Block the Blues

While natural blue light from the sun plays a crucial role in regulating our sleep-wake cycles, excessive artificial blue light exposure - especially at night - can have a detrimental impact on our hormones and overall health.

The Science Behind Blue Light and Hormones

Blue light is a high-energy visible (HEV) light with short wavelengths that boost alertness and mood during the day. However, when exposure extends into the evening, it disrupts the body's natural circadian rhythm by suppressing melatonin, the hormone responsible for sleep regulation.

Melatonin production typically increases in the evening, signalling to the body that it is time to wind down and rest. 

Blue light exposure from screens and artificial lighting tricks the brain into thinking it is still daytime, delaying melatonin release. This can lead to difficulty falling asleep, poor sleep quality, and long-term disruptions to hormonal balance.

The Impact of Blue Light on Hormonal Health

Sleep and Melatonin Suppression

Melatonin is not just a sleep hormone; it also plays a vital role in reproductive health, immune function, and cellular repair. Chronic suppression of melatonin due to excessive blue light exposure has been linked to increased risks of sleep disorders, metabolic imbalances, and even certain cancers. Women, in particular, may experience disruptions in their menstrual cycles and fertility due to melatonin’s role in regulating reproductive hormones such as oestrogen and progesterone.

Cortisol and Stress Regulation

Cortisol, the body’s primary stress hormone, follows a natural rhythm - rising in the morning to help wake us up and tapering off in the evening to allow for rest. 

Excessive blue light exposure at night can increase cortisol levels, leading to heightened stress, anxiety, and even weight gain. High nighttime cortisol can also contribute to insulin resistance, which impacts metabolism and increases the risk of conditions like polycystic ovary syndrome (PCOS) and diabetes.

Disruptions to Reproductive Hormones

For women, hormone balance is intricately connected to the sleep-wake cycle. Studies suggest that blue light exposure at night can interfere with the secretion of luteinizing hormone (LH), which plays a key role in ovulation and reproductive health. Disruptions in this cycle can contribute to irregular menstrual cycles, fertility issues, and exacerbation of conditions like endometriosis and PCOS.

Practical Ways to Block Blue Light and Protect Your Hormones

Reduce Screen Time Before Bed

One of the most effective ways to minimise the impact of blue light on hormone health is to limit screen exposure at least 1 - 2 hours before bedtime. This allows the body to naturally increase melatonin production, improving sleep quality and overall hormonal balance.

Use Blue Light Blocking Glasses

Specialised blue light blocking glasses filter out HEV light from screens and artificial lighting, reducing its impact on melatonin production. Wearing these glasses in the evening can significantly improve sleep quality and hormone regulation.

Switch to Warmer Lighting

Replace harsh LED and fluorescent lighting with warm-toned bulbs that emit less blue light. Dimming lights in the evening and using candles or salt lamps can also create a more hormone-friendly environment.

Enable Night Mode on Devices

Most smartphones, tablets, and computers now have built-in "Night Mode" or "Night Shift" settings that reduce blue light emission by shifting the display to a warmer tone. Using this feature can help mitigate blue light’s impact on melatonin production.

Prioritise Natural Light Exposure During the Day

Getting ample exposure to natural light during the day helps regulate the body’s internal clock. Sunlight exposure in the morning enhances serotonin production, which later converts into melatonin at night, promoting restful sleep and hormonal balance.