Health

A simple 30-second hack to improve your sleep. | by Tushar Sahay | Nov, 2021

Tushar Sahay

There is no such hack, to be honest. Please don’t fall for such titles. But now since you are here, let’s quickly learn a thing or two 🙂

TLDR: #BlueLightsMatter

There are many types of waves in the world that differ in length, with longer waves like radio waves, microwaves, infrared, and UV waves, to shorter waves like X-rays and gamma rays.

Most electromagnetic waves are invisible. But a small band of waves, known as visible light, can be detected by the human eye. Visible light waves vary in length from 380 nanometers (violet light) to 700 nanometers (red light).

Blue lights are short-wavelength and high-energy waves.

Unless you are in a pitch-black dark room with no electronic gadgets at all, yes it is all around you.

The sun emits blue light, so do the devices that use LED. Computer and laptop screens, flat-screen televisions, cell phones, and tablets all use LED technologies with high amounts of blue light.

The whole light spectrum is traveling through our atmosphere — but the sky usually looks blue because blue light waves bounce and scatter off the nitrogen and oxygen particles in our atmosphere. Nitrogen and oxygen particles are perfectly formed to deflect blue light.

Our body is way more intelligent than we think. It has an internal clock that regulates our circadian rhythm — the 24-hour biological cycle that influences many internal functions.

Getting blue light, especially from the sun, in the daytime helps you stay alert while improving performance and mood. In the evening, blue light reduces, and the body gets to know that the day is ending.

When it gets dark, the pineal gland secretes the hormone melatonin, which tells your body to get tired and go to sleep.

In the evening, all of the devices that we discussed above emit blue light, which basically tricks your body into thinking that it is daytime, directly affecting the quality of the melatonin that is released, in turn reducing both the quantity and quality of your sleep.

Use filters! No not the ones you use while posting your fake candids’ on Instagram. Almost every device now comes with an inbuilt blue light filter. It has different names in different devices, but are internally the same (just like our real-life and social media personalities)

On an iPhone, go to settings -> Search for Night Shift. Schedule it according to your liking. (I have done it from Sunrise to Sunset) .

On a Macbook, go to System Preferences -> Displays -> Night Shift. Schedule it as per as you want.

You shouldn’t. As with all the free medical advice out there on the internet, do your own damn research. Take this as a starting point, and consult your doctors, and/or try it out yourself and see the difference.

Yes, it’s been 2 weeks since I have altered the settings in my smartphones, work laptop, personal laptop, etc.

Personally, I am feeling more relaxed in the morning while I wake up (Unless there are some utensils being banged in the kitchen #quarntinelife). I also sleep with my Apple Watch to track my sleep patterns, but I feel that I have insufficient data from the watch to publish here. I will come back and update this section.

Overall, this is just a small 30 seconds change that a lot of people are not aware of. Doing this simple hack can prove to be beneficial in the long run.


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