Technology Is Changing How—and When—We Rest
Whether you’re catching up on emails, scrolling social media, or relaxing with a show, screens have become a major part of nighttime routines. But what many people don’t realize is that these habits may be interfering with two essential things: your sleep and your eye comfort. The culprit? Blue light—a high-energy wavelength of visible light emitted by digital devices, LED lighting, and even TVs. While exposure during the day can be beneficial, too much at night can disrupt your body’s natural sleep-wake cycle and cause visual discomfort.
What Is Blue Light and Why Should You Care?
Blue light is part of the visible spectrum naturally present in sunlight. It helps regulate circadian rhythms—your body’s internal clock that tells you when to feel awake and when to wind down.
However, extended exposure to artificial blue light in the evening—especially from smartphones, tablets, and computers—can delay the production of melatonin, the hormone that signals your body to sleep. As a result, you may:
- Take longer to fall asleep
- Experience restless or fragmented sleep
- Feel more tired the next morning
- Develop eye fatigue or strain before bed
In other words, your favorite nighttime habits might be sabotaging your rest and affecting your vision—without you even realizing it.
Signs You May Be Overexposed to Blue Light
If you or your family members experience any of the following, blue light could be playing a role:
- Tired, itchy, or burning eyes after screen use
- Trouble falling asleep or staying asleep
- Difficulty focusing in the evening
- Frequent headaches or eye strain
- Feeling groggy despite a full night’s sleep
Children and teens are especially susceptible, as their eyes absorb more blue light and they often have more screen time than adults.
Simple Ways to Protect Your Eyes and Sleep
Fortunately, small changes can make a big difference. Try these screen-smart tips to improve eye comfort and sleep quality:
- Set a screen curfew: Power down devices at least one hour before bed. Read a book, listen to music, or relax in low lighting instead.
- Use night mode or blue light filters: Most phones and tablets offer a built-in feature that reduces blue light after dark.
- Wear blue light–filtering glasses: These specialized lenses block high-energy wavelengths, making screen time more comfortable any time of day—especially in the evening.
- Create a sleep-friendly environment: Keep lights low, avoid device use in bed, and maintain a consistent sleep schedule.
- Encourage outdoor time during the day: Natural daylight helps regulate circadian rhythms and reduces screen dependency.
How Rye Eye Care Can Help
At Rye Eye Care, we offer comprehensive eye exams that assess not just vision, but how your eyes are functioning in today’s digital environment. If you’re dealing with dry eyes, fatigue, or poor sleep, we can help determine whether blue light exposure is a factor—and provide personalized solutions.Our optical team also offers blue light–filtering eyewear in both prescription and non-prescription options. These lenses are ideal for professionals, students, gamers, and anyone spending time on screens—day or night.
Rest Easier, See More Clearly
A better night’s sleep and more comfortable vision may be just a few adjustments away. Whether for yourself or your family, taking steps to manage blue light exposure can lead to healthier eyes and more restful nights. Ready to protect your vision in a screen-filled world? Book your next eye exam with Rye Eye Care today—we’ll help you sleep easier and see better.