How Blue Light Harms Your Sleep

In today's world, our screen devices have become an essential part of our daily routine. We use them to work, communicate, and entertain ourselves. However, the constant exposure to blue light emitted from these screens is a significant concern for our health. Blue light can be beneficial during the day, as it helps us stay alert and awake. However, exposure to blue light at night significantly harms our sleep quality and overall health.

Why blue light harms your sleep

Using screen devices (which emit blue light) late at night tricks our brain into thinking it's daytime when it's not. This prevents the pineal gland from producing melatonin, the hormone that regulates our sleep-wake cycle. With less melatonin secretion, we may experience sleep disruption, leading to circadian disruption and health issues.

Why is this a problem?

Chronic exposure to blue light after sunset severely disrupts our circadian rhythm. It decreases sleep quality, cellular repair, regeneration, and speeds up the aging process. Our 24-hour cycle, known as the circadian rhythm, signals every cell in our body what to do and when to do it. Regularly disrupting this cycle can have severe consequences for our health.

So, what can you do about it?

To mitigate the risks associated with blue light exposure, there are several things you can do.

  1. First, try to limit your exposure to electronic devices after sunset.
  2. Set a curfew for your devices, and if you need to use them, use blue light filters that reduce the amount of blue light emitted like F.lux or Iris.
  3. You can also replace the light bulbs in your home with warmer (like red) light bulbs that do not emit blue light or use candles.
  4. Wear Ra Optics Sunset Lenses, which are designed to filter out harmful blue light and, consequently, promote the natural production of melatonin and sleep like you’re designed to, and wake up feeling rested.
Ra Optics blue light protection glasses


It's important to note that not all blue light is bad. Natural blue light from the sun can be beneficial during the day, helping us feel awake and alert. However, it's essential to minimize our exposure to blue light after sunset to promote healthy sleep patterns and maintain a healthy circadian rhythm. By taking the steps mentioned above, you can significantly reduce your risk of sleep disruption and other health problems associated with blue light exposure.


Blue light exposure from our screen devices significantly impacts our sleep quality and overall health. By taking some simple steps to reduce our exposure to blue light after sunset, we can protect our circadian rhythm and promote better sleep, leading to a happier and healthier life.

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