How the dominant blue light is slowly taking over our lives...

From Screen to Sleep: Discover the Impact of Blue Light and How You Can Sleep Better

In a world where we often get caught up in our digital screens, it's not uncommon to lie in bed at night and scroll endlessly through social media. You probably recognize this, right?

You think it's harmless, just a few funny videos before bedtime, but before you know it, it's the middle of the night and you're still awake, staring at the screen. Ironically, the next morning you decide with determination to do things differently, but before you know it, you're scrolling through your phone again at dawn.

This seemingly innocent ritual has more profound consequences than we often realize. Let's dive into the world of blue light together and discover why it can be the culprit that steals our sleep.

What is blue light?

Blue light is a short-wavelength, high-energy form of light that comes from natural sources such as the sun, but is also prominent in artificial lighting and digital screens. With a higher frequency, blue light can keep us awake and alert. Excessive exposure, especially in the evening, is associated with disruptions to the sleep-wake cycle and can have negative effects on sleep quality.

'But I like to fall asleep watching a series' 

When light hits our retina, light-sensitive ganglion cells are activated. These relatively unknown cells, discovered in 1990, contain the protein melanopsin, which is particularly sensitive to blue light. Our eyes therefore capture light signals and transmit them to the body. With this as a basis, we delve deeper into the body and focus our attention on two important hormones: melatonin and cortisol. The discovery of cells that respond to specific types of light sheds new light on the complex relationship between our visual system and the balance of these hormones.

Melatonin, also known as the 'sleep hormone' or 'darkness hormone', is specifically released into the bloodstream when blue light is absent. This mainly occurs in the evening, at night, and in the early morning when it is dark. The release of melatonin causes drowsiness, helping us fall asleep quickly and contributing to good quality sleep. In addition, melatonin plays a role in the recovery process of cells during the night. However, our modern lifestyle with artificial light has led to lower melatonin levels because we spend less time in complete darkness, which affects the natural release of melatonin (PMID: 21164152).

On the other hand, we have cortisol, also known as the "stress hormone," which is produced in the presence of blue light. This hormone keeps us awake and alert during the day, which is beneficial for our natural activity and energy levels (PMID: 24501435). Normally, cortisol levels should drop at sunset, allowing the body to relax and prepare for recovery. However, due to the ubiquity of artificial light, the body continues to produce cortisol, resulting in a constant state of stress. An additional disadvantage is that cortisol uses the same building blocks as other essential hormones, including testosterone, which can lead to a deficiency of these hormones.

Watching a TV series in the evening or exposure to other blue light, such as that from LED lamps, can affect our sleep. This is because blue light reduces the production of melatonin, the sleep hormone. Normally, our bodies produce melatonin when it gets dark, but when we look at blue light in the evening, that rhythm gets disrupted and can interfere with our sleep (PMID: 21298068). And that's not even mentioning the stimuli your brain receives from a Netflix series, social media, or an angry email from your boss... (PMID: 26132913)

On the other hand, a phone emits too little blue light in the morning to wake us up properly. This is because the intensity of light from a phone screen is not sufficient to raise cortisol levels and give us the alertness we need in the morning. Daylight, on the other hand, is much brighter and contains a broader spectrum of light, including essential blue light. Exposing ourselves to natural daylight in the morning can help regulate our circadian rhythm, increase cortisol levels, and make us feel energetic and alert for the day ahead. Using daylight in the morning and limiting exposure to blue light in the evening are therefore both important strategies for maintaining healthy sleep patterns and optimal alertness throughout the day.

But how can we best regulate this?

An effective approach to regulating our light exposure, with a view to healthy sleep and energetic mornings, can be easily integrated into our daily routine.

• Evening routine: In the evening, especially in summer, we recommend wearing Blue Light Blocker glasses for at least 2 hours before bedtime. Wear these glasses as soon as the sun goes down. These glasses filter out harmful blue light and help promote natural melatonin production, which improves sleep quality. In addition, the absence of blue light lowers cortisol levels. This ensures a good night's sleep. Because everyone knows that stress makes it difficult to sleep. In winter, we recommend putting on the glasses as soon as the sun goes down.

• Morning routine: For a fresh start to the day, it is essential to let direct sunlight into your eyes, without sunglasses, contact lenses, or regular glasses, even on cloudy days. Within the first 70 minutes of waking up, aim for at least 15-20 minutes of exposure to daylight. These simple steps not only help to support our natural biorhythm, but also promote healthy sleep and improved alertness during the day. This is also important in winter. This can sometimes be more difficult, as many people are already on their way to work before the sun rises. In that case, make sure you go outside as soon as the sun comes up.

In winter, for example, it is already dark at 4 p.m., and we do not want to sit in the dark, so we turn on the lights. Also, after dinner, no one will put their phone away. This is where blue light glasses come in as the ideal solution. These glasses filter out harmful blue light and thus help to support the natural sleep rhythm, even in situations where we would normally not be able to do without screens (PMID: 23910656).

This study emphasizes the importance of choosing the right glasses. In a market flooded with commercial glasses, it is crucial to consciously choose glasses that are effective. A thorough report on the glasses is essential. The optimal blue light glasses should offer 99.9% 380-520nm filtering to be effective. If this specification is not met, the glasses can be considered ineffective. It is therefore very important to invest in high-quality blue light glasses for optimal protection and healthy sleep patterns.

Sleeping with red light?

Many people no longer spend their evenings on their phones, but fortunately still read books. But did you know that lamps also emit a lot of blue light, especially today's LED lamps? This blue light can disrupt your sleep rhythm. That's why using red light is a good solution. Red light has a longer wavelength and has less impact on your melatonin production, allowing you to relax and sleep better. By using a lot of red light in the evening, you create a soothing environment that helps you fall asleep faster. The Alina Red Light Lamp is specially designed to provide you with the optimal red light for a better night's sleep. Try the Alina Red Light Lamp and experience the benefits of plenty of red light in your evening routine.

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Alina - Sleep advice for the hustle and bustle of everyday life.