What types of devices have Blue-Light?

Too much man-made light can confuse your internal body clock. That’s called your circadian rhythm. Blue-light can slow the release of melatonin. Your body sends out this chemical when it’s time for bed. Without enough of it, you may have trouble getting a good night’s rest. Poor sleep is linked to health problems like high blood pressure, obesity, depression, type 2 diabetes, heart disease, and even some kinds of cancer.

Smartphones and Tablets

These put out more blue-light than any other colour. But your device may have a “night” mode. It lets you give your screen an orange tint with longer-wavelength light. You can often set it up to kick on automatically every night. Experts aren’t sure if switching to a screen with less blue is enough to keep your sleep rhythms on track. That’s because using your device excites your brain, separately from the light.

Laptops and Computer Monitors

These are just big versions of your smartphone or tablet. That means they send out the same kind of light. Your laptop or computer may have a night shift option, just like your phone. If not, you can install a computer program or use filters to lessen the blue tint of your computer screen or better still buy some Blue-Light Blocker glasses!

Fluorescent and LED Light Bulbs

These use less electricity than traditional incandescent light bulbs. But they put out more blue light. When you buy compact fluorescent (CFL) bulbs or LED (light-emitting diode) lights for your home, opt for a kind that’s coated to put out “warmer” light. Consider using a red bulb in your bedside lamp or nightlight. That’s the colour most helpful for sleep.

LED Televisions

Lots of flat-screen televisions are backlit with LED lighting. Some newer TVs may have an internal blue-light filter that you can switch on. Or you may buy a blue-light filter that goes over the screen. You can also adjust the colour and brightness of your TV by hand.

E-Readers

Digital readers are handy. But you might not doze off easily if you use one at night. One small study showed that people who used an “e-reader” in the hours before bedtime took longer to fall asleep than those who read from a printed book. They also felt less alert the next morning. Some e-readers have a setting to reduce blue light. Otherwise, you can simply turn down the overall light level on your device.

Handheld Gaming Systems

These use LED lights just like other digital screens. You may want to limit how much your child uses them at night. Kids’ eyes can’t filter blue light as well as adults’. So it may slow their release of melatonin even more than it does for grownups. Video games also stimulate their minds, which can keep them up. A number of studies suggest that kids put these devices away at least 30 minutes before bed.

How to Lessen Blue-Light

You can give blue-blocking glasses a shot. An anti-reflective coating on your regular glasses may also lessen blue light and glare. That could ease eyestrain. Try to turn devices off 1-2 hours before bed. If you can’t, switch to night mode and avoid bright screens. Wearing amber-tinted glasses a couple of hours before bed might help you sleep.

Kids and Screens

Kids need some blue light from the sun. It’s actually good for their vision. But lots of it from device screens are linked to ADHD, obesity, and nearsightedness. The American Academy of Pediatrics suggests:

• Keep kids away from screens until they’re 2 unless it’s just a video chat.
• Limit screen time to 1 hour a day for kids 2-5.