![]() Most screens are powered by blue LEDs which means they emit a lot of stimulating bio-active blue light. The negative impacts of screens on sleep is well documented. Light from an iPhone contains a lot of stimulating bio-active blue = be sure to use Nightshift mode! It is best to use light sources which contain little-to-no bio-active blue light at night. Dimmed incandescents and candles are good, and a new class of specially designed ‘human centric’ lights can be used safely at night. Generally speaking screens are the worst, most LED bulbs aren’t good for night-time use, and you should avoid fluorescent office lights at night. Dimming the lights helps, but studies show that even low levels of blue light are disruptive at night. We need stimulating blue light during the day, but bio-active blue light is bad for sleep and your overall health at night. Unfortunately most of the artificial light sources around us emit stimulating ‘bio-active’ blue light. Studies suggest that light which does NOT contain bio-active blue can be used safely at night without impacting our Melatonin, sleep and night-time hormone cycles. To sleep and feel our best we need BOTH exposure to bright light during the day, AND ‘biological darkness’ at night! Exposure to blue light at night suppresses our Melatonin production and signals us to be awake and alert – disrupting our sleep and health. Conversely the absence of blue light signals darkness, stimulating Melatonin production and preparing us for sleep and recovery. ![]() Research clearly shows that exposure to bright light in the morning helps us sleep better at night. During the day we need exposure to bright blue-rich light to suppress Melatonin production and feel awake and alert. ![]() The impact of light on sleep is a function of how bright the light is, and how much stimulating ‘bio-active’ blue light it contains. In simple terms we need bright blue-rich light during the day (like the sky), AND ‘biological darkness’ (no blue light) for optimal sleep and recovery. The connection between light and sleep is well documented (see our light and sleep, and circadian rhythm blog posts). Light impacts how we sleep = choose the right light for sleep = avoid light which contains bio-active blue! ![]()
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