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See Full Reference to sleep problems stemming from electronic devices that emit blue light. Numerous studies have established a link between using devices with screens before bed and increases in sleep latency, or the amount of time it takes someone to fall asleep. Additionally, children who use these devices at night often do not receive enough high-quality sleep and are more likely to feel tired the next day.

See Full Reference. Unlike blue light, red, yellow, and orange light have little to no effect on your circadian rhythm. Dim light with one of these colors is considered optimal for nighttime reading. Portable e-readers like the Kindle and Nook emit blue light, but not to the same extent as other electronic devices. If you prefer to use an e-reader such as a Kindle or Nook, dim the display as much as possible.

Establish a Relaxing Bedtime Routine: A regular bedtime that ensures an adequate amount of rest is essential for healthy sleep. The hour before bed should consist of relaxing activities that don’t involve devices with screens.

See Full Reference reduce blue light emissions and decrease the display’s brightness setting. You should manually dim the display if your device does not automatically adjust the brightness in nighttime mode.

Joanna Cooper, M.D., a neurologist and sleep medicine specialist with the Sutter East Bay Medical Foundation, says bright screens stimulate the part of our brain designed to keep us awake. Looking at a brightly-lit screen prior to sleep can make for a restless night.

Device screens produce blue light, Dr. Cooper says, which is the part of the light spectrum most active in our sleep cycle. Stimulation of this part of the brain suppresses production of melatonin, making it difficult for many people to “turn off” their brains and fall asleep.

“The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” Dr. Cooper says. “But it’s more likely that our evening texting, television shows or video games are stimulating in themselves, keeping the brain busy and wound up, and even causing adrenaline rushes instead of calm.”

Mariana Figueiro led a team of scientists who found that exposure to the light from self-luminous displays, such as Apple iPads, could be "linked to increased risk for sleep disorders because these devices emit optical radiation at short wavelengths, close to the peak sensitivity of melatonin suppression".

He said the issue at stake was an important one, namely the potential adverse effects of light and use of computer and television screens on sleep, the body"s circadian system and brain alertness.

However, it’s not just that you’re on your phone that can disrupt your sleep. It’s more what you’re doing with the technology that makes a difference, like actively using your phone.

Phone screens and sleep have a tricky relationship. The blue light from your phone is an artificial color that mimics daylight. This can be great during the day, as it can make you feel more alert, but it’s just the opposite of what you need at night when you’re winding down and ready to hit the hay.

This isn’t necessarily happening to everyone, though. “Studies that have really shown support for light’s impact on sleep onset and melatonin production are much more people using screens for two hours straight prior to bedtime,” Dr. Drerup notes.

Dr. Drerup adds that what you’re doing on your phone before bed matters more. “The content you’re looking at probably has more of an impact than the blue light from the screens,” says Dr. Drerup. “There might be people that are more sensitive to it — but it’s really much more about what you’re doing on those devices.”

You probably know what it’s like to scroll through Facebook right before bed and see something that makes you upset. Unsurprisingly, stress and anxiety are often two major reasons for disrupted sleep.

There are various products on the market designed to reduce ambient artificial light pollution. F.Lux is a free software program that filters blue light from computer screens. "Smart bulbs" automatically dims light bulbs with the setting of the sun. At the Consumer Electronics Show, health tracker startup, Misfit, has launched a smart bulb that is timed to change colors with a user"s sleeping patterns.

But the best solution is also the most low-tech: "blue blocker" sunglasses. These awkward, wide-lens, orange-tinted sunglasses look like they fell out of a Miami Vice fan club for cataract patients, but they work wonders. Without blue blockers, study participants experienced a 46 percent reduction in the brain"s sleep chemical, melatonin. As such, they"ve been successfully used to improve ADHD symptoms in sleep-deprived youth. Another study found that they "may be useful in adolescents as a countermeasure for alerting effects induced by light exposure through LED screens."

Previous studies have already shown that watching screens before going to sleep damages our sleep. It has also been found that exposure to blue light with wave lengths of 450-500 nanometers suppresses the production of melatonin, a hormone secreted at night that is connected with normal body cycles and sleep. The new study, published in the journal Chronobiology International, was undertaken by researchers Prof. Abraham Haim, head of the Israeli center for interdisciplinary research in chronobiology at the University of Haifa; doctorate student Amit Shai Green of the Center for Interdisciplinary Chronobiological Research at the University of Haifa and the Sleep and Fatigue Center at Assuta Medical Center; Dr. Merav Cohen-Zion of the School of Behavioral Sciences at the Academic College of Tel Aviv-Yafo; and Prof. Yaron Dagan of the Research Institute for Applied Chronobiology at Tel Hai Academic College. The researchers sought to examine whether there is any difference in sleep patterns following exposure to blue screen light as compared to red light prior to sleep, and furthermore, to find which is more disruptive: wavelength or intensity?

The study participants were 19 healthy subjects aged 20-29 who were not aware of the purpose of the study. In the first part of the trial, the participants wore an actigraph for one week (an actigraph is a device that provides an objective measurement of the time when an individual falls asleep and wakes up). They also completed a sleep diary and a questionnaire about their sleeping habits and quality of sleep. In the second part of the trial, which took place at Assuta"s Sleep Laboratory, the participants were exposed to computer screens from 9 p.m. to 11 p.m. -- the hours when the pineal gland begins to produce and excrete melatonin. The participants were exposed to four types of light: high-intensity blue light, low-intensity blue light, high-intensity red light, and low-intensity red light. Following exposure to light, they were connected to instruments that measure brain waves and can determine the stages of sleep a person undergoes during the course of the night, including awakenings not noticed by the participants themselves. In the morning, the participants completed various questionnaires relating to their feelings.

On average, exposure to blue light reduced the duration of sleep by approximately 16 minutes. In addition, exposure to blue light significantly reduced the production of melatonin, whereas exposure to red light showed a very similar level of melatonin production to the normal situation. The researchers explain that the impaired production of melatonin reflects substantial disruption of the natural mechanisms and the body"s biological clock. Thus, for example, it was found that exposure to blue light prevents the body from activating the natural mechanism that reduces body temperature. "Naturally, when the body moves into sleep it begins to reduce its temperature, reaching the lowest point at around 4:00 a.m. When the body returns to its normal temperature, we wake up," Prof. Haim explains. "After exposure to red light, the body continued to behave naturally, but exposure to blue light led the body to maintain its normal temperature throughout the night -- further evidence of damage to our natural biological clock."

The most significant finding in terms of the disruption of sleep was that exposure to blue light drastically disrupts the continuity of sleep. Whereas after exposure to red light (at both intensities) people woke up an average of 4.5 times (unnoticed awakenings), following exposure to weak blue light 6.7 awakenings were recorded, rising to as many as 7.6 awakenings following exposure to strong blue light. Accordingly, it is hardly surprising that the participants reported in the questionnaires that the felt more tired and in a worse mood after exposure to blue light.

"Exposure to screens during the day in general, and at night in particular, is an integral part of our technologically advanced world and will only become more intense in the future. However, our study shows that it is not the screens themselves that damage our biological clock, and therefore our sleep, but the short-wave blue light that they emit. Fortunately various applications are available that filter the problematic blue light on the spectrum and replace it with weak red light, thereby reducing the damage to the suppression of melatonin," concludes Prof. Haim.

"We are continuously exposed to artificial light, whether from screen time, spending the day indoors or staying awake late at night," says Salk Professor Satchin Panda, senior author of the study. "This lifestyle causes disruptions to our circadian rhythms and has deleterious consequences on health."

Using blue-light devices suppresses the secretion of melatonin, a hormone released from the pineal gland overnight to control your sleep-wake schedule. As a result, it takes your body much longer to feel tired and delays bedtime significantly. Screens also stimulate parts of the brain that make us feel alert, raise our body temperature and heart rates. This makes it difficult to stay asleep and feel well-rested.

These results are fairly alarming, as it shows that the screens we so often use nowadays are having a negative impact on our sleep time and quality of sleep. Charles Czeisler, PhD, MD, FRCP, and chief of Brigham and Women’s Hospital’s Division of Sleep and Circadian Disorders notes that there has been a decline in average sleep duration and quality in the past 50 years, and attributes this decline directly to electronic devices emitting blue light. Below is a chart that shows the decline in average hours of sleep over the years.

Another way to build a healthier relationship with screens is to protect the time you spend without one. People should spend at least three to four hours each day completely detached from screens, Christakis says. His research has found screen time affects children’s language skills and is correlated with potential behavior problems. “I think what we really need to focus on as a society is having other more healthy, traditional ways of engaging with the people in front of you or even with yourself,” he says.

Excessive screen use can also damage the eyes. Many adults now have digital eye strain, a condition caused by focusing on close objects—like phone screens—for too long that can lead to eye fatigue, eye pain, and blurred vision, says Dr. Megan Collins, assistant professor of ophthalmology at Johns Hopkins Medicine’s Wilmer Eye Institute. Some early research also suggests that excessive screen time during the pandemic may even be leading to increased rates of myopia, or nearsightedness.

night. Electronic devices stimulate brain activity, they say, disrupting your ability to drift off to sleep. But according to the National Sleep Foundation, more than 90 percent of Americans regularly use a computer

With their brains, sleep patterns and even eyes still developing, children and adolescents are particularly vulnerable to the sleep-disrupting effects of screen time, according to a sweeping review of the literature published today in the journal Pediatrics.

“The vast majority of studies find that kids and teens who consume more screen-based media are more likely to experience sleep disruption,” says first author Monique LeBourgeois, an associate professor in the Department of Integrative Physiology at CU Boulder. “With this paper, we wanted to go one step further by reviewing the studies that also point to the reasons whydigital media adversely affects sleep.”

Through the young eyes of a child, exposure to a bright blue screen in the hours before bedtime is the perfect storm for both sleep and circadian disruption,” LeBourgeois says.

“The digital media landscape is evolving so quickly, we need our research to catch up just to answer some basic questions,” says Dr. Pam Hurst-Della Pietra, founder of the nonprofit Children and Screens, which helped orchestrate the issue.

However, it’s not just that you’re on your phone that can disrupt your sleep. It’s more what you’re doing with the technology that makes a difference, like actively using your phone.

Phone screens and sleep have a tricky relationship. The blue light from your phone is an artificial color that mimics daylight. This can be great during the day, as it can make you feel more alert, but it’s just the opposite of what you need at night when you’re winding down and ready to hit the hay.

This isn’t necessarily happening to everyone, though. “Studies that have really shown support for light’s impact on sleep onset and melatonin production are much more people using screens for two hours straight prior to bedtime,” Dr. Drerup notes.

Dr. Drerup adds that what you’re doing on your phone before bed matters more. “The content you’re looking at probably has more of an impact than the blue light from the screens,” says Dr. Drerup. “There might be people that are more sensitive to it — but it’s really much more about what you’re doing on those devices.”

You probably know what it’s like to scroll through Facebook right before bed and see something that makes you upset. Unsurprisingly, stress and anxiety are often two major reasons for disrupted sleep.

Not all colors of light have the same effect. Blue wavelengths—which are beneficial during daylight hours because they boost attention, reaction times, and mood—seem to be the most disruptive at night. And the proliferation of electronics with screens, as well as energy-efficient lighting, is increasing our exposure to blue wavelengths, especially after sundown.

Setting your phone aside for the night at least 45 minutes before bed is one of the best ways to improve your sleep, but we all know the struggle of severing our tether with mobile devices and laptops. While there’s no substitute for fully shutting off the screens, if you just can’t, these 11 tech settings, features, and reminders may improve the quality of your nightly rest.

Perhaps the best known and easiest to use sleep-friendly setting is a simple screen tint that reduces blue light emitted by shifting the color scheme towards orange. The idea is that it decreases your exposure to sleep-disrupting blue light that affects your melatonin levels. We know that blue light disrupts sleep, but there’s little research so far on whether this setting actually helps. But why not try it? An orange tint never hurt anyone, and if it helps you sleep, it’s well worth it.

Like a blue-light filter, Dark Mode changes the appearance of your phone’s screen to make it more sleep and melatonin-production friendly. In messages, for example, rather than displaying texts with a light-colored background, the whole aesthetic flips to a dark gray scale, excluding the texts themselves. On iOS, this setting can be scheduled, from sunset to sunrise, or on a custom basis. On Android, this feature can be enabled on a custom schedule, based on ambient conditions, like sunset and sunrise, or manually.

To enable Dark Mode on iOS, open the settings app and navigate to display and brightness. On Android, it’s in the main dropdown menu as well as under the accessibility section of the Settings.

Both iOS and Android have a specific setting to encourage you to tuck in for the night, aptly called “Bedtime” (iOS) or “Wind Down" (Android). This feature allows users to select and set a schedule for sleeping and waking. When your set bedtime rolls around, iPhones automatically notify you (a setting that can’t be changed), and also stop displaying notifications on the home screen—though they can be viewed in the notification center. On Android, Wind Down grays out the screen and blocks notifications based on the schedule you set.

To turn on dark mode, open the left sidebar menu, and open settings and privacy. Dark mode and automatic dark mode can be found under the display and sound category.

Your central nervous system is the main information highway of your body. Sleep is necessary to keep it functioning properly, but chronic insomnia can disrupt how your body usually sends and processes information.