How is the blue light of your screens disturbing your sleep cycle?

Screen exposure is the reason behind poor sleep cycles. Blue light lowers melatonin (sleep hormone). What are the Strategies for rebalancing your sleep cycle?

New Delhi: Scrolling on your phone when lying in bed and feeling that you can’t sleep at night—this is due to the vast exposure to screens. Poor sleep is not only a problem; there are several health risks.

How your body’s sleep cycle works 

Your sleep cycle is designed according to the circadian rhythm (sleep-wake cycle). This tells you when you must sleep and wake; this rhythm depends on hormone release, body temperature, cell regeneration, and even light and dark. When it gets dark, your body makes a sleep chemical called melatonin. Which makes you sleepy and helps you fall asleep. During the daytime, blue light from the sun helps you stay awake; blue light tells your brain it's daytime, and the brain signals the body to stay alert.

How watching the screen tricks your brain 

Mostly at night, we are on screens, and the blue light emitted from phones, televisions, laptops, or any other device causes trouble. Your brain gets tricked, as the fall of blue light on your eyes makes it think that it’s not the time to fall asleep; your body stops making melatonin (sleep chemical), resulting in a poor sleep cycle and restlessness. Your body gets confused; with lower melatonin levels, you don’t get the required sleep. Your body's natural sleep schedule gets messed up.

Short-term and long-term health risks 

Short-term problems:

Sleepiness, restlessness, fatigue, and difficulty concentrating/memory loss.

Mood disturbances such as irritability, anxiety, and short-term depression are common and dangerous microsleeps.

Long-Term Health Risks 

Insufficient sleep significantly raises your risk for serious conditions, which include cardiovascular problems like high blood pressure, heart attack, and stroke.

Metabolic issue: Diabetes (type 2), weight gain, obesity, etc.

Hormonal imbalances: They’re directly linked to chronic depression and anxiety.

Strategies for rebalancing your sleep cycle 

Master your schedule:

• Fix your bedtime: This is the fundamental principle; sleep and wake up at the same time every single day. Even on weekends and holidays, this helps in regulating the body’s natural sleep cycle.
• Slow adjustment: If your schedule is too far off, then don’t change it in one go; instead, try to sleep for 15/20 minutes before your usual time and wake up 15/20 minutes before you generally get up, then gradually increase the time unit until you reach the ideal time.

Optimize Your Sleep Environment:

• Darkness: Make your room as dark as you can. Use an eye mask to block out all the light because a small amount of light can disturb melatonin production.
• Comfortable Bedding: Invest in a supportive mattress and comfortable pillows.

Embrace Good Sleep Hygiene:

• Limit your screen time and blue light exposure: Avoid blue light, especially at night, and use night mode or blue light filters on devices.
• Manage Caffeine and Alcohol: Avoid caffeine at least 6-8 hours before bedtime.
• Alcohol: Alcohol disrupts sleep later in the night. Limit consumption, especially in the evening.