The Impact of Blue Light on Sleep – Especially for Children - Gevorest
23077
post-template-default,single,single-post,postid-23077,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-9.3,wpb-js-composer js-comp-ver-4.12,vc_responsive

The Impact of Blue Light on Sleep – Especially for Children

12 Mar The Impact of Blue Light on Sleep – Especially for Children

Posted at 11:07h in Articles, Sleep Education by
0 Likes

What is Blue Light?

Blue light is a type of high-energy light with a short wavelength, emitted both by natural and artificial sources. The primary natural source of blue light is the sun. However, significant amounts are also emitted by electronic devices we use daily, such as smartphones, computers, tablets, and LED televisions.

How Does Blue Light Affect Sleep?

Blue light directly impacts the circadian rhythm—the body’s internal biological clock that regulates the sleep-wake cycle. During the day, exposure to blue light helps improve alertness and concentration. However, exposure in the evening can suppress the production of melatonin—the hormone that promotes sleep—making it harder to fall asleep and reducing sleep quality.

Why Are Children More Vulnerable?

Children are particularly sensitive to blue light because their eye lenses have not yet fully developed the ability to filter out radiation. Continuous exposure to blue light, especially in the evening, can affect their development, mental health, and school performance. Studies have also shown that using electronic devices before bedtime can cause overstimulation, leading to behavioral issues and hyperactivity.

Devices That Emit Blue Light

  • Smartphones
  • Computers and Laptops
  • Tablets
  • LED Televisions
  • LED and CFL Light Bulbs
  • Gaming Consoles

How to Reduce Blue Light Exposure?

  1. Limit device use before bedtime: Avoid using electronic devices for at least one hour before sleep.
  2. Activate blue light filters: Most devices have settings to reduce blue light exposure.
  3. Use dim lighting in the evening: Choose warm-colored lighting instead of bright, cool-toned light.
  4. Maintain a consistent sleep schedule: Encourage children to follow a regular sleep routine with consistent bedtimes and wake-up times.
  5. Create a screen-free sleep environment: Keep smartphones and tablets out of the bedroom.
  6. Educate children on the importance of sleep: Teach them how using devices before bedtime can affect their health and school performance.

Recommended Sleep Duration by Age:

  • Pre-schoolers (3-5 years old): 10-13 hours of sleep
  • School-aged children (6-12 years old): 9-12 hours of sleep
  • Teenagers (13-18 years old): 8-10 hours of sleep

Conclusion

Understanding and managing blue light exposure is essential for health and well-being, especially for children. By following these tips, you can help your children achieve better sleep quality, supporting their growth and overall health.