Blue lights in the bedroom have not been shown to improve sleep cycles. In fact, blue light exposure from other sources such as cell phones, televisions, and computer screens has been linked to sleeplessness because it disrupts circadian rhythms.
Table of Content
1. Is it true that turning on the blue light in the bedroom is good for the sleep cycle?
2. The impact of installing blue lights in the room
3. How to adjust blue light exposure for better sleep
The blue light of the room can have a big influence on the body’s circadian rhythm settings. If exposure to blue light is obtained at the wrong time, you may experience long-term sleep disturbances that lead to negative health consequences.
However, if you can adjust your exposure to blue light properly, this can actually be a solution to your sleep disturbance problem.
Is it true that turning on the blue light in the bedroom is good for the sleep cycle?
So far, many studies have shown that blue light can be bad for the sleep cycle. However, researchers from the University of Pennsylvania showed that people who use blue lights in their rooms relax more quickly than those who use regular white lights in their rooms.
The study, published in 2017, asked twelve healthy volunteers who were experiencing stress to have a relaxation session in a color therapy room ( chromotherapy ). Some enter into a room with blue lighting and some enter into a room with white lighting.
The results showed that exposure to blue light in the room was able to accelerate the relaxation process compared to white lighting by up to three times. The group in the blue-lighted room relaxed in 1.1 minutes. While the group in the room with white lighting felt relaxed in 3.5 minutes.
However, the researcher believes that more extensive research is needed to draw reliable conclusions and stronger scientific evidence.
The impact of installing blue lights in the room
The body has a circadian rhythm, a 24-hour cycle that helps the body know when to perform important functions, including when it’s time for the body to sleep and wake up.
Light is the most important factor in harmonizing circadian rhythms. So far, sunlight has been the main benchmark for circadian rhythms to signal to the body whether it is still day or night.
The presence of artificial and electronic light, including blue bedroom lights, can allow you to get an increased amount of light before bed. Of all the types of light that can affect circadian rhythms, blue light has the greatest impact.
Naturally, blue light is also present in the sun, so when the body is exposed to blue light, the body will think that it is not time to sleep or rest. Artificial blue light can be obtained from the blue light of the room or light from the screen of gadgets such as cellphones, televisions, and computers.
Because it thinks it’s not time to sleep, so when exposed to blue light, the body will automatically stimulate the brain to be more alert, increasing body temperature and heart rate. Therefore, currently most experts recommend reducing light exposure at night, both from white lights and blue lights.
Blue light installed in the room can also suppress the release of the hormone melatonin, which serves to induce sleepiness. When the hormone melatonin is suppressed, the body’s ability to sleep will be blocked which makes you not sleepy at night and takes longer to sleep. This can disrupt the course of the circadian rhythm.
In the long term, disruption of circadian rhythms can lead to disruption of sleep cycles and lead to many negative health effects, including metabolic disorders and mental health conditions such as depression.
Even so, exposure to blue light during the day can improve performance and attention. This light can also set the circadian rhythm to prepare the body for sleep at night after sunset.
Medically, blue light is also used as a therapy to treat some sleep disorders.
You just need to make sure to reduce your exposure to blue light after sunset to avoid any ill effects.
How to adjust blue light exposure for better sleep
Here’s what you can do so that exposure to blue light can promote better sleep:
1. Start the day with sun exposure. If you’re working indoors, working near a window on a sunny day can also be beneficial.
2. Limit screen light exposure and turn it off for an hour before bed.
3. Change the setting on your device to “night mode”, “dark mode” or another option that dims the screen brightness.
4. Avoid certain devices or apps that keep you from relaxing. You can use meditation apps or relaxation music, but avoid apps like social media that keep you from resting.
That’s the impact of installing blue lights in the room. If you’re having trouble sleeping which results in feeling tired or having trouble concentrating during the day, it’s best to seek professional help.
Seek help immediately if this condition occurs at least three times a week and has been going on for more than three months. You can contact your doctor for a referral to a sleep specialist who can help with your problem.