How blue light affects your sleep (and what you can do about it)
If you've ever found yourself scrolling on your phone before bed, only to lie awake for another hour, blue light could be part of the problem.
Our modern lives mean we're surrounded by screens, from laptops and tablets to smartphones and televisions. These devices emit blue light, which can interfere with your body's natural sleep cycle. The good news however is that a few simple changes to your evening routine can help you wind down and enjoy a better night's sleep.
What is blue light?
Blue light is a type of visible light that's naturally produced by the sun. During the day, it's actually beneficial, helping us feel alert, focused and awake. The issue comes in the evening. When we're exposed to blue light after dark, our brains can interpret it as daylight, reducing the production of melatonin, the hormone that tells our body it's time to sleep. This can make it harder to fall asleep and may leave you feeling less rested the following day.
Give your eyes a break with blue light glasses
If you spend long hours working on a computer or regularly use your phone in the evening, blue light glasses can be a helpful addition to your routine.
At London Mole, our range of blue blockers is designed to filter a proportion of blue light emitted by digital screens while offering the same stylish frames as our reading glasses and sunglasses collections. Whether you prefer bold oversized blue light glasses, classic round blue blockers, or modern square designs, there's a pair of blue light blocking glasses to suit your look.
While blue light glasses aren't a magic solution for sleep problems, many people find they help reduce eye strain during long periods of screen use, making them a popular choice for work and evening relaxation alike.
Switch to warmer lighting
The lighting in your home can also make a difference. Bright, cool white bulbs are ideal for kitchens and home offices, but they're not always the best choice for bedrooms or living rooms in the evening. Instead, opt for warm white LED bulbs after sunset. Their softer, amber toned light creates a more relaxing atmosphere and helps signal to your body that it's time to wind down.
Put screens away before bed
One of the simplest ways to improve your sleep is to reduce screen time before you go to bed.
Aim to switch off your phone, tablet, or laptop at least 30 to 60 minutes before sleeping. Reading a book, listening to music or enjoying a relaxing bath can all help your mind transition into sleep mode. If you do need to use your devices, consider enabling night mode to reduce the amount of blue light emitted.
Wake up more naturally
Good sleep isn't just about bedtime, it's about how you wake up too. A sunrise alarm clock gradually brightens your room before your alarm sounds, mimicking a natural sunrise. This gentle increase in light can make waking up feel less abrupt than a traditional alarm, helping you start the day feeling more refreshed.
Small changes can make a big difference
Improving your sleep doesn't have to involve a complete lifestyle overhaul. Wearing blue light glasses during evening screen use, choosing warm white lighting, reducing late night scrolling, and waking with a sunrise alarm clock are all simple habits that can support a healthier sleep routine.
