A blue light sleep light makes you sleep better at night?

For some people who can't sleep in the dark, the light in the bedroom can help them fall asleep. However, it is not just a lamp that you can use as a sleeping companion. Bedroom lights that emit blue light are thought to be more effective at helping you sleep soundly. Is that right?

The bedroom lamp with blue light makes you sleep better

The study published by PLoS One conducted research on two different groups to test the above ideas. One group was asked to sleep in a special room lit with blue lights, while the others rested in a white room. Both groups also had their resting heart rate and brain activity monitored.

Afterward, researchers found that people who slept in a room with blue light in the bedroom looked more relaxed and calm, so they fell asleep faster in just one minute. In contrast, participants who were asked to sleep in a white light room took up to 3.5 minutes, or more, to finally fall asleep. Researchers concluded that yes, it is true that bedroom lights with blue lighting can relax the mind than the other color spectrum.

Unfortunately…

Blue lights actually make it difficult for you to sleep at night

The above research was carried out during the day. In fact, using a bedroom lamp that glows blue actually makes it more difficult for you to sleep at night. This negative effect has to do with the way your body's biological clock works, which is called the circadian rhythm.

Circadian rhythms work in response to changes in light and dark as the body's way of saying, "Hey, it's time for you to wake up!" and "Come on, now it's time for you to sleep". Dim atmosphere and cold weather at night will trigger the brain to release the hormone melatonin which makes you feel sleepy and relaxed, a sign of your time to sleep. Once the body is exposed to morning sunlight (natural light), the body's biological clock will stop the production of this sleepy hormone and replace it with the hormone cortisol which makes you more alert and alert, ready to go through the day.

Well, the human body was found to be the weakest against the blue light spectrum, which is found in most bedroom lights. The blue light emits the properties of the natural light from the sun, so the body's biological clock perceives this light as a signal that it is still morning. Therefore, melatonin production stops and is quickly replaced by the hormone cortisol and other stress hormones because the body thinks you are still / already awake.

In short, being bathed in blue light before bed can actually make you more energized, so it takes longer for you to fall asleep. In fact, even after a good night's sleep, people who sleep with the light on tend to have a harder time waking up in the morning, are more sluggish, and are easily sleepy throughout the day.

Lack of sleep for a long period of time can be bad for health

These changes in sleep patterns then mess up the body's biological clock system, which will have a detrimental effect on health. This is because the body's biological clock not only controls the alertness and alertness of our conscious mind but also regulates the "working hours" of every organ in the body.

Circadian rhythm disturbances due to decreased levels of melatonin in the body have been linked to risk factors for obesity, diabetes, heart disease, and several types of cancer, such as breast cancer and prostate cancer.

What should be done?

Train yourself to sleep with the lights off. The dim atmosphere and cold weather at night will trigger the brain to release the hormones melatonin and adenosine which make you feel sleepy and relaxed, as a sign it's time for you to sleep. The more sleep-inducing hormones are released at night, you can sleep better and last longer.

In addition, avoid using your laptop, watching TV, and / or playing cellphones before bed. You can also find blue light from the screen of your favorite gadget.