As someone who has been working from home for some time now, I’ve observed that the quality of my sleep has decreased since I started doing so. In the past, I had no trouble falling asleep and waking up feeling refreshed. These days, however, I frequently spend hours of the night lying awake and staring at the ceiling. After having conversations with a few acquaintances who also work from home, I came to the realization that a large number of them are having trouble sleeping as well. This has had me thinking about what might be driving this shift in our typical sleeping patterns.

At that point, I became aware of the negative effects that blue light can have on the quality of one’s sleep. The screens of modern electronic gadgets, such as computers, phones, and televisions, generate a type of light known as blue light. This sort of light can be harmful to your eyes.

Because its wavelength is shorter than that of other types of light, which gives it the appearance of being blue, it is referred to as “blue” light. It has been discovered that exposure to this particular wavelength of light inhibits the generation of melatonin, the hormone that controls sleep, and messes up our circadian rhythm, which is the natural cycle of sleep and wakefulness that our bodies go through.

What is Blue Light and How Does it Affect Sleep?

The Impact of Blue Light on Sleep Quality (2)

What exactly does any of this have to do with working from home, though? To be fair, working from home for many of us entails sitting in front of a computer screen for a significant portion of each day. From the minute we open our eyes till the moment we close them for the night, our eyes are glued to the blue light emitted by our laptops or phones. This continuous bombardment of blue light is doing havoc on the quality of our slumber.

The good news is that there are actions that you may do to reduce the negative effects that blue light has on your ability to sleep. Utilizing software or apps on your various electronic devices that block blue light is one of the simplest steps you can do. These apps substitute the blue light that is emitted by your screens with a light that is warmer and more peaceful so that it does not interfere with your ability to sleep.

Mitigating the Impact of Blue Light on Sleep

The Impact of Blue Light on Sleep Quality

One more strategy you may use to preserve the quality of your sleep is to restrict your use of electronic devices in the hours leading up to night. Instead of using electronic gadgets for at least an hour before going to bed, try reading a book or practicing meditation instead. This will help you wind down and get ready for sleep.

There is another option available to you: blue light-blocking spectacles. These glasses contain lenses that can be worn while using electronic devices because they filter out blue light.

At long last, you have the opportunity to transform your bedroom into a space conducive to restful sleep. In addition to ensuring that your room is dark, quiet, and a pleasant temperature, you should also consider purchasing a comfy mattress and pillows.

In the evening, you should also avoid ingesting caffeine or alcohol because both of these chemicals might make it difficult to fall or stay asleep.


In conclusion, the influence of blue light on the quality of sleep is a real and important issue for those of us who work from home because of the flexibility it provides. We can enhance the quality of our sleep and increase the likelihood that we will feel revitalized and prepared to face the challenges of the next day if we take measures to reduce the amount of time we are exposed to blue light.

Why not give it a shot and see if it helps you in any way? I have complete faith that you won’t go a moment without recognizing the improvement!