Can You Use Devices Before Bed and Still Sleep Well?
Can You Still Use Tech Before Bed and Sleep Well?
For many of us, the idea of banning technology two hours before bed is almost as horrifying as insomnia itself. Luckily, there are ways to have your digital cake and eat it too.
Catching up on social media, or firing off a few last emails, can feel like a relaxing way to end the day. But our obsession with staying connected 24/7 comes at a cost. Many studies show that blue light exposure suppresses melatonin, the hormone that helps us fall asleep.
Understanding Your Body’s Internal Clock
Your circadian rhythm is an internal biological clock that regulates functions like alertness, hunger, and your body’s repair cycle. This rhythm relies on cues from the environment to stay in sync with natural patterns — keeping you sharp during the day and relaxed at night.
Sunlight suppresses melatonin during the day. We’re especially sensitive to blue light in the 459–480nm range — the same range found in sunlight. Because of this, it’s no surprise that high-strength LEDs mimic these wavelengths. Even ‘white’ LEDs have a yellow filter that tricks our eyes into seeing them as a neutral white.
This same LED technology powers most of the artificial lighting and screens in our homes. Some CFLs (compact fluorescent lights) also emit daylight-spectrum frequencies. These are fine in spaces like kitchens or laundries during the day. But for living areas, CFLs labelled ‘warm white’ are better — they emit a softer, candle-like glow by filtering out much of the blue spectrum.
How Blue Light Disrupts Your Sleep
Regardless of where the blue glow is coming from, the effect is the same — it delays your body’s internal sleep schedule and keeps you wired when you should be winding down. The ideal solution is to avoid backlit screens for two hours before bed. But let’s be honest — that’s not always practical.
Instead, try these simple strategies to reduce your exposure to blue light and help your body ease into sleep:
1. Catch Some Rays in the Day
Bright or blue light isn’t bad — just mistimed exposure is. Natural sunlight during the day can help reset your internal clock and offset the effects of blue light. Even a short lunch break outdoors is better than staying under artificial lights all day.
2. Shift the Spectrum
Use apps like f.lux that adjust your screen’s colour temperature automatically depending on the time of day. They help reduce blue light without compromising screen usability.
3. Turn On Night Mode
Most devices now include a built-in ‘Night Mode’ setting. This feature changes your screen’s light intensity and colour output in the evening. Make sure yours is set to turn on at least two hours before bedtime.
4. Try Blue Light Blocking Glasses
Eyewear designed to filter blue light is becoming increasingly popular. Glasses like these block both screen emissions and ambient blue light from overhead CFLs. Check out options like Uvex Blue Light Blockers for an affordable place to start.
5. Use a Physical Screen Filter
You can also apply a thin blue-light filter directly to your screen. These are available for smartphones, laptops, and even TVs. Some options include screen overlays or clip-on filters.
6. Choose Non-Backlit Devices
Some newer devices, like the Kindle Paperwhite, don’t use traditional backlighting. On a regular screen, light is projected straight into your eyes. But e-readers use inward-facing LEDs that reflect light off the screen’s surface, making them a gentler option.
If you like to journal or sketch before bed, a device like ReMarkable offers an eye-friendly alternative.
A Balanced Approach to Tech and Sleep
In today’s world, blue light is affecting nearly everyone’s sleep to some extent. Even if you fall asleep easily, it may be reducing your sleep depth and the level of restoration your body gets.
Try these tips so you can keep enjoying your evening tech habits — without sabotaging your rest. And if you need a bit more support, get in touch with us for expert help in achieving better sleep naturally.