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Between responsibilities at home and at work, it’s easy to push sleep to the backburner, especially if you keep yourself going with caffeine and sugar every day. But sleep is necessary for every function in the body, impacting cognition, blood sugar regulation, cellular repair, immune function, regeneration and even the gut microbiome. Chronic poor sleep can increase your chances of developing dementia, heart disease, type 2 diabetes, obesity and depression.

It’s possible that sleep deprivation may even increase the risk of developing some cancers due to the impact on the body’s biological clock. This clock is the body’s natural sleep-wake cycle, commonly referred to as the body’s circadian rhythm. If you are struggling to get a good night’s sleep, optimizing circadian rhythm is key. An optimal circadian rhythm has also been found to be linked to adaptive changes in the gut microbiota, and rhythm disruptions have been linked to metabolic disturbances.

“One of the main considerations when it comes to circadian health is light.”

One of the main considerations when it comes to circadian health is light. Light is important because it sends signals to the brain letting it know when it’s time to sleep and when it’s time to wake up and be alert. With the invention of artificial light, especially light from screens such as iPhones, laptops and TVs, our eyes are constantly exposed to a type of light called blue light.

Blue light is a high-energy visible light that occurs naturally, but is now unnaturally pervasive as it is emitted by commonly used devices. While blue light exposure during the day can have beneficial effects, such as boosting alertness and improving mood, its presence in the evening can severely disrupt sleep patterns.

“Essentially the brain receives signals that it should stay awake, even at 1AM.”

Blue light influences the production of melatonin, a hormone that regulates sleep. When the eyes are exposed to blue light, especially during the evening, melatonin production is suppressed, making it harder to fall asleep and reducing the overall quality of sleep. This disruption can lead to difficulties in falling asleep, shorter sleep duration, and poorer sleep quality, which in turn affects overall health and well-being. Essentially the brain receives signals that it should stay awake, even at 1AM.

“…individuals who use electronic devices before bed tend to have more trouble falling asleep and report poorer sleep quality…”

Studies have shown that individuals who use electronic devices before bed tend to have more trouble falling asleep and report poorer sleep quality compared to those who avoid screens. This sleep disruption can lead to various health issues, including increased stress, impaired cognitive function, and a higher risk of chronic conditions such as obesity, diabetes, and cardiovascular disease.

“…turn off electronic devices at least one hour before bedtime.”

Avoiding blue light before bedtime can significantly improve sleep quality, and there are several ways to do so. One effective method is to turn off electronic devices at least one hour before bedtime. This helps signal to the body that it is time to wind down and prepare for sleep. Instead, try reading a book, journaling, spending time with loved ones or taking a relaxing bath.

If you must use your phone or computer, many devices now come with built-in features, such as “night mode” or a red filter, which can reduce blue light emissions. Another approach is to use blue light-blocking glasses, which can filter out blue light and minimize its impact on melatonin production. True blue-light blocking glasses are made with red lenses, which can prevent almost 100% of blue light from getting through.

“…sleep with your phone away from your bed so that you are not inclined to text or scroll on social media before falling asleep.”

Other simple light-related habits such as dimming the lights in the evening and using warm colored lights can signal to the body that it is time to prepare for sleep. Switching to nightlights in bathrooms instead of bright overhead lights is also beneficial, especially if you often get up in the middle of the night. Additionally, sleep with your phone away from your bed so that you are not inclined to text or scroll on social media before falling asleep.

Avoiding blue light exposure before bedtime is essential for maintaining healthy sleep patterns that contribute to overall health. Improving sleep quality can enhance daytime functioning, improve mood and support longevity.