In this digital age, a little-known factor is quietly disrupting sleep for many seniors: blue light exposure. Emitted by commonly-used devices such as televisions, computers, and smartphones, blue light can interfere with our internal body clock. It can also significantly impact the quality of our sleep. Today we'll look at how reducing blue light exposure can promote better restfulness during sleep.
Understanding Blue Light Exposure
Blue light is a type of light with short wavelengths that produce high amounts of energy. The sun is the biggest source of blue light. Other sources include also digital screens including televisions, computers, and smartphones. Blue light is not inherently harmful. However, excessive exposure, particularly in the evening hours, can interfere with our ability to sleep.
The Science Behind Blue Light and Sleep Disruption
The circadian rhythm is our body's internal clock, governing our sleep-wake cycles. It responds to light and darkness in our environment to determine when the body should be awake or asleep. Normally, as night falls and the environment darkens, our bodies begin to produce melatonin. It’s the hormone that promotes sleep. However, exposure to blue light tricks the body into thinking it's still daytime. This delays melatonin production, disrupting our sleep. For seniors, this disruption can lead to further health challenges such as fatigue, insomnia, and even depression.
Practical Tips for Reducing Blue Light Exposure
Balancing our digital lives with our health needs can be a challenge. However, there are practical ways to reduce blue light exposure. Limit screen time to at least an hour before bedtime. This allows your body to prepare for sleep naturally. You don't have to write off your gadgets too. Many devices now come with settings or apps that reduce blue-light emissions. Some can be programmed to emit warmer, less disruptive light. Turning on these settings in the late evening can reduce the impact on your sleep.
Alternative Activities for Relaxation Before Bed
Screen-free activities leading up to bedtime can also aid in promoting better sleep. Engaging in relaxing activities can lower your blue light exposure and help your mind ease into a restful state. Activities like reading a physical book, doing light stretches, or listening to calming music come to mind. Just remember to consult your health provider before starting a new exercise routine. You can also establish a ritual of spending the last hour of the day winding down. Making your bedroom a screen-free zone is also a good idea.
Rest Easy With Senior Helpers
A good night's sleep is crucial for our well-being, even more so for seniors. Reducing blue light exposure in the evening can help them achieve that. You can also sleep better at night knowing you or your senior loved one is in good hands with Senior Helpers Whittier-Downey. Our team of professionals provides exceptional in-home services tailored for seniors and their unique needs. If you’re in Whittier, Downey, Pico Rivera, and Bell Gardens, contact us today to learn more about how we support seniors in leading healthy and fulfilling lives.