Fighting the Blue Light: Tips for Sleeping After the Computer

Fighting the Blue Light: Tips for Sleeping After the Computer

If you’re like most people, you’re connected to your screen. Whether you’re using a desktop, laptop, iPhone or tablet, you’re taking damage as you sleep. Your devices give off blue light wavelengths, and these wavelengths can suppress the body’s melatonin release. Because your body needs melatonin to sleep, having a screen-heavy lifestyle can be disastrous for your snooze hours. Fear not, however, because there are a few workarounds.

Install F.Lux

F.lux is a free desktop and laptop app. It adjusts your monitor’s color temperature throughout the day, mimicking the type of light your body should be exposed to. During the day, you’ll see blue-toned light. At nighttime, your monitor will become warmer—matching your home’s lights.

Take an Hour Off

Make sure the hour leading up to your bedtime is a screen-free one. Turn off the computer, set the phone aside and stay away from the laptop. Your body prepares itself for sleep, and it’ll get used to a lack of blue light wavelengths if you give it a reason to.

Dim the Lights

While prepping for bed, dim the lights. By dimming the lights an hour before bedtime, you can create the relaxation your body needs. During this time, do relaxation exercises. By getting your mind and body ready for sleep, you’ll boost the quality of bedtime hours.


If you’re strapped to your screens, you can still wear out your body. Consider exercising before sundown—or within four hours of bedtime. You’ll be surprised how much a natural workout can help, in terms of sleep quality. While you might be stuck with blue light wavelengths, you’ll still be able to fall asleep. Take a bath, drink a cup of milk and read a book. Your body needs time to adjust, but you can help its journey. We might live in a digitally connected world, but you needn’t sacrifice your sleep for more screen time.

Edited: 09/13/2019