Please note that Hearst Magazines and Yahoo may receive compensation from some of the items linked in this article. Blue light has often been associated with various health issues such as headaches and sleep disturbances. However, recent research suggests that utilizing blue light in a specific manner could actually enhance sleep quality and overall activity levels in older adults.
Published in the journal GeroScience, the study raises intriguing possibilities regarding the benefits of blue light. This prompts us to reconsider the amount of blue light exposure we receive. Read on to learn about the study’s findings and insights from experts in eye care and sleep medicine.
Meet the experts: Dr. Mina Massaro-Giordano, Co-Director of the Penn Dry Eye and Ocular Surface Center and Clinical Ophthalmology Professor at the University of Pennsylvania; Dr. W. Christopher Winter, Neurologist, Sleep Medicine Physician at Charlottesville Neurology and Sleep Medicine, and host of the Sleep Unplugged podcast.
What were the study findings?
The research examined the effects of different types of light on 36 individuals aged 60 and above. Each participant underwent light therapy using white light and blue-enriched white light for two hours in the morning and evening over an 11-week period. By tracking sleep patterns and activity levels through wearable technology and sleep diaries, the researchers observed that exposure to blue light in the morning correlated with increased activity and improved sleep among the participants. Conversely, exposure to blue light at night was associated with difficulties falling and staying asleep. The researchers concluded that morning exposure to blue-enriched light is beneficial, while evening exposure should be minimized.
What is blue light?
Blue light is a color within the visible light spectrum, characterized by its short wavelength and high energy. While sunlight is a primary source of blue light, exposure can also come from electronic devices like computers, TVs, and smartphones. Dr. Winter notes that blue light has garnered attention for its potential impact on sleep, leading some individuals to invest in “blue light” glasses. However, he emphasizes that blue light itself is not inherently harmful and plays a role in regulating our circadian rhythm.
Why does blue light benefit sleep in older adults?
The study suggests that morning exposure to blue light aids in promoting better activity and sleep among older adults. Dr. Massaro-Giordano explains that this effect is likely due to blue light’s influence on regulating the circadian rhythm, the body’s natural 24-hour cycle that governs various bodily processes. This alignment with the circadian rhythm can have a positive impact on sleep quality and overall well-being.
According to the National Institutes of Health (NIH), the impact on your circadian rhythm is significant. Essentially, blue light and red light serve as two key modes that can signal to your body when it’s time to wake up or wind down for bed. In the morning, blue light is particularly beneficial as it helps your body transition into wakefulness. Dr. Winter even goes as far as calling it “awesome” due to its ability to assist in the wake-up process.
Studies suggest that older adults benefit greatly from blue light exposure in the morning. This is because biological changes affect the light receptors in our eyes as we age. As explained by Daan van der Veen, PhD, a senior lecturer in Sleep and Chronobiology at the University of Surrey, our circadian clocks stay aligned with the day-night cycle through blue light receptors in the eyes. However, with age, factors such as the yellowing or clouding of the eye’s lens and a decrease in light-sensitive cells in the retina can impact our ability to perceive this crucial light.
For older adults, exposure to blue light in the early morning may contribute to better sleep and increased activity levels. This simple and affordable approach could potentially help many individuals experience improved sleep as they age by ensuring they receive the appropriate light at the right time.
The connection between blue light exposure and increased activity levels in older adults is clear, according to Dr. Winter. Exposure to blue light in the morning sends a signal to the brain and body that it’s time to start the day and be active. Failure to receive this signal, such as staying in a dark environment upon waking, can hinder the brain’s ability to recognize daytime.
To increase blue light exposure, Dr. Winter suggests spending time outdoors or sitting near a well-lit window during the daytime. Opening your shades immediately upon waking or having breakfast next to a window can also provide the necessary dose of blue light. However, it’s important to note that excessive blue light exposure at night can disrupt your circadian rhythm, so it’s best to avoid using electronic devices before bedtime.
Additionally, incorporating blue light exposure into your morning routine can help reinforce the body’s natural rhythms and promote a healthy sleep-wake cycle.
