Blue light: its consequences on the quality of sleep?

5 min read | 06/04/2021

Blue light: its consequences on the quality of sleep?

Blue light refers to a part of the light spectrum, which is characterized by a wavelength of 380 to 500 nanometers. This can be dangerous for our eyes, it is emitted by the sun and the screens of televisions, smartphones, computers, etc. The most disturbing aspect is that the blue light disrupts sleep. We shall explain everything in terms of the consequences of light on the quality of the latter and how to protect your eyes.

Blue light and melatonin

Melatonin is the sleep hormone. It is produced by the pineal gland during the night and regulates the latter. The production of this substance is higher at night. Due to excessive exposure to blue light, this natural body activity can be disrupted or even suppressed.

One can notice a considerable drop in melatonin levels in those people who remain in front of their screen for a long time, until 2 a.m., without anti-blue light glasses. The spectra at wavelengths of 476, 509 and 542 nanometers triggers this disturbance. It should be noted that greater the exposure to these high intensity lights, the lower the level of melatonin production will be.

With a reduced level of melatonin, you have a hard time falling asleep. You may then have a weak immune system. 

Disturbance of circadian rhythms

The life cycle, which generally lasts 24 hours, is known as the circadian rhythm. This literally means "about a day", it is made up of the hours of awakening and sleep. Blue light from digital device screens or artificial light can disrupt this cycle.

The supra-chiasmatic nucleus is responsible for regulating the circadian rhythm, and is  directly related to the retina. The latter captures light using photo-receptor cells. Transmitted in the form of signals, it helps reset the circadian rhythm over 24 hours. A person who is excessively exposed to blue light can then suffer from a severe sleep disorder. The time to fall asleep is automatically delayed while the awakening can be advanced,  without anti-blue light glasses.

Deterioration of phases leading to sleep

The different phases of our body which leads to sleep are influenced by the signal from the day’s environment. If you expose yourself to blue light in the morning, your melatonin secretion phase will be advanced. You shall then come across a drop in the production of this hormone.


This disturbance caused by blue light delays the feeling of fatigue in the evening. Therefore, one has a tough time falling asleep, especially if you are not using blue light blocking glasses.

Tips to curb the effects of blue light on sleep?

The negative effects of blue light can be controlled or even avoided. Here are some recommendations to apply on a daily basis:

Wear anti-blue light glasses

Among the solutions to protect the eyes from artificial light, anti-blue light glasses are definitely a solution. Many specialists have qualified these as the most effective remedy. Equipped with a light ray filter, such glasses completely protect your eyes. They are very practical especially if you use a computer, a smartphone and a tablet,  simultaneously for example.

Do you stay late in front of your screen? Whether for work or study or for playing, glasses are essential for you. Even professionals in the laboratory, automotive industry, construction and many others require this accessory as well. It should be noted that there are different types of blue light sources.

Use screen filters

A blue light filter is also a great alternative to protect your eyes. This is an accessory which is available for various digital devices such as:

  • Smartphones

  • Computer screens

  • Tablets

  • Plasma screen LCD, LED, OLED screens

The best part about this filter is that it does not affect the visibility of the screen and limits the rate of blue light, which is captured by your eyes. By using it, you regain the quality of your sleep.

Adjust the screens’ brightness

To limit the aggression of blue light and enjoy the quality of sleep, adjust the brightness of your screens. The computer display is initially very high, so you need to reduce it. The way to operate may be different depending on the type of device and its brand. Refer to the instructions for use. Getting advise from a specialist will be useful if you are not used to setting up an operating system.

There are software that regulate the color temperature and screen brightness, according to the time of day. As these tools work automatically, you won't have to worry about changes when the need shall arise. Your eyes are properly protected against blue light.

Manage the time of use for digital devices

Given the continuous development of new technology, an average person stays in front of their screen for more than 5 hours a day. This statistic will only keep increasing in the next 10 years. A French person consults his phone almost 3,000 times in a day, or twice a minute. It is even more for those people who only work on computers. They are the ones who are most exposed to blue light. Proper management in terms of using time with digital devices is key, to favor quality sleep.

In short, blue light affects the sleep of a person of any age who stays in front of a screen for a long time (smartphone, tablet, TV, computer, etc.). To curb the rays that penetrate your eyes, protect these by wearing anti-blue light glasses. You can find them at Nooz-Optics to protect your eyes, through comfort and style! Stay healthy by getting enough sleep.


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