As we age, various factors can make sleep more challenging, including stiff joints, increased anxiety, and certain medications. But a new study sheds light on a simple morning habit that can improve your sleep if you’re over age 60: exposure to blue light.
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What is blue light?
Before we get into the science, let’s first break down what exactly blue light is.
According to UC Davis Health, “Blue light is part of the visible light spectrum—what the human eye can see. Vibrating within the 380 to 500 nanometer range, it has the shortest wavelength and highest energy.”
Blue light tends to get a bad rap since it is artificially produced by most electronics screens, including cell phones, computers and tablets, and LED TVs.
However, UC Davis points out that “sunlight is the biggest source of blue light.” That is why your circadian rhythms—your body’s “internal clock”—is so affected by blue light. Exposing yourself to this light at night could signal to your body that it’s daytime, throwing off your ability to sleep.
Blue light exposure in the morning can lead to better sleep in older adults.
For the new study, published in the journal GeroScience, researchers analyzed the health data of 36 U.K. adults over age 60 with self-reported sleep problems. The study lasted 11 weeks during the fall and winter when natural sunlight is limited.
Participants were exposed to two different types of indoor light—a control white light and a blue-enriched white light (blue light)—via light boxes that were used for two hours in the morning and two hours in the evening. They wore wristband sleep trackers and light sensor necklaces and kept sleep diaries.
They also submitted urine samples that tracked their melatonin, a hormone produced in the brain that affects sleep. As Mayo Clinic explains, “The production and release of melatonin in the brain is connected to time of day, increasing when it’s dark and decreasing when it’s light. Melatonin production declines with age.”
The researchers found that longer exposure to blue light in the morning led participants to be more consistent in their daily activities and have less disrupted sleep. When they were exposed to this blue light in the evening, however, they had a harder time falling asleep and woke up more often.
Moreover, the results showed that those who spent more time in bright outdoor light throughout the day were more active and went to sleep earlier.
“Our research shows that carefully timed light intervention can be a powerful tool for improving sleep and day-to-day activity in healthy older adults,” said study author Daan Van Der Veen, a senior lecturer in sleep and chronobiology at the University of Surrey, per PsyPost. “By focusing on morning blue light and maximizing daytime light exposure, we can help older adults achieve more restful sleep and maintain a healthier, more active lifestyle.”
Likewise, fellow study author Débora Constantino, a postgraduate research student at the University of Surrey, added that the research “highlights the potential for accessible and affordable light-based therapies to address age-related sleep issues without the need for medication.”
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How can you use blue light to improve your sleep?
First, let’s discuss what not to do, which is expose yourself to artificial blue light from screens in the evening. Candice Seti, PsyD, a licensed clinical psychologist specializing in insomnia treatment, previously told Best Life that “it’s best to avoid all these things starting at least two hours before bedtime.”
To use blue light to your advantage, you can purchase a blue light therapy box similar to those used in the study. For their purposes, participants placed these boxes about two feet away from them.
But perhaps the simplest way to improve your sleep is to expose yourself to natural sunlight when you wake up. If you can’t get outside, even sitting next to a window will help.
The takeaway:
Exposing oneself to artificial blue light emitted from phones, computers, and TV screens in the evening is well known to disrupt circadian rhythms and sleep. However, a new study shows that exposure to blue light from the sun or therapy light boxes in the morning can greatly improve sleep quality in adults over 60.
