It’s 11:30 PM. Your head’s on the pillow, but your eyes are glued to the luminous glow of your phone as you scroll through photos of people you barely remember from school. You’re exhausted, but you can’t tear yourself away. Sound familiar?
If so, you’ve likely fallen victim to the stealthy saboteur of sleep known as blue light. But fear not, weary tech user! This article is here to rescue you from your late-night doomscrolling and guide you towards a blissful night’s sleep.
what is blue light, anyway?
Blue light is part of the visible light spectrum, sitting somewhere between violet and green. It’s emitted by the sun, which is fine because the sun doesn’t post TikToks. Unfortunately, it’s also emitted by digital devices like smartphones, tablets, laptops, and televisions. While blue light from the sun helps regulate your circadian rhythm (that’s your body’s internal clock, not a fancy new gym class), blue light from screens at night can trick your brain into thinking it’s still daytime. The result? A brain that’s more confused than a cat confronted with a cucumber.
how does blue light mess with your sleep?
Blue light interferes with the production of melatonin, the hormone responsible for making you feel sleepy. Think of melatonin as your body’s natural lullaby singer. When blue light shines into your eyes, it’s like someone’s yanked the microphone away and replaced it with an airhorn. Your brain, suddenly awake and alert, decides it’s a great time to start contemplating everything from next week’s grocery list to whether penguins have knees.
practical advice for tech users
So, how can you, a dedicated tech enthusiast, minimise the impact of blue light without sacrificing your evening Netflix binge or midnight memes? Fear not, for we’ve compiled a list of practical (and occasionally ridiculous) tips to help you reclaim your sleep.
1. invest in blue light blocking glasses
These snazzy specs are designed to filter out blue light, making your late-night scrolling less disruptive. Plus, they give you the appearance of a hipster librarian who moonlights as a DJ. But beware: wearing them while watching a horror film may make you look like you’re far too calm about the zombie apocalypse.
2. use night mode on your devices
Most smartphones and computers come equipped with a “Night Mode” or “Blue Light Filter” setting, which shifts your screen’s colours to warmer tones. Activating this feature will make everything look like it’s been dipped in sepia, but at least your brain won’t think it’s midday in June.
3. set a tech curfew
Establish a “no screens” rule an hour before bed. Yes, this includes phones, laptops, and even your beloved e-reader. Use this time to engage in old-school pre-bedtime activities, like reading an actual book, meditating, or staring at the ceiling while questioning your life choices.
4. create a blue light-free bedroom
Your bedroom should be a sanctuary of slumber, not a tech jungle. Banish screens from your sleeping space and replace them with items that won’t emit blue light, like paperbacks, soft lighting, and a hot water bottle. Bonus points if your décor screams “Zen garden” rather than “Silicon Valley startup”.
5. download a blue light blocking app
If you absolutely must check your email at 11 PM (spoiler: you definitely don't need to, unless you're on call or something), consider downloading an app that reduces blue light emissions from your screen. These apps are like the digital equivalent of slapping a pair of sunglasses on your phone—chic and sleep-friendly.
6. embrace candlelight evenings
Nothing says “I value my sleep” like lighting your home with candles after sunset. Sure, you’ll look like you’re preparing for a Victorian-era séance, but your circadian rhythm will thank you. Just make sure your housemates aren’t scared of flickering shadows.
7. swap scrolling for soothing activities
Replace your late-night screen time with something that soothes your soul. Try journaling, knitting, or, if you’re feeling adventurous, learning to yodel. Remember: no one can hear you butcher a yodel if you’re alone in your flat.
8. be mindful of your lighting
In addition to screen light, the artificial lighting in your home can impact your sleep. Consider switching to warm-toned light bulbs in the evenings to help signal your brain that it’s time to wind down. String lights and dimmable lamps can create a cosy, relaxing atmosphere—perfect for unwinding after a busy day.
9. the blue light detox challenge
Challenge yourself to a blue light detox for one week. No screens after 9 PM, no exceptions! Use the time to rediscover hobbies, cook elaborate meals, or finally tackle that towering pile of laundry. By the end of the week, you’ll not only sleep better but also feel like a productivity wizard.
the morning after
If you’ve had a blue light-induced rough night, don’t fret. You can reset your circadian rhythm by getting some sunlight in the morning. Step outside, let the natural light hit your face, and bask in the knowledge that you’re essentially solar-powered.
Pro tip: wear sun cream in the summer unless you fancy looking like a lobster by lunchtime.
a cautionary tale
Allow us to share the tragic (and entirely fictional) story of Dave. Dave loved his smartphone more than life itself. He’d spend hours in bed watching videos of people falling over (a noble pursuit) and ended up averaging five hours of sleep per night. Dave became a zombie. Not the fun, Halloween costume kind—the irritable, perpetually tired kind who forgets where they’ve put their keys. Don’t be like Dave. Prioritise your sleep, and your future self will thank you.
conclusion: blue light isn’t the villain, poor choices are
Let’s not blame blue light entirely for our collective lack of sleep. It’s just a wavelength doing its job, after all. The real culprit is our inability to put our gadgets down. But by implementing a few simple changes, you can outsmart your screens and give your brain the rest it so desperately needs.
So, the next time you find yourself on your phone at midnight, ask yourself: do I really need to watch another cat video, or can it wait until tomorrow? (Spoiler: it can.) Now, go forth and reclaim your sleep—blue light be damned!
Until next time, eve Sleep.
