blue light and sleep quality

thus, it is important to consider the spectral output of led-based light sources to minimize the danger that may be associated with blue light exposure. the coupling of a blue-light led with a phosphor has also been used to produce a white light source, the white-light led. in this review, we summarize the current knowledge of the effects of blue light on the regulation of physiologic function and the effects of blue light exposure on ocular health. additional studies have also shown that blue light in the range of 460–480 nm is more effective compared to monochromatic light of 555 nm in phase-shifting the human circadian clock [44,45]. several investigations have shown that exposure to light of specific wavelengths or intensity may induce severe damage to the retina [63,64].




experimental data suggest that lipofuscin is the chromophore involved in the mediation of light-induced retinal damage following the exposure to blue light [70-73]. these data support the idea that exposure to blue light in the range of 400–470 nm (even at low levels) may damage photoreceptors and retinal pigment epithelium cells. although most studies on the effects of blue light have focused on the mechanisms responsible for the damage to the photoreceptors following an acute exposure to high intensity light, some studies have reported that sub-threshold exposure to blue light can also induce damage in photoreceptors [105-107]. previous epidemiological studies have indicated that chronic exposure to visible and blue light may be a cofactor in the development of amd [115-117]. thus, reducing the amount of blue light reaching the retina in the range 400–450 nm may also be important for the protection of the retina. the exposure to blue or green light-emitting diodes (leds) for 4 h in the middle of the day did not induce apoptosis.

the use of artificial lighting and electronics at night may contribute to sleep problems. these devices emit light of a blue wavelength, which may trick your brain into thinking it’s daytime (5). yet, modern light bulbs and electronic devices, especially computer monitors, likewise produce large amounts of blue light and may disrupt your internal clock if you’re exposed to them during the evening. blue light in the evening tricks your brain into thinking it’s daytime, which inhibits the production of melatonin and reduces both the quantity and quality of your sleep. in one study, people’s melatonin levels in the evening were compared across dim light, bright light, and bright light with tinted glasses (23).

the former group experienced major improvements in both sleep quality and mood (24). some studies suggest that blue-light-blocking glasses may increase melatonin production during the evening, leading to major improvements in sleep and mood. otherwise, consider a blue light therapy device — a strong lamp that simulates the sun and bathes your face and eyes in blue light. other ways to block blue light in the evening include dimming or turning off the lights in your home and installing an app that adjusts the light your laptop and smartphone emit. we dive into the history of the… getting quality sleep is one of the best things you can do for your health. sleep deprivation not only effects how you feel the next day, it can also have an effect on your entire body.

effects of blue light and sleep while light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. harvard the use of blue light-emitting electronic devices in the hours right before sleep can negatively impact overall health, alertness, and the circadian clock. the use of light-emitting electronic devices before bedtime may contribute to or exacerbate sleep problems. exposure to blue-wavelength, blue light melatonin myth, blue light melatonin myth, blue light at night is killing you, does blue light filter help sleep, effects of blue light.

more so than any other color, blue light messes with your body’s ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy. bottom line: you’re less drowsy than usual at night, and it takes you longer to fall asleep. additional studies have also shown that exposure to blue light can increase alertness [47-50] and stimulate cognitive functions [51-53]. a blue light in the evening tricks your brain into thinking it’s daytime, which inhibits the production of melatonin and reduces both the quantity and quality of melatonin levels naturally start to rise in our bodies about two hours before we fall asleep, and remain high while we’re sleeping. but exposure, blue light and sleep ncbi, sleeping with blue led lights.

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