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The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
That blue light that your teenager has in their room at night may provide them a relaxing environment; however, the energy emitted from this artificial light impacts an internal process in the brain that helps them fall asleep and stay asleep.
The circadian rhythm regulates your sleep pattern. It’s a biological clock and a timekeeper that sends signals ensuring the body’s systems and processes are functioning efficiently during key times of the day. The word circadian stems from the Latin term cirda diem, which translates to “around the day”. Think of the circadian rhythm like a chief of operations in a command center controlling a major operation and giving the command to release certain resources and conduct certain activities at specific times throughout the day.
This command center controlling the circadian rhythm is located in an area of the hypothalamus called the Suprachiasmatic Nucleus (SCN). The circadian clock influences the timing of various mental, physical and behavioral functions to include influencing one to go to sleep. Synchronization with earth’s light and dark cycles stimulates the on and off switch for melatonin, the hormone that makes you fall asleep.
Melatonin production can be impacted by light, caffeine, sugars, saturated fats, carbohydrates, and stress. Melatonin production occurs around two hours from your normal bedtime and greatly increases when the levels of the stress hormone cortisol are no longer released.
Signals travel from the eyes to the Suprachiasmatic Nucleus (SCN), then to the Pineal Gland. The amino acid tryptophan (not produced by the body, only found in food) converts to 5-HTP, which converts to the hormone serotonin, and is further synthesized to the hormone melatonin. Melatonin is then released throughout the body to promote sleep and to conduct its other functions, such as reducing inflammation throughout the body. Melatonin will continue to produce throughout the night, keeping you asleep until the receptors in the eyes are stimulated with light or if you awaken, causing a release of cortisol.
The artificial blue light will rapidly turn off the production of melatonin. Researchers with the Department of Pharmacology and Toxicology and Neuroscience Institute with Morehouse School of Medicine found that blue artificial light found in Light-Emitting Diodes (LEDs) emits a higher photon energy level than other colored lights.
The retina contains photoreceptor cells. These cells receive signals from light which are then sent to the brain for processing. The study found that there is an extremely photosensitive receptor within the eyes’ photoreceptors cells, and this specific receptor labeled as M1 has a direct signally path to the SCN. This overstimulation disrupts the SCN from inducing melatonin synthesis. Exposure to artificial light radiated from blue ambient lights, T.V. screens, laptops, and mobile devices will disrupt the circadian rhythm and prevent you from falling asleep when you should. Your phone in your bed is your circadian rhythms worst enemy at night! Blue light can also bring your circadian of track, making it more difficult to fall asleep and wake up at your normally scheduled time.
So if you want to ensure you fall asleep fast and stay asleep until your alarm goes off, you must avoid all blue light starting two hours before going to bed when melatonin naturally begins production. It is key to avoid all screens and anything that creates artificial blue light. Additionally, while you’re sleeping, ensure that you do not have any blue light in your bedroom. I have found sleeping with an eye mask greatly increases my chances of sleeping through the night.
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