Health
Block the blue light on the screen to improve sleep
Dear Doctor: Our family has been spending a lot of time on our screen lately. I’ve always had sleep problems (mother’s brain), but now my husband and two teenage boys are also having a hard time. Do you think all screen time is the reason?
A. Sleep deprivation has evolved into an epidemic of its own, as we are now dealing with so many things such as stress, anxiety, isolation and uncertainty. And since most of our daily lives are done online, it’s quite possible that the high-energy lights emitted by computers, tablets and smartphones are increasing casualties.
For many of us, work days, school days, and even socializing have gone online. On top of that, the time already spent on the screen before the pandemic, and many of us are getting the best daily dose ever of what is known as “blue light.”
Like sunlight, blue light has been shown to suppress melatonin release. Melatonin is a hormone produced by the pineal gland of the brain that causes drowsiness. Recent studies have shown that prolonged exposure to blue light, especially in the hours before bedtime, can disrupt the brain. Instead of the warm tones of evening light that signals the brain to turn off and prepare for sleep, the blue light emitted by electronics claims that it is daytime.
This affects not only your ability to fall asleep, but also your ability to stay asleep and spend enough time at various stages of sleep, especially deep sleep, which is very important. This is a serious problem. Lack of quality sleep not only makes you tired in the short term, but also leads to more serious health problems over time. These include headache, weight gain, diabetes, high blood pressure, coronary heart disease and depression.
The good news is that certain measures can be taken to mitigate the effects of exposure to blue light and improve the ability to fall asleep and stay asleep. One basis for good sleep hygiene is consistent bedtime. Determine your bedtime, and before that, end all screen usage for at least 2 hours, preferably 3 hours. If you don’t include a screenless buffer, the blue light keeps telling your brain that it’s midday. This, in turn, confuses your inner clock and loses your ability to fall asleep.
Similarly, it blocks various digital lights that can be installed in the bedroom, such as clock faces, smoke detectors, and other electronic devices. When working with a computer or tablet, consider purchasing a special filter that reduces the amount of blue light emitted by the device. Protective goggles that block blue light are also available.
Today, quite a few manufacturers have special “night mode” options for smartphones, computers and tablets. When night mode is enabled, the light emitted from the screen shifts from the high energy blue light to the warmer edge of the spectrum. This all requires planning and discipline, but it’s worth it when you consider your stakes.
Eve Glazier, MD, MBA are physicians and associate professors at UCLA Health. Elizabeth Ko, MD, is a physician and associate professor at UCLA Health.
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