Your brain releases melatonin before you sleep. Melatonin is a hormone that reduces alertness and helps to make you sleepy. Light can hamper your brain releasing melatonin.
Many of us now cannot do without their electronic devices. This includes using them to check emails or chat with friends right before we go to bed, even when your bedroom lights have been switched off. However, using electronics before bed can have an adverse impact on your sleep.
Our electronics emit blue light. According to researchers at the National Academy of Science3, if enough blue light enters our eyes, the pineal gland can stop producing melatonin. This effect is larger when the devices are used closer to our eyes. However, if we really cannot do without using our phones before we sleep, there are a few things we can do to reduce its impact:
- Switch on night mode – this makes your screen turn yellow and less glaring.
- Dim the screen as much as possible or use the device further away from your face – reducing the amount of blue light that enters your eyes.
Use apps or screen protectors that have inbuilt night settings that reduce blue light on phone screens.