MENTAL HEALTH: CONTROL THE CONTROLLABLES – Blue Light

Sleep: Blue Light. Can you cut back on the amount of blue light you get before bed? This is in your control.

You should be able to click the YouTube video above. If not the link is https://youtu.be/wO53FbE_lKM

Studies:

Zerbini, G., Kantermann, T., & Merrow, M. (2020). Strategies to decrease social jetlag: Reducing evening blue light advances sleep and melatonin. European Journal of Neuroscience, 51(12), 2355–2366. https://doi.org/10.1111/ejn.14293

Guarana, C. L., Barnes, C. M., & Ong, W. J. (2021). The effects of blue-light filtration on sleep and work outcomes. Journal of Applied Psychology, 106(5), 784–796. https://doi.org/10.1037/apl0000806

Bowler, J., & Bourke, P. (2019). Facebook use and sleep quality: Light interacts with socially induced alertness. British Journal of Psychology, 110(3), 519–529. https://doi.org/10.1111/bjop.12351

Tähkämö, L., Partonen, T., & Pesonen, A. K. (2019). Systematic review of light exposure impact on human circadian rhythm. Chronobiology international, 36(2), 151–170. https://doi.org/10.1080/07420528.2018.1527773

West, K. E., Jablonski, M. R., Warfield, B., Cecil, K. S., James, M., Ayers, M. A., Maida, J., Bowen, C., Sliney, D. H., Rollag, M. D., Hanifin, J. P., & Brainard, G. C. (2011). Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. Journal of applied physiology (Bethesda, Md. : 1985), 110(3), 619–626. https://doi.org/10.1152/japplphysiol.01413.2009

Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology, 13, 1–21. https://doi.org/10.3389/fphys.2022.943108