Is Blue Light Ruining Your Sleep?

How is your sleep? If you’re struggling to get to sleep – or to get a decent amount of sleep, have you though that the problem might lie with your circadian rhythms? And that exposure to blue light may be messing up your circadian rhythms?

How we’re supposed to sleep

If you go camping, away from towns and cities, you might have noticed you get tired much earlier than you would do normally? When the only light after dark comes from a campfire, the signal to your body to produce melatonin, the sleep hormone. As soon as the sun rises the next morning, melatonin production slows down, telling your body it is daytime – and time to wake up and get going. For this reason light is absolutely crucial to your bodies internal body clock. The incredible range of sleeping potions on sale is surely proof at how widespread sleeping problems are.

Unfortunately the unnatural, man made lights that we all rely on, give off the same lights as the sun – signalling to our bodies that it is daytime. And most definitely not time to sleep. Blue light is everywhere; household lights, your computer, ipad, laptop, tv,street lighting, alarm clocks – it is hard to escape blue light. As well as messing up with natural sleeping patterns, excessive blue light exposure is also linked to increased cancer risk and an increased chance of obesity.

How can we escape blue light?

Fortunately there are measures you can take to limit your exposure to blue light:

• After sunset, turn off all bright lights in your house (use candlelight or orange or red light bulbs)
• Stop using electronics after dark…
• …But if you must use your computer after dark, install the free f.lux program to minimise blue light
• Make your bedroom as dark as possible, install blackout blinds (or go for the cheap option and stick card against the windows at night)
• Sleep with an eye mask
• Go one step further and wear blue light blocking glasses after dark (with orange, amber or red tinted lenses)

Other Disruptors to Circadian Rhythms

While blue light is one of the most significant disruptors of melatonin production, it’s not the only factor influencing your circadian rhythm. Stress, inconsistent sleep-wake times, lack of daylight exposure, shift work, and even poor meal timing can all throw your internal clock out of sync. To optimise sleep, it’s important to take a holistic view of your lifestyle — not just your bedtime routine.

One of the lesser-known issues is inconsistent wake times. If you sleep in on weekends and wake up early on weekdays, your body struggles to anchor a regular rhythm. This “social jet lag” can leave you feeling tired, moody, and foggy — even if you technically got enough sleep the night before.

The Role of Morning Light

Just as reducing blue light exposure at night is crucial, seeking bright light in the morning is equally important. When sunlight enters your eyes within the first hour of waking, it sends a powerful signal to your brain to suppress melatonin and start producing cortisol — the hormone that gives you energy and alertness to begin your day.

Ideally, get outside for 10–15 minutes shortly after waking. Even on cloudy days, outdoor light is significantly brighter than indoor lighting. If that's not possible, consider investing in a full-spectrum light therapy lamp to mimic natural light indoors.

The Sleep-Temperature Connection

Did you know your body temperature needs to drop slightly for you to fall asleep? Exposure to artificial light, heavy meals, or evening workouts can elevate body temperature, making it harder to wind down. Creating a cool, dark sleep environment can help send the right signals to your brain that it’s time to rest.

Set your bedroom temperature between 16–19°C, and avoid hot showers or baths immediately before bed unless you finish them at least an hour before lights out. Some people find success using cooling mattresses or bamboo sheets that help regulate body temperature through the night.

Movement, But Not Too Late

Exercise is one of the most effective tools for promoting deep, restorative sleep. It helps balance stress hormones, improves insulin sensitivity, and increases time spent in slow-wave sleep. However, timing matters. Vigorous training too close to bedtime can leave you feeling wired and restless, especially if it raises your core temperature or stimulates the nervous system.

Try scheduling your workouts earlier in the day. If evening is your only option, opt for gentler activities such as walking, stretching, or yoga. These can help release tension and promote relaxation without spiking adrenaline or cortisol levels.

The Sleep Impact of Late-Night Eating

Another underappreciated factor in poor sleep is late-night eating. Consuming meals too close to bedtime can disrupt digestion, raise body temperature, and even affect insulin and melatonin production. While this is often overlooked, circadian biology research shows that our metabolism follows a daily rhythm — and eating late can confuse your internal body clock.

To support better sleep, try to finish your final meal at least two to three hours before bed. If you’re genuinely hungry later in the evening, opt for a small, protein-rich snack rather than something sugary or high in carbohydrates. Avoid alcohol and caffeine as both interfere with sleep quality and your ability to reach deeper sleep stages.

Natural Sleep Promoters

If you’ve optimised your light exposure and sleep environment and still struggle to fall or stay asleep, there are natural remedies that can support your efforts. While they’re not a substitute for good habits, the following options may help smooth the transition into sleep:

• Magnesium: A mineral known for promoting muscle relaxation and calming the nervous system. Magnesium glycinate or citrate forms are often recommended before bed.
• Herbal teas: Chamomile, lemon balm, and passionflower teas can be soothing and support natural sleep onset.
• L-theanine: An amino acid found in green tea, known to promote alpha brain waves and help reduce anxiety without drowsiness.
• Glycine: An amino acid that may help lower core body temperature and promote sleep quality when taken before bed.

Creating a Calming Sleep Ritual

One of the most powerful ways to signal your body that it’s time to sleep is to create a consistent, soothing bedtime routine. This doesn’t have to be elaborate — the goal is to unwind, unplug, and prepare your mind for rest. Here are a few ideas to incorporate into your nightly routine:

• Dim lights at least an hour before bed
• Put away screens and opt for a paper book or journal
• Use essential oils like lavender or cedarwood for their calming effects
• Take a few minutes to stretch, breathe deeply, or meditate
• Write down a few things you’re grateful for to shift your focus to the positive

Final Thoughts on Supporting Circadian Health

Our modern environment is filled with challenges to good sleep — artificial light, stress, irregular routines, and constant stimulation. But by understanding how circadian rhythms work and making a few targeted changes to your daily habits, you can dramatically improve your sleep quality without relying on medications or sleep aids.

Good sleep starts the moment you wake up. Anchor your day with morning light, move your body, eat nourishing foods at regular times, and give yourself permission to wind down in the evening. Over time, these small actions can lead to profound changes in your energy, focus, mood, and overall health.

If blue light has been disrupting your nights, now is the perfect time to reset your routine and prioritise rest — your body and brain will thank you.

How well do you sleep? Do you limit your exposure to blue light after sunset? I’d love to hear your sleep tips in the comments below!