Biohacking Your Light Exposure: How to Minimise Blue Light for Optimal Health

In our digital age, exposure to artificial blue light is nearly unavoidable. From smartphones to laptops, LED lights to TVs, our eyes and bodies are constantly bombarded by this high-energy light spectrum. While blue light isn’t inherently bad—after all, it’s found in natural sunlight and helps regulate our circadian rhythms—excessive exposure, especially after sunset, can disrupt sleep, strain our eyes, and even accelerate ageing (Chang et al., 2015). At Noemi LIFE, we believe in harnessing nature’s wisdom to optimise health and longevity. Here’s how you can biohack your environment to minimise blue light exposure and support your body’s natural rhythms.

1. Upgrade Your Lighting

Most indoor lighting today emits high levels of blue light, tricking our bodies into thinking it’s daytime long after the sun has set. Swap out LED and fluorescent bulbs for red, amber, or warm incandescent bulbs in the evening. Research indicates that red light has minimal impact on melatonin production, the hormone responsible for sleep regulation (Figueiro et al., 2011).

2. Embrace Blue Light Blocking Glasses

One of the simplest yet most effective biohacks is wearing blue light blocking glasses. Not all lenses are created equal, so look for those that block at least 90% of blue light, especially in the 400–480 nm range. Studies show that wearing blue light blocking glasses before bedtime significantly improves sleep quality (Shechter et al., 2018).

3. Adjust Your Screens

Most devices now come with built-in blue light reduction settings such as Night Shift (Apple) or Night Light (Windows). Additionally, apps like f.lux and Iris can dynamically adjust your screen’s color temperature based on the time of day, reducing blue light exposure in the evening (Gringras et al., 2015).

4. Prioritise Natural Light During the Day

Your body’s ability to handle blue light at night improves when it receives adequate natural sunlight in the morning. Aim to get at least 20–30 minutes of outdoor exposure early in the day to reinforce your circadian rhythm and boost serotonin levels, which later convert to melatonin for restful sleep (Cajochen, 2007).

5. Limit Screen Time Before Bed

Ideally, reduce screen exposure at least one hour before bedtime. Instead of scrolling through social media or watching TV, opt for reading a physical book, practicing meditation, or engaging in light stretching to wind down naturally. Studies suggest that avoiding screens before bed leads to better sleep quality and duration (Heath et al., 2014).

6. Use Blue Light Filtering Screen Protectors

For those who must use screens late at night, applying a blue light filtering screen protector to your devices can provide an extra layer of defence. These filters reduce glare and cut down on blue light exposure without distorting colours significantly (Baraas et al., 2020).

7. Optimise Your Sleep Environment

Ensure your bedroom is a sanctuary free from artificial light pollution. Use blackout curtains to block streetlights, remove electronic devices with LED indicators, and consider using an eye mask if total darkness isn’t possible. Research shows that even small amounts of ambient light can disrupt melatonin production and sleep cycles (Cho et al., 2016).

8. Supplement with Melatonin and Antioxidants

If blue light exposure is unavoidable, supporting your body with the right nutrients can help mitigate its effects. Melatonin supplements can aid in sleep regulation, while antioxidants like lutein and zeaxanthin (found in leafy greens) help protect the eyes from blue light damage (Stringham & Hammond, 2008).

Conclusion: Control Your Light, Control Your Health

Biohacking your light exposure is one of the most impactful steps you can take to optimise your health and longevity. By making small, intentional changes, you can reduce the negative effects of blue light and enhance your sleep, energy levels, and overall well-being. At Noemi LIFE, we’re committed to guiding you toward a more natural, balanced lifestyle—because true wellness begins with aligning your body with nature’s rhythms.

Are you already implementing any of these biohacks? Let us know in the comments, and share this with someone who could benefit from better sleep and healthier light habits!

References

Baraas, R. C., et al. (2020). "Effects of Blue Light Filtering on Sleep and Visual Performance." Journal of Vision Science.
Cajochen, C. (2007). "Alerting Effects of Blue-Enriched Light in Humans." Sleep Medicine Reviews.
Chang, A. M., et al. (2015). "Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness." PNAS.
Cho, Y., et al. (2016). "Exposure to Dim Artificial Light at Night Increases REM Latency and Decreases Slow-Wave Sleep in Humans." Chronobiology International.
Figueiro, M. G., et al. (2011). "Red Light at Night Mitigates the Impact of Blue Light Exposure on Melatonin Suppression." Journal of Sleep Research.
Gringras, P., et al. (2015). "The Impact of Screen Use on Sleep in Adolescents: A Systematic Review." Journal of Pediatrics.
Heath, M., et al. (2014). "Screen Time and Sleep Quality: A Meta-Analysis." Sleep Research Society.
Shechter, A., et al. (2018). "Blocking Blue Light Improves Sleep and Mood in Insomniacs." Journal of Clinical Sleep Medicine.
Stringham, J. M., & Hammond, B. R. (2008). "Macular Pigment and Blue Light Absorption." Ophthalmic and Physiological Optics.