Do you have trouble falling asleep? Maybe it’s something you haven’t thought to address. Do you look at your phone and scroll through social networks before bed? The blue light that emanates from your phone’s screen can have a big impact on falling asleep. It’s definitely not good to look at blue light before bed, it affects your body and many people may find it harder to fall asleep because of it. In this article, we’ll take a closer look at blue light. We’ll give you tips on how to turn off the blue light on your phone, show you if the iPhone can block blue light, or if there’s another way to avoid blue light before falling asleep.
Obsah
Do you know what blue light is? Where can we meet blue light?
Blue light is light with a low wavelength and very high energy. The wavelength of blue light is 380 nm – 500 nm. It is one of the shortest wavelengths ever. Blue light is most often emitted from computer monitors, televisions, smartphones or tablets. Even in the sun’s rays you will find a blue component of light, but this is not harmful in itself. The biggest problem is the length of exposure to this blue light and also the distance from the source. We are often exposed to blue light for around 10 hours a day!
What causes blue light?
You may not even realize it, but blue light is very harmful. This low-frequency light passes through the cornea, the lens of the eye and reaches the retina. The problem is that when blue light is absorbed by the eyes, melatonin production is suppressed. And melatonin is one of the key ingredients for falling asleep quickly. This hormone makes us feel drowsy and thus fall asleep faster. During the day, the blue light may come in handy because you won’t be as tired, but by evening it will all come back and you’ll probably have trouble falling asleep. Blue light throws a person’s internal clock around and thus directly affects sleep and functioning during the day. In addition to this, excessive amounts of blue light can cause headaches, red eyes, dry eyes or in some cases blurred vision.
How long before bedtime to avoid blue light?
There are many sources and more data on how long before bedtime to block blue light. Often you will find that you just need to stop looking into the blue light an hour before sleep and start blocking it. That is such a minimum. Much better than looking at your phone with blue light is to listen to podcasts or read a book. Somewhere you will also come across information that you should start blocking the blue light as early as 2 – 3 hours before falling asleep, so that the final effect is even better.
How to block the blue light at bedtime?
We’ve already written that blue light before bedtime is harmful, but how do you deal with it and get to sleep better and faster? Do you want to fall asleep happily and be full of energy in the morning? One option is to use black out blinds or curtains to keep the light from the outside out of the room. Don’t watch TV, look at your mobile phone or computer for at least an hour before going to bed. We recommend blocking blue light in the evening. You can do this with smart fluorescent lamps that can be set to orange in the evening. You can use a variety of filters and apps on your computer, turn on night mode on your smartphones or use blue light glasses. To make sure the blue light doesn’t strain your eyes as much, keep the monitor angle well adjusted and choose a matte monitor that is less glare-inducing.
How do I turn off the blue light on my phone? Can I block the blue light on my iPhone?
It’s very fortunate that smartphone manufacturers are thinking about those who want to worry on the phone, but also want to avoid blue light. It’s very easy to turn off the blue light on an iPhone. There is a program or setting called Night Shift on these smartphones. This is a program that makes sure that the display colors gradually shift automatically to warmer colors, i.e. away from blue light. The advantage is that in the morning, the iPhone will switch back to the normal colours you are used to.
How do I turn on Night Shift on my iPhone? You can do this in the control center by holding down the brightness control, you can tap the button to turn on this mode. The second option is to go to the settings, to the display and brightness section, where you’ll find Night Shift mode directly. From this screen, you can schedule the times when the mode starts and adjust the colour temperature. But Android smartphones can also turn on night mode and block blue light. Usually you just put settings, system and in the screen section you set the night lighting.
The editors conclude by considering whether blue light has a harmfulness that threatens easy falling asleep, and advise on what to do about blue light
We’re glad you’ve read this far in our article. Blue light is indeed very harmful and should be taken into account. There is a risk of less melatonin production, which makes us tired. If you want to fall asleep quickly and not have disrupted biological rhythms, it is necessary to filter the blue light before going to bed. Just think to yourself how many hours you spend in front of the computer, mobile phone or TV, you will come to a rather high number, that is, with exceptions.
If you have an iPhone, you can use Night Shift mode to block the blue light at night, and you can do the same on Android phones. Blue light blocking glasses or other filters can also help. Blue light is all around us nowadays and more and more we are willingly looking into it. Just think about it and you can take one step towards a good night’s sleep today.
