3 Solution to avoid the impact of blue light

Blue light is emitted mainly by the sun, but also by screens (telephones, computers, televisions, LED bulbs). It plays an important role in regulating our sleep-wake cycles. If you want to wake up in the morning, exposure to it is perfect. However, excessive exposure to this light, particularly in the evening, can disrupt our biological clock, delaying the production of melatonin, the hormone that helps us fall asleep. This disruption can lead to difficulty falling asleep, poor quality sleep and, ultimately, health problems such as insomnia, chronic fatigue and mood disorders.

How does blue light affect sleep?

Blue light has a short wavelength and high energy, making it effective at stimulating wakefulness and increasing alertness. During the day, this stimulation is beneficial, helping us to stay awake and active. However, exposure to this artificial light in the evening suppresses melatonin production, preventing the body from preparing for natural sleep.

Long-term effects of prolonged exposure to blue light in the evening :

a) Insomnia: nocturnal exposure to blue light delays sleep onset, prolonging insomnia.
b) Fragmented sleep: Lack of melatonin can lead to frequent waking during the night.
c) Daytime fatigue: Poor sleep results in continuous fatigue, reduced concentration and irritability.
d) Risk of depression: Studies suggest a link between poor sleep and an increased predisposition to depression and anxiety.

Voici 3 solutions naturelles pour prévenir l’impact de la lumière bleue et récupérer :

A power nap with an eye mask is an effective way of recharging your batteries in just 20 minutes. To maximize this micro-snooze, the eye mask blocks light, promoting faster relaxation. If you’re in the office, the EnergyPod is the perfect ally for an ergonomic, comfortable nap, optimizing your breaks so you can get back to work productively.

2. Yoga Nidra :

Yoga Nidra, or “yogic sleep”, is a guided deep meditation practice that enables intense relaxation of the mind and body. This method helps reset the body clock, making it a powerful solution to counter the effects of blue light on sleep.

This practice brings several benefits :

a) Stress reduction: It promotes complete relaxation, relieving the nervous system and reducing cortisol levels, preparing the body for restful sleep.
b) Improved sleep quality: By entering a state of deep relaxation, Yoga Nidra helps to rebalance circadian rhythms, promoting natural sleep onset and deeper sleep.
c) Anxiety management: This practice calms the mind, reduces anxiety linked to insomnia and creates a sense of inner well-being.

Combine Yoga Nidra with an eye mask to maximize the benefits !

The effectiveness of an eye mask: This simple accessory helps block out all external light, blue or otherwise, naturally stimulating melatonin production. Studies show that using an eye mask can significantly increase melatonin levels, improving sleep quality and duration.

Here’s how to practice :

a) Before going to bed (or even when waking up, to stay alert and able to follow guidance instructions): Settle into a calm environment, lying down, and follow a guided Yoga Nidra session lasting around 20 to 30 minutes. This promotes deep relaxation and requires no special skills.
b) Use an eye mask during and after the session: the mask will help you enter a state of relaxation more quickly by blocking out any residual light. After the session, keep it on to prolong the benefits and make it easier to fall asleep if necessary.

3. Exposure to light therapy:

Light therapy is a method that uses intense artificial light to simulate the beneficial effects of natural light. Although primarily used to treat seasonal affective disorder (SAD) and winter depression, it can also play an important role in preventing the negative effects of blue light on sleep and circadian rhythm.

The benefits of light therapy to counter the effects of blue light :

a) Resetting the biological clock: Light therapy, particularly when used in the morning, helps to synchronize the biological clock disrupted by excessive exposure to blue light in the evening. By exposing the body to intense light in the morning, it reinforces the natural “day” signal and helps reduce the impact of artificial light sources on the circadian rhythm.

b) Melatonin production: By re-establishing natural circadian cycles through controlled exposure to white or blue light during the day, light therapy enables the body to restart normal melatonin production at night, promoting better sleep.

c) Improved mood and energy: Light therapy can help combat symptoms of daytime fatigue caused by poor-quality sleep, and improve overall mood.

d) Reducing sleep disorders: Studies have shown that light therapy is effective in treating insomnia by readjusting the sleep-wake cycle disrupted by nocturnal exposure to blue light. By maintaining appropriate light exposure during the day, light therapy helps to better manage exposure to screens in the evening.

Conclusion :

Faced with the harmful effects of blue light on sleep, it’s essential to adopt these practices, which promote deep relaxation and the restoration of a natural circadian rhythm. By adopting these tips, you can neutralize the effects of screens and artificial light, while improving your daily well-being.