No Blue Light Before Bed

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Welcome to day 4 of the Your Best Sleep Yet! challenge, powered by support from Compass One Healthcare.

Proper use of light keeps your circadian rhythm in check. Every person’s behavioral, mental, and physical changes follow a daily cycle. Light affects it — sleeping at night and being awake during the day is one example of a light-related circadian rhythm. Light up your life (at the right time).

If you sleep at night, blue light can be particularly stimulating to the brain chemicals that tell your body to wake up. It comes from your TV screen, tablet, or phone. Avoid blue light before bed by either avoiding screens, using the blue light filter on your smartphone, or wearing blue light-blocking glasses.

During the day, keep things bright. Get exposure to light soon after awakening. Light is the most important signal to your brain that it’s time to be alert and start your day. Both artificial and naturally-occurring light help stimulate your brain to wake up.

If you sleep during the day, use blackout curtains to keep your room dark. Avoid blue light from screens too close to bedtime. Keep your room cool, and use some type of white noise to drown out daytime sounds like lawn mowers or traffic.

What do you notice about how lighting affects your sleep? Let us know here or reply to us on Twitter, in our private Facebook group or Instagram. Remember to tag us with #healthynurse!

Find this helpful? Use the social media links on the left side of your page to share it with a nurse and invite them to join Healthy Nurse, Healthy Nation!

Missed day 3? Catch up here. Join us on day 5.

Sponsored by support from Morrison Healthcare, a Division of Compass One Healthcare
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Posted by Healthy Nurse, Healthy Nation (HNHN) on Jun 18, 2020 7:03 PM America/Chicago

Blog Post Comments

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Hi, I am so addicted to my phone before bed, I have been trying to not look at it and read a book instead. It's hard, but I'm adjusting. In the meantime, I notice how the stream of even moonlight can impact my falling asleep. However, when my mind is quiet, like after deep breathing or a quick meditation, I can fall asleep anytime. Even a 15 min power nap (being sure to set an alarm!) in the middle of the day when I feel overwhelmed, cranky, or plain tired. Sleep is sometimes just what I need. I find it even replaced the midafternoon snack that was my go to for the slump I often feel. Thanks for the topic. I love being a part of this community!
  • Posted Fri 19 Jun 2020 12:56 PM CDT

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