Digital Wellness & Quality of Sleep
Introduction:
Heads Up explores the role of blue light in sleep disruption, the consequences of nighttime screen use, and the benefits of establishing digital curfews. Along with identifying sleep tracking technologies and the impact of social media scrolling before bed.
Mini Lesson 1: Blue Light
Key Points:
Sleep Interference: Blue light from devices tricks the brain into thinking it’s daytime, reducing melatonin production, and making it harder to fall asleep.
Circadian Rhythm Disruption: Exposure to blue light disrupts the natural sleep-wake cycle, causing difficulties in falling asleep and waking up feeling groggy.
Impact on Melatonin: Just 2 hours of blue light exposure at night can significantly suppress the melatonin hormone, leading to reduced sleepiness and decreased total sleep duration.
Eye Sensitivity: Our eyes allow almost all blue light to reach the retina, which can damage retinal cells over time and cause vision problems. Constant exposure to blue light over time could damage retinal cells and cause vision problems
Mitigation Strategies: Use blue light filters, activate night mode, reduce screen brightness, and limit device use 1-2 hours before bedtime to improve sleep quality.