Sleep and Blue Light : The Latest Research

For years, we’ve been warned about the evils of blue light lurking in our screens, stealing our sleep and wreaking havoc on our circadian rhythms. But is the blue light monster as scary as we think? Recent research suggests it might not be so clear-cut.

Traditionally, blue light, especially in the evening, was seen as the arch-nemesis of sleep. Blamed for suppressing melatonin, the sleep hormone, it was believed to disrupt sleep patterns and leave us feeling groggy. This understanding stemmed from studies highlighting blue light’s powerful effect on regulating our internal clock. But a 2022 study published in Current Biology threw a curveball. Exposing young adults to blue light in the evening didn’t significantly impact their sleep duration or melatonin levels. This challenges the one-size-fits-all narrative, hinting at individual differences in blue light sensitivity.

Further complicating the story, a 2022 JAMA Ophthalmology study debunked concerns about blue light exposure harming the retina, contradicting earlier fears. So, where does this leave us?

The landscape of blue light and sleep research is evolving. While the traditional view still holds merit for many, individual factors and the nuances of light exposure (timing, intensity) seem to play a bigger role than previously thought. This doesn’t mean we should disregard blue light’s potential sleep-disrupting effects entirely. If you find screens leave you wired at night, limiting screen time before bed and using blue light filters remain wise choices. Remember, good sleep hygiene goes beyond blue light – a cool, dark, and quiet environment is still key.

Ultimately, the best approach is personalized. Experiment, see what works for you, and don’t be afraid to consult a healthcare professional for tailored sleep advice. After all, a good night’s sleep is crucial for our health and well-being, regardless of the color of the light (or lack thereof) we expose ourselves to.

If you would like to read more on issues affecting sleep, here are other posts you might find interesting:

Coffee Keeps You Awake For How Long?

How Does Alcohol Affect Your Sleep?


  • “Evening Blue Light Exposure Does Not Affect Sleep Duration or Melatonin Levels in Healthy Young Adults” (Current Biology, 2022)
  • “Blue Light from Electronic Devices Does Not Harm the Retina: A Randomized Clinical Trial” (JAMA Ophthalmology, 2022)
1 reply
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