The Truth about Blue Light and your Sleep
Jan 26, 2020
Do you have a case of the winter blues? The winter blues may make it hard for you to get out of bed in the morning. You may feel sluggish throughout the day or find yourself yawning when you know you have gotten a full 8 hours of sleep.
A few years ago, I lived in Syracuse New York. Being a native Houstonian who then moved to Los Angeles, winter was not in my vocabulary. This is a true story. I need to preface this because I’m sure some of you will not believe it.
One morning, I went out to get into my car for work. The windshield had completely iced over. Well, in Los Angeles, when this happens we just get the water hose out and run it over the windshield while using the wipers back-and-forth. The windshield clears in just a few seconds.
This particular morning, I didn’t have water hose that would reach the car. So, I went back inside the house and got a picture filled with water. Then, with the car running and the windshield wipers on, I poured the water over the windshield.
Big mistake. The water froze my windshield wipers to the windshield. I was so embarrassed. I hadn't stopped to think that the temperature was still below freezing. Where is at home, the temperature would have been warm enough for the water to not to freeze again. Here in Syracuse, the extra water just made extra ice. #TrueStory.
The point of this story is not to point out all of my short-comings in living in cold weather climates. Instead, it is to illustrate that using the same ingredient in a situation can sometimes be helpful and other times make matters worse. It's the same ingredient, but the timing is the important part.
In the case of my frozen windshield, water was the ingredient that would help. But, it only works if the temperature was above 33 degrees. Below 32 degrees, and the water froze.
In the case of fighting the winter blues, blue light is the ingredient. Blue light in the morning will lift your mood and get your ready for the day. But, blue light in the evening will disrupt your sleep and keep you from getting the Zs you need.
Setting our bodies up to get good rest starts from the time you wake up. Our body's natural rhythms and routines are guided by hormones, so it is important to help the hormones be released at the right times. Unfortunately, our modern lifestyle doesn't always align with the way our system worked 250 years ago before the light bulb was invented. We no longer have to sleep when the sun goes down and wake when the sun comes up.
Get Blue Light Exposure
When you wake up in the morning, it's a great idea to get some sunlight on your eyes in the first hour. Go outside, sit by a window, drive with the sunroof open. When I lived in Syracuse, there wasn't much natural light in the early mornings. So, I used a lightbox to admit blue light during these early morning hours. I would use it the while I was getting ready for work. A light box that I recommend is linked here.
Exercise First
The second thing I would do is exercise in the morning. Exercise will release hormones that let your body know to wake up. It gets you ready for the day and signals your body too. Exercise is also a great way to ward off those winter blues. And, studies have shown that people who exercise in the morning spend 75% more time in the deep sleep stage at night than people who exercise at night.
Blue Light at Night
Now, what happens when we get too much blue light at night. According to Mental Health America, blue light affects the circadian rhythm by inhibiting melatonin production. When your sleep is disrupted, your body does not complete a full circadian rhythm. And, mood disorders like the winter blues can result from these broken circadian rhythms.
Avoid using electronic devices within one hour of bedtime. The blue light emitted from your cell phone, laptop, tablet, and television will disrupt your sleep patterns. As you know, getting 7 to 9 hours of rest every night is important for to maintain your eye health as well as your overall health too.
In the evenings, if you are unable to discontinue use of your electronic devices, try wearing blue light blocking glasses. These glasses will block the blue light from entering your eyes and disrupting your sleep patterns. My favorite blue light blocking glasses are linked here.
Conclusion
Last week we talked about your bedtime I routine. Having a routine to get yourself into bed is also important taking care of your eyes during this time can be a great addition to your bedtime routine. But letting your body know that it is time to wind down is important.
If you have been experiencing some of the winter blues it is time to re-engage in your bedtime routine. Make sure that you are going to bed at the same time every night. I share several other great tips on my book Alleviate Dry Eye, you can get your own copy on Amazon. Or, if you would like to read the chapter on sleep, download Chapter 4 here.
