How does blue light affect melatonin and sleep?Updated 3 months ago

Blue light in the 460–480nm range activates specialized retinal cells (intrinsically photosensitive retinal ganglion cells, or ipRGCs) that signal the brain’s master clock (the suprachiasmatic nucleus, or SCN) to suppress melatonin production. When this happens from artificial light sources during the day and evening, it confuses your circadian system, making it harder to feel alert at the right times, fall asleep at night, and achieve quality deep sleep. Research published in peer-reviewed journals including those indexed by PubMed and Harvard Health supports the connection between blue-light filtering and improved sleep outcomes.