The Truth No One Told You About Blue Light

Key Takeaways:

• Blue light is known for melatonin suppression, so experts typically advise avoiding it at nighttime for better sleep.
• Not all blue light exposure has the same effect — factors like duration and brightness of blue light play an important role.
• Hatch Restore can help you create a relaxing, phone free bedtime routine for better sleep and a balanced circadian rhythm.

Blue light gets a lot of blame for bad sleep, and that’s at least partially for good reason. Among the most stimulating wavelengths, blue light — emitted from overhead lights, the sun, and most notoriously, screens — suppresses melatonin production, which can make it hard to fall and stay asleep. But that doesn’t necessarily mean you have to avoid it at all costs before bed (or that all your sleep problems can be traced back to your TikTok scroll).

With a bit of strategy, you can keep your circadian rhythm healthy — even if you have to peek at your phone from time to time. Below, learn about common blue light myths, the relationship between your circadian rhythm and light, and how to create a sleep routine that supports your circadian rhythm with Hatch Restore.

Table of Contents

1. Blue Light and Sleep: What You Should Know
2. How to Avoid Melatonin Suppression at Night
3. FAQs
4. References

Blue Light and Sleep: What You Should Know

We’ll cut to the chase: Blue light does suppress melatonin, the sleep hormone. In the morning, that’s a good thing for your energy levels (and why natural light exposure is often recommended for a healthy circadian rhythm). At night, not so much. Blue light — whether from your overhead light, phone, tablet, or laptop — can trick your body into thinking it’s still daytime, delaying the release of melatonin and throwing off your sleep.

But the blue light story is a bit more nuanced, and avoiding it altogether is easier said than done. In reality, a lot of different factors impact your circadian rhythm. Brightness and duration of light exposure can play a big role in its effect. For example, your circadian rhythm will likely be a bit askew if you watch the news on your phone for two hours on 100% brightness, with the overhead lights on (eek). A quick scroll through Instagram with the brightness dimmed probably won’t throw things off as much — especially if you’re adding in other aspects that support your internal clock, like morning light exposure and a consistent, relaxing bedtime routine.

How to Avoid Melatonin Suppression at Night

Ultimately, your entire routine matters more for your circadian rhythm than whether or not you check your phone before bed. Want to keep your circadian rhythm in check? These internal clock-friendly tips are a great place to start.

Dim The Overhead Lights

Blue light isn’t only emitted from screens! Overhead lights are another big culprit. Dimming the lights a few hours before bedtime is a great way to cue your circadian rhythm and nervous system that it’s time to shift gears toward bedtime. If you plan to use screens later on in the evening, it’s especially important to dim overhead lights (and, in the summer when days are longer, close the blinds).

Be Intentional About Light Timing

In the morning, sunlight exposure and overhead lights tell your body it’s time to wake up (try out the Blue Light Sunrise Alarm on Hatch Restore if you haven’t already). Nighttime should be about progressively winding down — shifting gears toward sleep. The closer you get to bedtime, the less stimulation you should experience. It’s ideal, for that reason, to keep screen time toward the front end of the evening. Avoid scrolling in bed if you can, to prevent your mind and body from associating your sleep space with wakefulness.

Reduce Screen Brightness and Duration

When screen time can’t be avoided (it happens!), try to limit blue light’s effect on your brain and body. Reducing your screen brightness (or turning on night mode) can help minimize the effect of blue light. If you’re in the market for a new accessory, find an inexpensive pair of blue light glasses. Be mindful of how long you’re on your screen, too. That can be hard, so consider setting an alarm or using a specific relaxing light and sound pairing on your Hatch Restore routine as a cue to put your phone away.

Skip Stimulating Content

Layering upsetting or stressful content on top of blue light exposure can make it even harder to sleep. Whenever possible, skip content that will keep your nervous system active (like the news or work emails). Instead, focus on relaxing activities that signal safety to your nervous system, such as a soothing sound bath, podcast, or audiobook on Hatch Restore. Remember: Nobody’s perfect when it comes to sleep hygiene, but being a little more mindful about your habits can go a long way.

Want to wake up feeling rested? Hatch Restore can help you create relaxing routines that support your circadian rhythm.

Frequently Asked Questions

Is all blue light bad at night?

No. Low-brightness exposure for short periods of time is very different from hours of intense, close-up screen use, especially because more screen use typically means more mental stimulation.

Does warm light mean it’s always sleep-friendly?

Not necessarily. Bright or prolonged warm light can still be stimulating, so it’s best for your circadian rhythm to limit night-time light as much as you can.

Should I avoid screens completely at night?

Nighttime should be relaxing, not stimulating — but sometimes it’s hard to avoid screen use. If you’re use screens before bed, try to reduce the brightness and duration, and skip over-stimulating content when you can.

References

1. Figueiro, M. G., Steverson, B., Heerwagen, J., Kampschroer, K., Hunter, C. M., Gonzales, K., Plitnick, B., & Rea, M. S. (2017). The impact of daytime light exposures on sleep and mood in office workers. Sleep health, 3(3), 204–215. https://doi.org/10.1016/j.sleh.2017.03.005
2. Haghani, M., Abbasi, S., Abdoli, L., Shams, S. F., Baha'addini Baigy Zarandi, B. F., Shokrpour, N., Jahromizadeh, A., Mortazavi, S. A., & Mortazavi, S. M. J. (2024). Blue Light and Digital Screens Revisited: A New Look at Blue Light from the Vision Quality, Circadian Rhythm and Cognitive Functions Perspective. Journal of biomedical physics & engineering, 14(3), 213–228. https://doi.org/10.31661/jbpe.v0i0.2106-1355
3. Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in physiology, 13, 943108. https://doi.org/10.3389/fphys.2022.943108
4. Society of Behavioral Medicine. (2022, June 22). Blue in the face: The effects of blue light on sleep. https://www.sbm.org/healthy-living/blue-in-the-face-the-effects-of-blue-light-on-sleep