Fix circadian rhythm with blue light fasting

Has this ever happened to you?

It’s a few hours before bedtime and you’re trying to wind down after a long day. Like many others, you look to your phone, tablet or TV to relax. Maybe you scroll through socials, read an e-book, unwind with funny videos, a movie, a favourite TV show or soothing music.  

Yet, when it comes to finally getting into bed, you can’t seem to get settled. You toss and turn. You find yourself feeling restless or have trouble falling asleep. You may even get up during the night, or wake tired and feel sleepy throughout the day.  

Well, you’re not alone. Just over half of all Australians surveyed¹ use their phone an hour before bedtime, and up to 65% of us turn to our devices less than 30 minutes before bedtime. And research shows that frequent use of electronic devices before bedtime causes our sleep to suffer.  

This is because devices such as phones and tablets emit blue light, which causes an imbalance in our natural Circadian rhythm.

“So, what IS a Circadian rhythm?” you may be asking.

The Circadian rhythm is your natural biological clock.

Your Circadian rhythm is vital for your body to know when to be alert and when to rest. It regulates how awake or tired you feel and helps with the natural production of cortisol and melatonin hormones.  

Cortisol rises in the morning, making you feel awake and alert for tackling the day ahead. Melatonin increases after dark, helping you feel tired and relaxed for a restful sleep.

Despite advances in technology, our bodies are still tied to natural cycles of daylight and sun exposure. We wake naturally with sunlight and go into a state of rest when it gets dark, with cortisol and melatonin aiding in this sleep/wake cycle.  

It’s hardcoded in humans to follow this state, so your Circadian rhythm is your internal body clock that regulates your sleep patterns for a good night’s rest. It also drives everything else from your appetite to your stress, core body temperature and metabolism.²

How does blue light affect your sleep?

Sunlight is the greatest source of natural blue light. During the day, blue light is helpful as it increases attention, improves mood, and enhances reaction times and alertness.

Modern environments with artificial light let us stay active after dark, freeing us to have more choices and freedom. However, some energy-efficient lighting and electronic devices such as TVs, phones and tablets also emit blue light, skewing our natural Circadian rhythms³.

Without this natural rhythm, we stay in an artificial state of alertness, and our bodies and minds can feel restless. We find it hard to sleep, our sleep quality is poor, we wake tired or feel exhausted throughout the day.⁴

Blue light is also the strongest suppressor of melatonin.⁵ So, using devices that emit blue light close to bedtime greatly reduces your natural production of melatonin when you need it the most. The reason you toss and turn, and sleep badly is because the blue light on your device is messing up your natural Circadian rhythm.⁶

Alternative: So, using devices that emit blue light close to bedtime greatly reduces your natural production of melatonin when you need it the most. The reason you toss and turn, and sleep badly is because the blue light from your device is creating an imbalance in your Circadian rhythm.⁶

Sleep is vital to both mental and physical health. Our minds need this time to process memories, our cells and muscles need this rest to heal and regenerate. There’s no substitute for a good night’s for our overall wellbeing.⁷

Growing awareness of how blue light affects sleep is driving more Australians to change their habits around using electronic devices before bedtime.  

One way to do this is with “blue light fasting”. 

What is Blue Light Fasting?

Blue light fasting is a practical way you can regain control of your natural sleep/wake cycle.  Like any fast, it’s about abstaining. In this case, “fasting” from blue light at night - predominantly phones, tablets, video game consoles and certain lights.  

How does it work?  

Simple actions that can help your sleep quality⁸:

• Stop using electronic devices two or three hours before bedtime⁹  
• Resist using your phone or tablet if you wake up in the middle of night
• Opt to turn off the blue light on your devices
• Use dim red lights for night lights, avoiding blue lights in the evening
• Turn on the “night mode” on your devices
• Read books or magazines instead of e-books
• Avoid using blue light within the first hour of waking

This allows your wake/sleep cycles to slip back into more natural Circadian rhythms.

Benefits of Blue Light Fasting

• Less tired during the day
• Improved cognitive function
• Longer, better quality sleep
• Helps with natural formation of melatonin
• Regulates appetite
• Positive impact on mood

Understanding the impact of blue light on your Circadian rhythm and your sleep quality can be empowering. By being conscious of how blue light impacts both your sleeping and waking life, you can begin to make positive changes to return to your natural Circadian rhythm.

So, are you ready to change how you decide to sleep tonight?  

If you have any questions about your sleep quality or the sleep health of someone you know, our free online sleep assessment may help you gain more insights.