apply screen protectors that can filter out blue light to your device and reduce the amount of blue light emitted from screens.
  • Consider Ambient Lighting: Try to use soft, warm and dim light in the evening. Avoid bright overhead lights and use warm, more relaxing lighting options to counterbalance the effects of blue light.
  • Take Regular Breaks: When using screens for extended periods of time, remember to follow the 20-20-20 rule. Every 20 minutes, take a 20-second break to relax your eyes by looking at something 20 feet away.
  • Choose Low-Blue-Light Technology: When acquiring new devices, look for those that emit low amounts of blue light. Some recent screen and device types incorporate technologies to minimize blue light emissions.


If you have a history of sleep issues, attempt to limit your exposure to blue light in the nights. Reduced blue light exposure is extremely important in improving sleep quality and overall well-being. Blue light emitted by electronic gadgets, such as smartphones, laptops, and televisions, can interfere with the body's normal sleep-wake cycle, known as the circadian rhythm. This interruption might include difficulty falling asleep, shorter sleep duration, and poor sleep quality.

If you want to ensure you receive the best sleep possible, consider investing in a memory foam pillow. It can make a significant difference in how comfortable and supported you feel while sleeping. Memory foam pillows are effective at improving sleep quality and reducing snoring. When you sleep with a memory foam pillow, your sleeping position is optimized for a good night's sleep, and your airways remain open, reducing snoring and the impacts of sleep apnea.