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Źródło: https://www.bbc.com/future/article/20260407-the-blue-light-from-your-phone-isnt-ruining-your-sleep

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The blue light from your phone isn't ruining your sleep

The blue light from your phone isn't ruining your sleep

For a decadeprzez dekadę, we've been told our screens are wreckingniszcząc our sleep. The real culpritwinowajca is far bigger thanznacznie większy niż the glowblask from your phone.

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I have spent the last few weeks strapping onzakładając na siebie a pair of special orange safety gogglesgogle ochronne three hours before bed. They're made of thick, uncomfortable plastic that casts the world in a dull amber glowmdła bursztynowa poświata, making it hard to see anything blue. But I don't stop there. I cover the windows with blackout curtainszasłony zaciemniające and switch offwyłączać all my lamps, one by onejeden po drugim. In their placew ich miejsce, I exclusivelywyłącznie light my apartment with candles. My sleep routinerutyna, stały plan dnia is derangedszalony, kompletnie poplątany, but it's for an experiment. I found out what happens when you banishprzepędzić, całkowicie wyeliminować blue light.

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The world has grown increasingly panicked about this photochromaticfotochromatyczny fiend over the past 10 years. We're told that our phones, TVs, computers, tablets and LED light bulbs expose us to a perverseszkodliwy, niewłaściwy amount of blue light. Supposedly, this ruins our sleep by disruptingzakłócając the natural rhythms of daylightnaturalne rytmy światła dziennego that influence our internal body clockwewnętrzny zegar biologiczny. There's science to back some of this uppotwierdzać część tych twierdzeń, but recent studies and analysisanaliza suggests that things are a lot more complicated. In fact, chances are good that you've fallen fordać się nabrać na some serious misconceptionsbłędne przekonania on this subject. Experts tell me it's unlikely that light from your phone is ruining your sleep.

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The research is mixedmieszany; niejednoznaczny. Those features designed to dial downzmniejszyć, przygasić blue light on your phone at bedtimepora snu, for example, are probably doing very little to improve your sleep. But the lightingoświetlenie of modern life really can have a huge effect on your sleep. What would it take to make a change?

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I wanted the truthprawda. So, I called the expertseksperci and dove intozagłębiłem się w the sciencenauka.

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And to see if I could spot the differencedostrzec różnicę, I've plunged myself intozanurzyłem się w coś, całkowicie się w coś wciągnąłem the most extreme, blue-free eveningswieczory bez niebieskiego światła I could musterzebrać, zdołać zgromadzić. I landed onnatrafiłem na, w końcu wybrałem practical advice that you can use – no dorkyobciachowy, niemodny tintedprzyciemniony, zabarwiony gogglesgogle, okulary ochronne required. It could be the secret to a good night's sleep.

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The public freakout about blue light started with a study in 2014. Half of the 12 participantsuczestnicy read on an iPad before bed. The rest read physical books. The iPad users took longer to fall asleep, felt groggierbardziej otępiali / bardziej zaspani the next day and produced less melatoninmelatonina. The researchers said the culpritwinowajca / główna przyczyna was the glow emittedemitowany / wydzielany from the iPad's LED screen, which produces a disproportionatenieproporcjonalny amount of light in the upper, bluer end of the spectrumwidmo. Under specific circumstancesw określonych okolicznościach, blue-enriched lightświatło wzbogacone w niebieską składową disrupts the daily circadian rhythmrytm dobowy – our body's natural pacemakerrozrusznik; regulator rytmu – that uses daylight to help determine when we start to feel tiredzaczynać czuć się zmęczonym. Subsequentnastępny; późniejszy research seemed to support the findingsustalenia / wyniki badań. Sounds simple, right? It's not.

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"This was an incredibly deceptivezwodniczy, wprowadzający w błąd piece of worktekst / opracowanie / dzieło," says Jamie Zeitzer, a professorprofesor of psychiatrypsychiatria and behaviouralbehawioralny, dotyczący zachowania sciences at Stanford University, who studies the effect of light on the circadian systemukład dobowy. The sciencenauka wasn't bad, he says, the problem is it brought people to bad conclusions.

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It's true that our screens are bluer. Modern screens and lightbulbs use LEDsdiody LED, which cannot producewytwarzać pure white light. Instead, they use blue LEDsdiody LED and cover some of them with a chemical called yellow phosphorfosfor, luminofor. The blue and yellow mix togethermieszać się ze sobą and trick your brain into seeingsprawić, że mózg widzi coś błędnie white, but extra blue always leaks outwydostaje się. 

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And blue light really can influencewpływać na your sleep. Zeitzer says that's mostly because you have a light-sensitivewrażliwy na światło proteinbiałko in your eyes called melanopsinmelanopsyna which plays a key role in your sleep systemukład snu. "And melanopsinmelanopsyna is a blue sensitive proteinbiałko, which basically means that it is most sensitive to blue light," he says. Melanopsinmelanopsyna reactsreaguje to other colourskolory of light too, the effectefekt; wpływ of blue is just a bit strongersilniejszy. 

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"But the amount of light emitted from our screens is really inconsequentialnieistotny; bez większego znaczenia," says Zeitzer. Your life doesn't match the conditionsodpowiadać warunkom; pasować do warunków of many blue light studies. "We bring someone into the laboratorylaboratorium, and they are exposedpoddawani; wystawiani na działanie to very dimsłaby; przyćmiony light all day longprzez cały dzień. And then they are given a bright light stimulusbodziec," he says. Under those circumstancesokoliczności, blue light makes people go haywirewariować; wymykać się spod kontroli, but it doesn't reflect typicaltypowy; charakterystyczny experience of human life.

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After years warnings and millions of people flipping onwłączanie the blue light filters built intowbudowane w their phones, the latest science suggests screens are not the main culpritwinowajca; główna przyczyna problemu here after all. For example, a recent review of 11 different studies and found that the light from screens only delayed sleep by about nine minutes, at worstw najgorszym razie. Not zero, but not life alteringzmieniający życie, either.

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The amount of blue light emittedemitowany, wydzielany by the screens of phones, laptops and tablets has also been shown to be tiny compared to the blue light we receive from the Sun – 24 hours-worth of blue light from digitalcyfrowy devices totted upzsumowano, zliczono to less than one minute spent outdoorsna zewnątrz, pod gołym niebem, according to one study. Other studies have shown it's not enough to affect levels ofpoziomy, stężenia the hormoneshormony that control our sleep.

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So why am I so tired all the timeciągle? Zeitzer and others told me there are lots of other ways that light, blue and otherwisezarówno niebieskie, jak i inne, could be ruiningpsujący my bedtimemój czas pójścia spać. If I really wanted to tacklezmierzyć się z the blue monster, it was going to take a serious lifestyle changepoważna zmiana stylu życia.

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I was out for dinner as the Sun went down on day onepierwszy dzień of my experimenteksperyment. Around 20:30, I said I needed to head home. It was time to hide from the light. Based onna podstawie the adviceporada I was getting from sleep specialistsspecjaliści, my extreme bedtime prepping started long before I get under the coverspod kołdrą.

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My routine starts with an absurdabsurdalny, niedorzeczny pair of glasses. If you wear normal glasses, you've probably been offered special clear coatingsspecjalne przezroczyste powłoki that promise to filterfiltrować, przepuszczać przez filtr blue light. Studies suggest they don't do much. Real blue-blocking glassesokulary blokujące niebieskie światło aren't sexy. Frankly, they aren't a realisticrealistyczny, wykonalny solutionrozwiązanie for most people, either.

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The good ones have deep orange, red or amber lensessoczewki that wrap all the way arounddookoła, dookoła całej powierzchni your eyes so light can't get in from the sides. Serious manufacturersproducenci offer a spectrum reportraport widmowy that shows how much blue light gets in. "You shouldn't be able to see much blue," says Håvard Kallestad, director of the sleep and chronobiology research groupgrupa badawcza zajmująca się snem i chronobiologią at the Norwegian University of Science and Technology.

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The special blue-lightblokujący niebieskie światło googles I have were made for people who work with laserslasery that need eye protectionochrona oczu. I put them onzałożyć je and looked out the windowspojrzałem przez okno. There's a store with a blue neonneonowy sign down the streetw dół ulicy; dalej przy ulicy. With my glasses on, the light from the signświatło z szyldu vanishedzniknął. Bullseyestrzał w dziesiątkę.

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I sat down on the couch, thinking aboutrozmyślając o the sacrificespoświęcenia I make for journalismdziennikarstwo. I scrolled throughprzewijałem/przeglądałem Instagram. It looked… orange. The whole pointsedno; główny sens of what I'm doing is to see how light affectswpływa na my sleep, so I didn't change anything about my phone, TV or computer habits. But the glasses are just the beginningdopiero początek.

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"I think you need to turn your apartmentmieszkanie into a cavejaskinia; norа," Kallestad says. "Just blockblokować; zasłaniać light from entering and use candlelightświatło świec." Modern LED lights produce a ton of blue light. Old school incandescentżarowy; dający żarzące światło bulbs make much less, but candles are almost blue-freepozbawiony niebieskiego światła.

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It's never really dark where I live in New York. So I covered my windows with blackout curtainszasłony zaciemniające, with only my phone and a couple of flickeringmigoczący candles standing between me and the inky darknessgłęboka, atramentowa ciemność. I wasn't sleepysenny, chce się spać yet. It was going to be a long couple of weeks.

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Experts agree that what really matters is the dosedawka of light of light you're getting through the day. For optimaloptymalny sleep, you want lots of light in the morning and much less at nightznacznie mniej w nocy. Blue light countsliczy się more, but it's your total exposureekspozycja; narażenie that makes the real differenceprawdziwa różnica.

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It turns outokazuje się the solution starts the moment you wake upobudzić się. Every morning during my test, I sat in front of a lamp that looks like a proprekwizyt from a 1980s science fictionscience fiction; fantastyka naukowa movie. It blasts bright light straight into my face while I drink my coffee. The lamp is small, so Kallestad says I need to sit as close to it as possiblejak najbliżej tego. It was not fun. The lamp is designed to treat seasonal depressiondepresja sezonowa, and the clinicalkliniczny temperaturetemperatura of the light is especiallyszczególnie blue, which has been shown to increase alertnessczujność; przytomność umysłu when you get it earlier in the daywcześniej tego dnia. But it's also priming my eyes to fend offodparować; zapobiegać the blue later that night.

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"The more light that you get during the daytime, the less impact the light in the evening has," Zeitzer says. The pre-pandemicsprzed pandemii world exposed people to a lot more light than they realised. There's the Sun during a commutedojazd do pracy lub szkoły, the piercingprzenikliwy; rażący fluorescentfluorescencyjny; jarzeniowy bulbs of an office, a walk to lunch. Now, so many of us roll out of bedwlec się z łóżka; zwlec się z łóżka and sit under the same lighting conditionswarunki oświetleniowe until we go to sleep. Our bodies can't tell the differenceodróżnić; rozpoznać różnicę between day and night.

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Leaving the house will fix that faster than any lamp. Even on a grey overcastpochmurny day, Zeitzer says you're probably getting around 10,000 luxluks (the measure of light intensitynatężenie światła). A bright sunny day can hit 100,000 luxluks. By comparisonna tle porównania / w porównaniu, your living room it's probably around 100 luxluks. (And your phone tops outosiąga maksimum around a measlymarny 50-80 luxluks, Zeitzer says, and it's less when you have the brightness down.)

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"Go outside if you can, use the lamp if you have to," says Kallestad. Even a 30-minute walk in the morning makes a real difference (just don't forget sunscreen). And if you can get outside againwyjść znów na zewnątrz after 15:00, Zeitzer says that's also surprisingly useful. It further anchorszakotwicza; stabilizuje your body clockzegar biologiczny and directly reduces how sensitivewrażliwy; czuły you are to light in the evening.

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If you work from homepracować z domu, another tip you can try is a bittrochę; nieco counter-intuitivewbrew intuicji; nieoczywisty. Turn your lights uprozjaśnić światło / zwiększyć jasność świateł bright during the day and start switching them offwyłączać je in the evening. "The real key with light exposureekspozycja na światło is contrastkontrast; wyraźna różnica," Zeitzer says.

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So, if being glued tobyć przyklejonym do; nie móc się oderwać od your screens keeps you stuck inside all day, away from the sleep-promotingsprzyjający zasypianiu glarerażący blask; ostre światło of natural sunlightnaturalne światło słoneczne, that's bad news. But the blue light coming from those screens contributesprzyczynia się; wnosi wkład little to the wider issueszerszy problem; szersza kwestia of our lifestylesstyle życia. The real problem, Zeitzer says, is what we spend our time doing on our phones and laptops before bed.

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"It is much more the content, rather than the light, that is keeping people awake from these devices," Zeitzer says. It can also depend on how sensitivewrażliwy, podatny na you are to light in the first placeprzede wszystkim; w ogóle – I might be more or less sensitivewrażliwy, podatny na than you.

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I use a sleep trackerurządzenie do śledzenia / monitorowania to monitormonitorować, śledzić my rest. It's not good enough for real science, but it's a rough indicationwskazówka, oznaka; przybliżony wskaźnik. The quality of my sleep didn't seem to change much during my experimenteksperyment, badanie. But I did notice some differences. Towards the end of the second week, I found myself a little more motivatedzmotywowany to get into bedpołożyć się do łóżka on timena czas, punktualnie and it seemed easier to fall asleepzasnąć. The amount of time I spent asleep didn't change in any meaningful wayw jakikolwiek istotny sposób by the end of my experimenteksperyment, badanie, but the time I feel asleep and got upwstać in the morning was a little more consistentstały, regularny; spójny. Was this because I blocked blue light? Hard to say, but it felt like a big victoryzwycięstwo; duży sukces.

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What I can tell you is I started to look forward tonie móc się doczekać my candle evenings. It's possible this in itselfsamo w sobie could make a difference. When something "becomes part of the pre-bed processczynności wykonywane przed snem, it can act as a very strong psychologicalpsychologiczny cuesygnał, bodziec to help remindprzypominać your body of what you're supposedrzekomy; mający to be doing next", Zeitzer says.

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The same goes for the auto-dimmingautomatycznie przyciemniający features that limit some blue lightniebieskie światło on your phone. "It doesn't really work that well, but the one thing that it can do is that when you have one of these filters, or if you wear blue blocking glassesokulary blokujące niebieskie światło in the evening, is that acts as kind of like a Pavlovianpawłowowski, warunkowany odruchowo conditioningwarunkowanie cuebodziec; sygnał for some people. When the screen colourkolor ekranu changes, or you put on your glasses, your brain starts to understand it is time to get ready for bedprzygotować się do snu."

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If you come bywpaść w odwiedziny for a sleepovernocowanie u kogoś, you won't see me in the blue blocking glassesokulary blokujące niebieskie światło. It was a huge reliefogromna ulga to give them upzrezygnować z nich, but I might keep the candles.

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