How to reduce blue light from smartphones and computers at night
Reducing blue light from your phone and computer at night may improve your sleep quality. We will show you how to do it on iPhone, Android, and PC.
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Most adults wish they could catch more ZZZs to improve their health, improve their focus, or simply wake up feeling rested. Despite such aspirations, millions of people still don’t get enough sleep. Approximately 1 in 3 U.S. adults report not getting enough sleep at night, and an estimated 50 million to 70 million Americans live with chronic sleep disorders.
This pervasive lack of sleep can silently impact everything from mood and productivity to long-term health, but getting enough rest can benefit everything from memory and immune function to heart health and mental well-being. “Sleep is one of the best things you can do for your body and mind,” says Dr. Raj Dasgupta, a respiratory and sleep specialist at Huntington Memorial Hospital in California.
We’ll show you why this is so important and how you can fall asleep faster and stay asleep longer.
Why is sleep important for the body?
Far from being a passive state, sleep is an active and essential process in which the body performs important maintenance and recovery. It’s so important that Wendy Troxell, Ph.D., a senior behavioral sleep scientist at the Rand Corporation, suggests, “Instead of treating sleep as the last thing you cram into the end of the day, make it your top priority for success the next day.”
She explains that during sleep, the brain consolidates memories, processes new information, and removes waste products that accumulate during waking hours. At the same time, the body repairs tissues, balances hormones, regulates metabolism and strengthens immune defenses. These processes help explain why sleep deprivation is associated with an increased risk of diseases such as heart disease, obesity, diabetes, depression, and a weakened immune system.
Sleep also plays a major role in emotional regulation and cognitive performance, as sleep deprivation can impair attention, decision-making, and reaction time, as well as increase susceptibility to irritability and stress. One reason for this, Dasgupta explains, is that during sleep, the brain regulates neurotransmitters and stress hormones that affect mood and resilience. “Not getting enough rest can lead to overactive emotional responses and reduce your ability to cope with everyday challenges,” he says.
how to fall asleep
Getting enough sleep and avoiding such problems starts with falling asleep as quickly and easily as possible. The best way to ensure this is to “maintain a consistent sleep-wake schedule seven days a week to stabilize your circadian rhythm,” Troxell says. Circadian rhythms are your internal body clocks that regulate when you feel awake and when you feel sleepy.
A consistent, gentle relaxation routine that signals your brain that it’s time to rest further supports this process. “Activities like reading, stretching, taking a warm bath, or listening to relaxing music before bed can slow your heart rate, reduce mental stimulation, and ease the transition to sleep,” says Dasgupta.
It’s also important to limit screen exposure to an hour before bed. Troxell says, “Not only does the blue light emitted by screens suppress melatonin and stimulate alertness, but the content consumed from such devices is often highly emotionally stimulating and addictive, making it difficult to put your phone down.”
Breathing and relaxation techniques can also help calm your nervous system. “Try the 4-7-8 breathing technique,” suggests Dasgupta. This involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. “This is great for calming your mind,” he says.
how to stay asleep
stay Whether you can sleep through the night is another matter and often depends on both your lifestyle choices and your sleeping environment. “Avoid caffeine, heavy meals, and drinking large amounts of fluids near bedtime,” advises Dr. Dasgupta. Not only can they delay falling asleep, but they can also disrupt your sleep cycle by causing gastrointestinal discomfort and increasing your urge to urinate, causing night waking.
Managing your stress levels is equally important, as elevated stress hormones can cause you to wake up frequently and have difficulty going back to sleep. “Techniques like journaling, mindfulness meditation, and setting aside time early in the evening to deal with worries can help quiet your mind before bed,” Dasgupta explains.
Creating an optimal sleep environment also supports uninterrupted rest. “Make your sleep environment a sleep sanctuary by using blackout curtains or a white noise machine (to mask environmental sounds that can cause wakefulness) and making sure your mattress and pillows provide adequate support,” Troxell advises. Maintaining a comfortable room temperature is also important to prevent nighttime sweating and disturbed sleep.
Daily habits are also important. Dasgupta points out that regular physical activity can improve sleep quality by promoting deeper sleep stages, while limiting late-day naps can help prevent disruption to your night’s rest.
“And if your sleep problems persist most nights of the week for more than three months, consult a health care professional to determine whether anxiety, insomnia, sleep apnea, or another medical issue is interfering with your sleep,” Troxell says.
