Why Blue Light from Phones and Tablets Disrupts Your Sleep – And What You Can Do About It

As a police officer with almost 30 years of shift work experience, I know how challenging and stressful our assignments can be. After a long day, often filled with physical exertion and mental pressure, I sometimes reach for my phone or tablet to take a short break. This digital distraction seems like a welcome way to clear my head and leave the stress of the day behind.

However, I have learned that what is meant to be a little break can have the opposite effect. The blue light emitted by screens disrupts my recovery and significantly affects my sleep.

Sleep deprivation not only has short-term impacts on my well-being but also affects my long-term performance and my ability to react quickly and effectively in critical situations.

What is blue light (not the kind on the patrol car! grin) and why is it problematic?

Blue light is a specific part of the visible light spectrum emitted by many electronic devices like smartphones, tablets, and computer monitors. This type of light has high energy and can strongly inhibit the production of the sleep hormone melatonin. Melatonin is crucial for a healthy sleep-wake cycle and helps my body prepare for sleep. When I am exposed to blue light in the evening, my brain interprets this light as daylight, which keeps me awake and makes it difficult to fall asleep. This can lead to a range of problems, including sleep disturbances, increased fatigue, and a general impairment of my physical and mental health.

Why is sleep so important for first responders?

Sleep is critical for us as first responders. It is the most important phase for recovering from physical and mental stress. During sleep, my body regenerates, and essential repair processes take place, which are crucial for maintaining my physical fitness.

Moreover, sleep deprivation can drastically impair my concentration and decision-making ability—a risk in critical situations. If I haven't had enough sleep, it may take longer for me to react to important information, which can have fatal consequences in emergencies. Sleep also helps me process the emotions of the day and reduce stress. Restful sleep helps me remain emotionally stable, which is especially important when working in a stressful environment where I often encounter challenging situations.

How can you protect yourself from blue light?

To protect myself from the negative effects of blue light, I have developed some strategies. I activate the night mode or blue light filter function on my devices, especially in the evening. Additionally, I use special blue light glasses that completely block blue light, especially when I am working on the screen in the evening.

I try to avoid electronic devices for at least an hour before going to bed and use this time to relax and prepare my mind for sleep. Instead of getting lost in social media, I prefer relaxing activities like reading a book, listening to calming music, or practicing guided meditations to unwind and leave the day behind.

I have also established rituals that help me prepare for sleep, such as taking a warm shower, doing breathing exercises, or drinking herbal tea. These rituals signal my body that it is time to switch off and prepare for a restful night.

Restful sleep is not a luxury; it is essential for my performance and overall well-being. I can help you develop healthy routines to stay fit—for yourself, your team, and the challenges ahead.

Book an initial consultation to learn more about how you can improve your sleep quality and enhance your performance!

#SleepIsHealthy #ReadyForDuty #ShiftWorkTips #HealthySleep #biancaramoscoaching #oneofus_coach #police #firefighters #dispatcher