I love sleep.  I look forward to my nighttime routine every day.  You know why?  Because sleep is so, so good for my body.  There is nothing like waking up well-rested and feeling like I can tackle the world.  Restorative sleep is an answer to so many health ailments, especially when so many people are continuously sleep-deprived.  In addition to simply not carving enough time out for sleep, there are many ways that our busy modern life gets in the way of sleep, too.

Did you know that exposure to “blue light” has become a hot topic recently because it’s linked to sleep pattern disruptions?  The issue is that the blue light emitted from TVs, screens, and devices can delay the release of melatonin (our body’s natural sleep hormone) while simultaneously increasing the secretion of cortisol (our body’s natural stress hormone that helps keep us awake).

Why does this matter?

Melatonin and cortisol are hormones that maintain a natural rhythm throughout the day.  While staying low when the sun is up, our melatonin level is supposed to rise a couple hours before bedtime to help us sleep.  Oppositely, cortisol is supposed to be higher in the morning, and gradually lower as the day progresses.  They’re both major players in the proper function of our circadian rhythms, which must work correctly in order for us to be awake during the day and asleep at night.  The problem is that several different influences can potentially disrupt the natural increase in melatonin (and decrease of cortisol) in the evening, making it difficult for us to go to sleep.  Some disruptors can include EMFs, night exercise, caffeine, alcohol, nutritional deficiencies (like magnesium), and even stress.

Also noteworthy, all types of light have a massive influence on melatonin and cortisol production.  We need plenty of natural sunlight early in the morning and throughout the day to suppress our sleep hormone, but then it’s important to limit light exposure in the evening to trigger melatonin production in our bodies, prompting us to fall asleep at night.  Conversely, we rely on the opposite effects of sunlight on cortisol levels.  A disruption of normal light exposure can actually be pretty detrimental to taking advantage of restorative sleep.  A lack of natural sunlight during the day or an excess of artificial light in the early evening can suppress our natural melatonin production.

What makes that especially difficult is that our modern routines don’t work with the natural rhythms of sunlight.  We use artificial light to stay awake well past sundown, which generates more difficulty for our natural circadian rhythms to do their jobs.  It’s estimated that just one hour of blue light stimulation from ambient lighting, TVs, screens, and devices can translate to 30 minutes less melatonin production, while also increasing cortisol levels.

This hormone disruption can seriously undermine our efforts at trying to get the necessary restorative sleep, which is so vital for our bodies to function optimally.

What can we do?

If you or your children have trouble falling asleep, trying to eliminate screen time 90-120 minutes before bedtime would be a fantastic place to start.  Put devices away, turn off the TV, and turn off lights that aren’t needed.  Children, especially, really need that 9-12 hour (depending in their age) restoration at night.  It’s so important for so many bodily functions and to set them up for success the next day at school.  Not getting enough restful sleep can create a lot of behavioral and learning issues, so it’s really not negotiable in my opinion.

If limiting isn’t an option, consider turning on the “night shift” setting on phones and devices, which automatically shifts the blue light to a more orange color in the evening.  Another option is to invest in some blue light glasses to block the blue light in the evening.  You can see my younger kiddos sporting theirs in the picture.  It can feel a little funny to wear them, but they definitely block the sleep-disrupting light.

Bottom line, do what you can to empower your family to get the restorative sleep they need.  If that includes limiting blue light, go for it.  It’s not an issue for everyone, but if there are sleep concerns in your home, this may be a perfect place to begin.