“A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
The evidence for the health benefits of adequate, restful sleep is overwhelming. Decades of research has shown that sleeping between 7 and 9 hours per night can relieve stress, reduce the risk of many chronic diseases, improve memory and cognitive function, and may even help with weight loss. (1) As many of us know by now, getting adequate, high-quality sleep is one of the most important, yet under-appreciated steps you can take to improve your overall health and well-being.
Yet for all we know about the benefits of sleep, there are millions of Americans who are still suffering from disordered sleep and insomnia. More than one-third of Americans report getting less than 7 hours of sleep per night, and 63 percent of Americans say their sleep needs are not being met during the week. (2, 3) The negative effects of sleep deprivation are serious: sleep durations that are consistently shorter than 7 hours in a 24-hour period are associated with cardiovascular disease and diabetes risk factors, depression, automobile and workplace accidents, learning and memory problems, and an overall increase in mortality. (4) Some may argue that poor sleep can even undo the benefits of a healthy diet and exercise routine. (5, 6)
Could using electronics at night ruin your sleep and increase your risk of death and disease?#chriskresser #healthylifestyle #artificiallight #bluelight
So what’s causing this epidemic of sleep disruption in our country? Many experts feel that our excessive use of communications technology (e.g. cell phones, laptops, television, etc.) is driving this significant level of sleep deprivation. If this is the case, it’s no wonder so many Americans struggle with poor sleep, since 95 percent have reported using some type of electronics at least a few nights a week within the hour before bed. (7) Checking email, watching your favorite late-night comedian, or responding to a text message in bed seems harmless enough, but the sleep disruption caused by these light-emitting devices is significant and potentially harmful to your health.
Research has demonstrated that nighttime light exposure suppresses the production of melatonin, the major hormone secreted by the pineal gland that controls sleep and wake cycles. (8) Therefore, a reduction in melatonin at night is associated with subjective levels of sleeplessness. (9, 10) But melatonin suppression has far worse consequences than simply poor sleep outcomes: it has also been shown to increase the risk of cancer, impair immune system function, and possibly lead to cardiometabolic consequences such as type 2 diabetes, metabolic syndrome, obesity, and heart disease. (11, 12, 13)
Blue Light and Melatonin Suppression
It is well established that short-wavelength or “blue” light is the most melatonin-suppressive; this is the type of light typically emitted by devices such as televisions, computer screens, and cellphones. (14, 15) To produce white light, these electronic devices must emit light at short wavelengths, close to the peak sensitivity of melatonin suppression. (16) This means that products such as tablets, smartphones, and other devices with self-luminous electronic displays are major sources for suppressing melatonin at night, thereby reducing sleep duration and disrupting sleep. (Figure credit: Wood et al, 2013)
Along with blue light emitted from electronic devices, research has shown that being exposed to normal levels of room lighting can have similar negative effects on melatonin. One study showed that one hour of moderately bright light exposure (1000 lux) was sufficient to suppress nocturnal melatonin to daytime levels. (17) Since melatonin suppression is intensity dependent, researchers suggest that lower intensities can have similar suppression effects at longer durations; for example, two hours at 500 lux would have a similar effect as one hour at 1000 lux. (For examples of lux values, check out this helpful chart.) This means that typical room light alone can have a similar suppressing effect on melatonin secretion as the light from backlit screens. (18)
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How to Prevent Melatonin Disruption (Without Tossing Your iPhone)
There are a few possible solutions for reducing your exposure to blue light at night. One that is commonly used in the ancestral health community is f.lux, a program that makes the color of your computer’s display adapt to the time of day, warm at night and like sunlight during the day. This program can be installed on computers, iPads, and iPhones, and may have a significant effect on your melatonin secretion when using these devices at night. The best part about this program is that it turns on automatically in response to the daylight in your particular time zone, so there’s no need to remember any adjustments to the screen.
A better option, in my opinion, is to use amber-lensed goggles once the sun has gone down. These blue-blocking lenses are highly effective in reducing the effects of blue light exposure, and in most cases completely eliminate the short-wavelength radiation necessary for nocturnal melatonin suppression. (22, 23, 24) These goggles have been shown to improve sleep quality as well as mood, simply by blocking blue light and simulating physiologic darkness.
The main reason I recommend using these goggles is because normal room light alone is enough to suppress melatonin at night, and unless you’re shutting off all the lights in your house when the sun sets, you’re still at risk for disrupting your melatonin-driven circadian rhythms. (25) While f.lux is a useful tool for your backlit devices, it’s nearly impossible to address all sources of melatonin-suppressing light in today’s world of modern technology and late-night work and entertainment habits. Amber-colored goggles are one of the only tools available to completely eliminate all blue light exposure at night, without ‘going off the grid’ and powering down your entire house after 7 PM.
There are two excellent (and cheap!) options for amber-lensed goggles on Amazon. The cheapest and most popular option is the Uvex brand, but if you wear eyeglasses you’ll need to get a wraparound pair like the Solar Shield brand. I’ve had many patients swear by these goggles, and if you can get over the dorkiness factor, you may find they make a big difference in your sleep quality, and perhaps even your general health and wellbeing as well!
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This site got my attention when searching for more problems caused by melatonin suppression. I began over a year ago making another web page for lighting, specifically digging into the effects of 450nm radiation. Then the best thing to appear was the lab test publicized by Dr Mark Rea at LRC. And he is involved with the graphic in “blue light and melatonin suppression” here which compares blue LEDs with iPad and orange tinted glasses. That was so neat I added an orange glasses spectral curve option to my site.
The only problem is that graph here shows only the blue LED, and the killer is the cool-white LED made by most manufacturers. Now, there is one maker that began correcting this poisonous wavelength in 2012 providing warm-white with CRI > 90.
Over a dozen LED types by about six makers are compared on my page, using the specific formula from Dr Rea’s lab test, showing directly the Circadian Stimulus by any of those, based on illuminance you need. You will see that incandescent bulbs cannot relate to melatonin suppression, but we are getting rid of those. Those used to be the light source to keep on all night while you sleep, with NO harm.
Cool-white fluorescent and now LEDs are everywhere, specifically because their efficacy is higher than warm-white; so that is where competition begins, it’s money vs. health. Did you know the AMA has written about this cool-white matter for more than two decades? Started with Fluorescent.
There must be labeling coming to let one know if the lighting they have, or would have, must have limited exposure, how much and when. It was done with UV tanning beds, legal limits on exposure times and how many times per day and week. Why?
Did you know our lead poisoned atmosphere exceeded 20 years (1950 thru 1974) because of Auto and Petrol companies fighting against the proof that a doctor provided in 1949. We went 20+ years smoking cigarettes before the actual cancer and more, warning label was required by law. Both these warnings, catalytic converters and cigarette warnings came about when the Surgeon General along with a Senator made it happen.
Today the leading LED makers are keeping this matter behind their door.
See that comparator page I mentioned at http://patmullins.com/spd_compare.html and please let me know of any suggestions.
There is a lens coating called blue protect made by Hoya, available from Vision Express, which reduces blue light to an acceptable level so as not to impair melatonin suppression.
Audrey, or if anybody can respond that would be great. How would you rate those Himalayan Salt lamps? I find them beautiful but I don’t know if having those around the house at night is disrupting my sleep.
Hi Andrew, Yes the Himalayan Salt Lamps (HSL) are very beautiful– and very disruptive if they are in your room while sleeping — however, they seem dim enough — and in the amber spectral wavelength — to be appropriate for winding down/ dimming down the light 1-3 hours before sleep. Actually these lights are a very inviting “excuse” to ditch the bright white/high blue spectrum lights at night, and turn on a little ambiance. It would be an interesting question to pose to the manufacturer to ask– what is the lumen level emitted by their HSL? I notice online that some HSL have dimmers available. Research shows that even <1.5 lumens is enough to interrupt the production of essential melatonin.
Thank you miss Audrey! Have you seen those studies on the color of rooms and how those influence sleep apparently? It actually seems contradicting because from the study I read, blue and green rooms stimulate the best sleep while red was sort of in the middle tier with royal purple being the worst. What do you think about that?
This is a great article Chris. Mos articles lack the links to scientific research studies, and those don’t cut it for me personally. I’m a ‘show me the data’ person. I’m definitely gonna check out Flux. The only downside seems that colors actually change, which might not be ideal for a graphic designer like me.
Another device that can be helpful to some is the Beam N Read LED 6 Hands Free Light that comes with 2 clip-on filters: a blue-blocking orange filter and a red filter. Worn around the neck, one of the major uses is for reading in bed at night (It’s also used for needlework, caregiving, travel, walking in the dark, power outages and more). Disclosure: I’m affiliated with the company that makes the lights. (Chris – if you’re interested in reviewing the light, contact me and I’ll send you one).
Inspired by this article, I have decided to go on a “technology fast” as a part of an effort to reset my internal circadian clock. I’m going to go camping for a few days and leave my laptop, tablet, and iPhone at home.
I imagine that the purist would leave her flashlight at home, too, but I want to be able to read. What should I look for in a lantern, headlamp, and/or flashlight? Do LED lanterns produce blue light? I’d prefer to not use something that requires fuel.
Cool Vicky : ) I recommend a red or amber flashlight. low blue lights.com and many astronomy sites have them for sale. Also, a quick fix is covering the front of a regular flashlight with a piece of red t-shirt material, red balloon, or red plastic tablecloth — fastened with a rubberband. We do this often at stargazing sessions for the public and scouts. Bring a star chart /planisphere so you can read the stars. download a free one with highlights of the month from skymaps.com or astronomy magazine. Don’t forget the binoculars : ) btw, there are lots of astronomy club “star parties” that are open to the public– many free, some even camp overnight with their telescopes. . . willing to share views of the cosmos with all who appreciate the wonders of the starry night sky.
Hi Chris (and anyone else who might be able to help).
I’m currently working on designing some iPhone apps to be used as part of a sleep study, recording the sleeping habits and patterns of children. I’m keen to try to be as sensitive as possible to the fact that using a mobile device at night will expose the parent/guardian/carer who is recording the child’s sleep to blue light that will affect their own sleep.
We’re looking into using the OS to intelligently understand (from the internal clock) when it is evening/night/daytime and to adjust the screen brightness automatically. We are also looking at designing the interface in a way that is sympathetic to night-time use and I wondered if you had any information on whether or not using ‘warm’ colours on dark backgrounds can go some way to reducing the amount of blue light produced?
Any help/pointers to resources greatly appreciated.
The only “safe” way is to put a blue-blocking filter on the OUTside. In my opinion, ALL manufactures of electronic devises ought to be selling their products with a night-friendly blue-blocking film that can be either left on 24/7 or removed at the owners discretion during the daytime… PLUS a warning that using these devises at night can be harmful without the film. If they don’t do this voluntarily, maybe a class-action lawsuit might get their attention.
Q:
how can we get rid of the awful side effects of late night sleep caused by electronics?
I use the Solar Shield sunglasses mentioned in the article when I work on the computer at night. I have found them very effective in shutting out the blue light and allowing me to fall asleep in a reasonable time after I finish on the computer and go to bed. I recommend them. They are available on Amazon for around $17.00
I have just bought a large digit blue LED alarm clock for my bedroom as I have trouble at night seeing the digits on my clock at night!
Should I get rid of it?
I use these inexpensive blue blockers and I am the joke of the family… I rarely watch the whole movie… I fall asleep!
http://www.amazon.com/dp/B00741II8E/ref=twister_B00741IHSU
What about just lowering the brightness on the ipad/iphone? Wouldn’t that reduce the amount of blue light?
I have not used amber goggles but seems like a good idea to prevent the risks incured by melatonin suppression. I just saw an advert on aljazeera america of jindue goggles. …said to improve sleep, reduces under eye bags and wrinkles….but use acupuncture as basis of the technology. Do u think these too will protect us from blue light as uvex goggles do?
I work nights and am looking for anything that will help me get adequate sleep during the day. Would these be useful for me and if so what is the best way to use them: wear them while I am working at night or put them on when I leave work right before I go to sleep (during which time it is already light outside)? I guess I’m not sure if the body actually stores the melatonin until it is needed or if it needs to be produced immediately before/while it is being used.
Hi Astra, I know this is a lot to consider, but please know that the World Health Organization’s International Agency for Research on Cancer warnings are well-established since 2007 that “shiftwork that involves circadian disruption is probably carcinogenic to humans” with significantly higher breast cancer rates. AMA came out with its own strong warnings in 2009 and 2012. I am angered that rarely do employers share this information with people who they hire to work the late shift. . . nor compensate them for it… nor offer any support training as to how minimize their risks. An extensive nurses research study was the first to prove the risks of circadian disruption… and it’s not even included in the nurses training curriculum. Perhaps OSHA can force employers to be honest with their employees who work the night shift. It’s no different than having an employee work with silica or asbestos without warning, training, and compensation. They are possibly worried about lawsuits (and they should be). Danish women have received financial compensation. If you can, please consider giving up the late shift. However, many people expose themselves to the same conditions voluntarily at home by sleeping with the TV and computers on… streetlights filtering in through moderately thin bedroom curtains… using white light night lights or bathroom lights at night. This is all so avoidable. It is so sad that needless, preventable harm is done to children and adults. Please speak up and share what you know. Demand that streetlights stop trespassing through your bedroom windows. We shouldn’t have to give up a night breeze through screened windows because we have to use black-out curtains instead.
Hi Astra, I know this is a lot to consider, but please know that the World Health Organization’s International Agency for Research on Cancer warnings are well-established since 2007 that “shiftwork that involves circadian disruption is probably carcinogenic to humans” with significantly higher breast cancer rates. AMA came out with its own strong warnings in 2009 and 2012. I am angered that rarely do employers share this information with people who they hire to work the late shift. . . nor compensate them for it… nor offer any support training as to how minimize their risks. An extensive nurses research study was the first to prove the risks of circadian disruption… and it’s not even included in the nurses training curriculum. Perhaps OSHA can force employers to be honest with their employees who work the night shift. It’s no different than having an employee work with silica or asbestos without warning, training, and compensation. They are possibly worried about lawsuits (and they should be). Danish women have received financial compensation. If you can, please consider giving up the late shift. However, many people expose themselves to the same conditions voluntarily at home by sleeping with the TV and computers on… streetlights filtering in through moderately thin bedroom curtains… using white light night lights or bathroom lights at night. This is all so avoidable. It is so sad that needless, preventable harm is done to children and adults. Please speak up and share what you know. Demand that streetlights stop trespassing through your bedroom windows. We shouldn’t have to give up a night breeze through screened windows because we have to use black-out curtains instead. btw, the latest trend to switchover municipal lighting to bright white/ high blue spectrum streetlights. We should fight-like-hell to stop this. Blue-rich (bright white) light should be banned for outdoor use at night in the public way, because it is harmful to humans and the environment.
Uvex has a Lens Technology Reference Guide (pdf) that I think is helpful: http://www.uvex.us/uploadedFiles/ProductConfiguration/ProductLiterature/Uvex_Lens_Tech_Update2011.pdf
Based on this, Uvex SCT-Orange lens should work for blocking blue.
Since last time I checked this thread f.lux (for PC) has been updated and now has 2 settings below 1900k/Candle and 1200k/Ember.. By choosing one of these settings are you still getting some of the high blue spectrum or have you eliminated it? Or in other words – will the setting 1200k be as effective as a pair of goggles?
You’re referring to “color temperature” — the appearance of the light. A very warm reddish color temperature still contains the blue spike that drives fluorescence.
Some people assume rather than check — there’s even some published research out there on light and sleep that uses f.lux without measuring the spectrum, taking their advertising as though it were true. But the f.lux people aren’t giving measurements of the spectrum, they’re talking color temperature. Actual check of the blue content would have to be taken from your own monitor.
See prior mentions for some links.
Has anyone found any light bulbs below 2000k?
AJ: Blue items looks dark gray thru my red laser goggles.
Laser goggles are overkill, in that they act like sunglasses.
If I had to buy another pair of red googles, I would get laser pointer goggles
Those would probably not filter out the light, like sunglasses do.
What color should the blues be when looking through blue light blocking glasses, when watching TV or looking at a blue sky? I have a couple of pairs of amber lens glasses, (“Eagle Eyes’, as seen on TV, and sunglasses by Serrengetti).
With the “Eagle Eyes”, all the blues still appear to be blue. With the Serrengetti, some light blues are green, while most darker blues and sky are still some shade of blue. I heard somewhere on an interview with D. Hansler that the blues should be green when wearing these glasses.
Anybody notice this with other manufacturers, and is this a good test for determining how good the blue blocking capabilities really are?
Any comment about the quality of the cheaper Solar Shields to the $80 ambers at blockbluelight? I’ve been wearing the Solar Shields and they seem to work.
sorry… i meant lowblowlights.com
lowbluelights.com