Latest news with #blue light
New York Times
a day ago
- Health
- New York Times
Is it Actually Fine to Look at Your Phone Before Bed?
Don't look at your phone before bed if you want a decent night's sleep, we've been told. In fact, put it in another room! The blue light from screens will make it harder for you to conk out and leave you feeling less rested tomorrow, research says. Right? Actually, no. The link between blue light and sleep is murkier than originally thought, scientists now say. In some cases, screen use can even help you sleep. This doesn't mean you should turn on every device in your bedroom before you hit the sack. But there's already enough anxiety about how to sleep well; maybe don't stress about this. In a story published this morning, I explain what we know. The research After blue light hits your eyes, the brain suppresses the production of the hormone melatonin, which normally makes you feel drowsy. As a result, you feel more alert. Not all screen use seems to cause this dip. It may depend on how bright your device is, how long you use it for and how close it is to your eyes. One small study found that watching television from nine feet away had no effect on melatonin levels. And it's not even clear whether screen exposure impairs sleep in the first place. Most studies on the topic were performed in controlled laboratories with a small number of subjects, so it's hard to say if their results translate to regular life. What caused your restless night? Maybe it was an afternoon cup of coffee or a snoring bed partner, not blue light. In 2024, the National Sleep Foundation concluded that there wasn't enough evidence to blame blue light for sleeplessness. What you're watching Some research suggests that what you do with your device may matter more than whether you use it. Interactive activities like video games, social media, shopping and gambling are among the worst things you can do. They engage the brain's reward system, which can keep you awake and glued to your device well into the night. You can put down the iPad, but 'you can't turn your brain off,' one researcher told me. There's less consensus about other types of screen use. It may depend on what you're watching on your phone or reading on your Kindle. A suspenseful drama might mess with your sleep more than a comforting old series. If you already know the outcome, you'll have an easier time turning off your phone — and your brain. Want all of The Times? Subscribe.
New York Times
a day ago
- Health
- New York Times
Why Do Screens Keep You Up? It May Not Be the Blue Light.
Experts have long warned about the dangers of blue light before bed. When exposed via smartphones, TVs, laptops and other devices, our brains suppress the production of the hormone melatonin, which normally makes you feel drowsy. As a result, you feel more alert, making it harder to fall — and stay — asleep. But the link between blue light and sleep is murkier than we thought, said Lauren E. Hartstein, an assistant professor of psychiatry at the University of Arizona. She and other researchers have been taking a closer look at the evidence, which suggests that blue light alone may not be causing poor sleep. And in some cases, screen use could even help you drift off. Here's what studies on blue light actually suggest — and what may help you sleep more soundly. Research on blue light and sleep is mixed. Many of the available studies on blue light and sleep are old and are limited by their small sample sizes. They were also often performed in carefully controlled laboratories, so their results don't always reflect real life, Dr. Hartstein said. While it's true that blue light exposure can sink melatonin levels, the limited evidence we have suggests that screen use does not always cause this dip, said Mariana Figueiro, a scientist at the Icahn School of Medicine at Mount Sinai in New York City who studies how light influences health. Some of Dr. Figueiro's research suggests, for instance, that how long you use your device for, how close it is to your eyes and how bright it is may play a role. One of her studies from 2013 found that using an iPad at full brightness for two hours caused melatonin levels to drop slightly, whereas using it for one hour caused no change. Another study from 2014 concluded that watching television from nine feet away had no effect on melatonin levels. And using an iPad at a higher brightness level may suppress melatonin more than using it at a lower brightness level, according to a 2018 study. What you do during the day may also influence screen-related melatonin drops at night. The more bright sunlight you're exposed to during the day, some research suggests, the less susceptible you may be to an evening dip. Want all of The Times? Subscribe.
