In the modern era, where we spend hours in front of laptop and smartphone screens, the quality of sleep is becoming an increasingly important topic. The key problem is the blue light emitted by these digital devices, as well as common LED lighting. This light suppresses the production of the sleep hormone melatonin, thereby disrupting our natural circadian rhythm (internal clock). The brain believes it is daytime and postpones preparing for sleep, leading to longer sleep onset and poorer regeneration.
Technological Solutions Instead of Habit Change
Instead of simply changing their evening habits, people often resort to buying special aids intended to mitigate the negative effects of blue light:
- Special Glasses: Blue light blocking glasses are popular. Those with clear lenses block only a small amount, but those with orange or red lenses can block a significantly higher percentage of the blue (and green) light spectrum, which is more effective at promoting melatonin production.
- Smart and Special Lighting: The market offers light bulbs with reduced blue light content (often emitting warmer, even orange/red light), designed for evening use.
- Software Filters: Mobile phones and computers often have built-in night modes (Night Shift, blue light filter) that software-limit the blue component on the display, tinting the screen to warmer tones.
While these products and functions can be useful additions, they represent a technical solution to a problem rooted in our lifestyle.
🌅 Why Simplicity Wins: Returning to Nature
Yet, the best and most natural solution is paradoxically the simplest one we should have followed since ancient times:
It would be enough to follow the natural rhythm of the day and go to bed as dusk approaches, or at least avoid blue light 90 minutes before lying down.
This approach is free, ideal for setting the circadian rhythm, and ensures maximum natural melatonin production and deep regeneration.
💼 Prioritizing Work and Entertainment
Unfortunately, in today's society, prioritizing one's own health and good sleep is often sidelined in favor of other activities. People choose to stay up late working on laptops or engage in busy social events. Instead of resting, they prefer to consume alcohol, which not only postpones sleep but also disrupts it—sleep may come faster, but it is less quality, interrupted, and the regenerative REM phase is significantly limited.
The result is a paradoxical situation where we try to compensate for the consequences of bad habits with expensive glasses and light bulbs, while ignoring the real solution—calm, darkness, and sleep—in favor of obligations and entertainment.
Would you like me to tell you more about how alcohol specifically disrupts sleep cycles and regeneration?