{"id":3542,"date":"2024-06-24T09:55:34","date_gmt":"2024-06-24T09:55:34","guid":{"rendered":"https:\/\/integrativa.pt\/?p=3542"},"modified":"2026-01-29T17:08:36","modified_gmt":"2026-01-29T17:08:36","slug":"the-impact-of-blue-light-from-electronic-devices-on-sleep","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/o-impacto-da-luz-azul-dos-dispositivos-eletronicos-no-sono\/","title":{"rendered":"The impact of blue light from electronic devices on sleep"},"content":{"rendered":"
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The use of electronic devices is part of everyday life for most people. Computers, smartphones<\/em> e tablets<\/em> screens are often used until very close to bedtime, which raises clinically relevant questions about the impact of the blue light emitted by these screens on sleep organisation. Understanding these effects is essential for a more conscious management of rest and biological regulation mechanisms.<\/p>\n

Circadian rhythm and exposure to blue light<\/h4>\n

The circadian rhythm corresponds to the internal biological clock that regulates the alternation between wakefulness and sleep over the course of about 24 hours. This system is highly sensitive to light, particularly blue light, which is present naturally in sunlight and artificially on electronic screens.<\/p>\n

Exposure to blue light at night can transmit a signal to the brain similar to that of daylight, hindering the physiological transition to rest. This can result in difficulties falling asleep, delayed sleep onset and changes in the continuity and depth of sleep.<\/p>\n

Melatonin suppression<\/h4>\n

Melatonin is a key hormone in regulating the sleep-wake cycle. Its production naturally increases with the decrease in light at the end of the day, preparing the body for night-time rest.<\/p>\n

Exposure to blue light during the night can inhibit or delay the release of melatonin, interfering with this physiological process. This alteration is associated with longer sleep latency, more frequent nocturnal awakenings and a feeling of insufficient rest on waking.<\/p>\n

Eye fatigue and associated effects<\/h4>\n

In addition to the direct impact on sleep, prolonged use of electronic devices can contribute to eye fatigue, a feeling of dryness, visual irritation and difficulty concentrating the next day. These effects can intensify general tiredness and compromise cognitive performance, especially when associated with poor sleep.<\/p>\n

Strategies to reduce the impact of blue light<\/h4>\n

A few simple measures can help minimise the effects of blue light at night:<\/p>\n