With modern life revolving around screens, it’s no wonder more and more people struggle with falling asleep. One of the main reasons for this is blue light. Found in everything from smartphones to televisions, blue light can seriously disrupt your sleep pattern. In this blog, we’ll explore how blue light affects sleep and how simple changes, like wearing comfortable loungewear or switching to natural products, can help improve your bedtime routine.
What Is Blue Light and How Does It Impact Sleep?
Blue light is a type of light emitted by digital devices such as phones, tablets, and even LED lighting. While exposure to natural blue light from the sun during the day is beneficial, boosting alertness and mood, artificial blue light in the evening can suppress melatonin, the hormone that signals your body it’s time to rest.
Whether you’re in your cozy pyjamas, lounging in loungewear, or settling into your favourite night dress, exposure to screens before bed could be the reason you’re tossing and turning. This is why adopting a screen-free, relaxing routine is vital for better sleep.
How to Limit Blue Light Exposure Before Bed
- Turn Off Screens: Ideally, turn off electronic devices at least an hour before you go to sleep. The longer you can go without screen time, the more melatonin your body will produce naturally.
- Use Blue Light Filters: If avoiding screens isn’t possible, use blue light filters on your devices or wear blue light-blocking glasses.
- Create a Calming Environment: Changing into comfortable loungewear or a soft night suit can help signal to your body that it’s time to relax. Many people find that wearing the right sleepwear plays a huge role in how well they sleep. Opt for breathable fabrics like cotton to stay cool and comfortable throughout the night.
How to Reduce Effects Of Blue Light to Improve Sleep?
Reducing the effects of blue light before sleep can help improve sleep quality and make it easier to fall asleep. Here are several ways to minimise blue light exposure:
1. Use Blue Light Filters on Devices
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Screen Filters: Many smartphones, tablets, and computers offer built-in blue light filters or "night mode" features that reduce blue light emissions during evening hours.
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Apps: You can also install apps like f.lux (for computers) or Night Shift (iOS) to automatically adjust screen brightness and color to warmer tones in the evening. Steps
2. Wear Blue Light Blocking Glasses
Blue light-blocking glasses are designed to filter out blue light from screens and artificial lighting. These can be worn in the evening to reduce exposure.
3. Dim Indoor Lighting
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Switch to warmer, dim lighting in your home after sunset. Incandescent or amber/red-toned bulbs emit less blue light than bright white or fluorescent lighting.
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Avoid bright LED or fluorescent lights, especially in areas like the bedroom.
4. Limit Screen Time Before Bed
Aim to stop using screens (phones, computers, tablets, TVs) at least 1-2 hours before bed. This allows your body to start producing melatonin naturally, which is important for sleep.
5. Use "Dark Mode" or “warm tones” on Devices
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Many apps and devices offer a "dark mode" that changes the background to darker tones. This reduces the overall brightness and blue light emissions from screens.
- Here are the steps to set warm tones for nighttime on both iOS and Android devices to help reduce the effects of blue light:
For iOS - to enable Night Shift
- Open Settings:
- Go to the Settings app on your iPhone or iPad.
- Navigate to Display & Brightness:
- Scroll down and tap Display & Brightness.
- Enable Night Shift:
- Tap Night Shift.
- You can turn it on manually or schedule it to activate automatically at a specific time.
- Set a Schedule:
- Tap Scheduled to turn on Night Shift during certain hours (e.g., from sunset to sunrise or a custom schedule).
- If you want it to match the local sunset and sunrise times, enable From Sunset to Sunrise.
- Adjust Color Temperature:
- Use the slider under Color Temperature to adjust how warm you want the screen to be during Night Shift. Moving the slider to the right makes the screen warmer, reducing more blue light.
- Manually Enable Night Shift:
- If you want to turn Night Shift on immediately, tap Manually Enable Until Tomorrow at the top of the Night Shift settings.
For Android - to enable the Night Light or Blue Light Filter
- Open Settings:
- Go to the Settings app on your Android device.
- Navigate to Display:
- Scroll down and tap Display.
- Turn on Night Light/Blue Light Filter:
- Look for Night Light (on some Android devices, it may be called Blue Light Filter or Eye Comfort Shield depending on the manufacturer).
- Tap it to turn it on.
- Set a Schedule:
- In the Night Light/Blue Light Filter settings, select Schedule or Turn on Automatically.
- You can choose Sunset to Sunrise or set a custom schedule (e.g., from 9:00 PM to 7:00 AM).
- Adjust the Intensity:
- Use the slider or settings available to adjust how warm or cool the screen appears. Moving the slider to a warmer tone reduces blue light.
- Manually Enable:
- If you want to turn it on immediately, you can toggle the Night Light or Blue Light Filter manually from the Quick Settings menu (accessible by swiping down from the top of the screen).
These settings will help you reduce blue light exposure during the evening and make your screen more comfortable to look at before bed.
6. Consider Blue Light Filtering Window Films
If you’re exposed to bright artificial lights, especially from digital signage or outside streetlights, blue light-reducing window films can help filter the light entering your room.
7. Prioritize Natural Light During the Day
Getting enough natural sunlight during the day helps regulate your body’s circadian rhythm, making it easier to wind down in the evening. This also helps mitigate the effects of blue light exposure later in the day.
8. Create a Relaxing Bedtime Routine
To minimize the temptation to use devices at night, develop a bedtime routine that includes non-screen activities, such as reading a book (preferably in dim lighting), meditating, or listening to relaxing music.
9. Consider Using Smart Lighting
Smart bulbs can be programmed to gradually dim and change color temperature in the evening to simulate sunset lighting, which can help signal to your brain that it’s time to wind down for bed.
Reducing blue light exposure will help regulate your body's natural sleep-wake cycle and improve your sleep quality over time.
Final Thoughts
Reducing blue light exposure is key to improving your sleep, and a few lifestyle changes can help. In addition to avoiding blue light, many people are now incorporating natural products into their evening routines to enhance sleep quality. Whether it's skincare products or essential oils, opting for natural ingredients can help your body unwind.
If you're looking for thoughtful gifts, a gift hamper basket filled with cozy menswear, or women's nightwear, organic candles to help your loved ones not only relax but also support healthier sleep habits.Whether it’s having a soothing cup of herbal teas, wearing comfortable loungewear, using aromatherapy, or simply turning off screens earlier in the evening, small adjustments can make a big difference. So, dim the lights, read a book, sip a cup of relaxing Paizlie Tea, relax in your favorite Paizlie loungewear, light a Paizlie candle, and let your body prepare for a restful night's sleep. Good Night Sweet Dreams!
