However, the benefits don't stop there. In fact, dermatologists love blue light therapy for psoriasis, eczema, and other chronic skin conditions, explains Dr. Hogan.

The most effective way to reduce exposure to blue light in the evening is to simply turn off the sources. This means dimming or reducing LED and fluorescent lighting in your home and turning off electronic devices after it gets dark outside.

Siena Gagliano is the associate editor at Cosmopolitan, where she primarily covers beauty, fashion, travel, and lifestyle. Wanna know how to get the best brows of your life? Gotchu. What about how to find the best fashion deals of the season, the softest sheets on the market, or exactly how to use retinol without irritating your skin? Check, check, and check. Before joining Cosmopolitan, Siena was a writer at Bustle and several other media outlets. As her 2024 goal, she has vowed to find the best (extra) dirty martini NYC has to offer—and yes, that means ~attempting~ to try every cute cocktail spot in the city (hit her up with some recs, pls). Follow Siena on Instagram for a behind-the-scenes look at that magazine life.

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Blue lighttherapy at home

With the advent of artificial light and electronics, people are being exposed to increased amounts of light before bedtime. While all types of visible light can affect circadian rhythms, blue light has the largest impact Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Circadian rhythms are finely tuned, 24-hour cycles that signal our bodies to carry out essential functions Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , including sleep. Light is the most important factor in aligning circadian rhythms Trusted Source Harvard University Harvard is the oldest institution of higher education in the United States, established in 1636 by vote of the Great and General Court of the Massachusetts Bay Colony. View Source and, for much of human history, these rhythms were closely aligned with sunrise and sunset Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Shechter, A., Kim, E. W., St-Onge, M. P., & Westwood, A. J. (2018). Blocking nocturnal blue light for insomnia: A randomized controlled trial. Journal of Psychiatric Research, 96, 196–202.

Blue light is part of the visible light spectrum, which is what the human eye can see, explains Dr. Hogan. The visible light spectrum ranges from wavelengths of ~400 to 700 nm, and UV light has shorter wavelengths of between 100 to 400 nm. At these shorter wavelengths, ultraviolet radiation occurs—this is where harmful UVA and UVB rays are present resulting in premature aging, sunburn, and increased risk of skin cancer.

The content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.

Blue lightlamp therapy

Strategically timed exposure to blue light can help treat several sleep disorders. Circadian rhythm disorders occur when a person’s circadian rhythms are not in alignment with their environment. Light therapy, and blue light in particular Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , can help realign the body’s circadian rhythms and improve sleep.

Gooley J. J. (2008). Treatment of circadian rhythm sleep disorders with light. Annals of the Academy of Medicine, Singapore, 37(8), 669–676.

The general public often sees red light therapy as the crème de la crème of light therapy (aka phototherapy). While more research is needed on its efficacy, it has shown promise in anti-aging benefits. I will engage with a sesh of red light on occasion, but as someone who struggles with acne, I'm Team Blue Light Therapy. Blue light is quite literally a killer of acne, and a lesser-known fact is that it's also an effective treatment against precursors to skin cancer—and it's got dermatologists and studies to back it up. Consider this your crash course on all things blue light therapy, including the best skincare devices and tools that the dermatologists think are worth your money. Let's get after it, shall we?

Division of Sleep Medicine at Harvard Medical School. (2007, December 18). The drive to sleep and our internal clock., Retrieved March 14, 2023, from

Chronic misalignment of circadian rhythms can also lead to many negative health impacts Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , including metabolic disorders and mental health conditions such as depression. Being mindful of the sources of blue light and daily exposure levels can help reduce the risk of these negative health outcomes.

Your daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.

Vandewalle, G., Maquet, P., & Dijk, D. J. (2009). Light as a modulator of cognitive brain function. Trends in cognitive sciences, 13(10), 429–438.

A lesser-known fact is that blue light can increase hyperpigmentation, particularly among individuals with darker skin tones, says Dr. Hogan. "Patients with melasma may want to use blue light settings in LED masks with caution." While there are slim risks associated with blue light devices, we need more controlled, random studies to establish clear guidelines for doctors and also to provide standards for companies creating at-home devices. This leads us to...

Though you'll get better results from an in-office treatment at the dermatologist where you can also receive treatment for more serious concerns like pre-cancerous cells, blue light therapy at home is a super great tool for acne. According to the National Library of Medicine, "blue light therapy is clinically shown to control acne without harsh chemicals or prescriptions and improves the skin’s appearance." 'Nuff said.

Lighttherapy

Light is composed of electromagnetic radiation, which is an invisible form of energy. Our eyes interpret colors of light based on the amount of energy they contain. White light, including some light emitted by the sun, is the combination of all the colors of the visible light spectrum.

We get most of our exposure to blue light from the sun. Blue light stimulates parts of the brain that make us feel alert Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , elevating our body temperature and heart rate. During the day, blue light can improve performance and attention, tuning our circadian rhythms and setting us up for a better night’s sleep after the sun sets.

Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.

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Blue lightTransilluminator

Jagannath, A., Taylor, L., Wakaf, Z., Vasudevan, S. R., & Foster, R. G. (2017). The genetics of circadian rhythms, sleep and health. Human molecular genetics, 26(R2), R128–R138.

Wright, K. P., Jr, McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554–1558.

This is where it gets a little complicated, but know this: Medical blue light therapy is different from both UV light and the blue light emitted by electronic devices. Let's get into the ~science~:

While the use of blue light devices at home is an incredibly great acne treatment, Dr. Marmur notes that different types of acne may need to be treated in conjunction with topicals, oral medication, and other methods. She says one treatment is also unlikely to suffice, noting that you will need several treatments per breakout, as well as consistent use to see long-term benefits in the appearance of your acne. And if it wasn't obvious, you'll 100% need to go to a board-certified dermatologist about any pre-cancer concerns to determine what the best course of action is and to see if photodynamic therapy is the right treatment for you.

Lighttherapy Lamp

On the other hand, medical blue light therapy and blue light emitted from electronic devices fall within the same wavelength, but, but! blue light therapy is controlled and used at higher intensities to target specific skin conditions. Electronic blue light is much less intense, and though it may cause eye issues and sleep disruption, it's just an inadvertent result of screen use. Got it? Okay, cool.

Inversely, exposure to blue light in the hours leading up to bedtime can hinder sleep. Blue light suppresses the body’s release of melatonin Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , a hormone that makes us feel drowsy. While this promotes wakefulness during the day, it becomes unhelpful at night when we are trying to sleep. Being exposed to blue light in the evening can trick our brain into thinking it is still daytime, disrupting circadian rhythms and leaving us feeling alert instead of tired.

Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. The Journal of clinical endocrinology and metabolism, 88(9), 4502–4505.

Blue lighttherapy benefits

Siena Gagliano is the associate editor at Cosmopolitan who writes beauty and has four years of experience writing about beauty, fashion, and lifestyle news. She’s an expert at researching and writing beauty stories, like the top retinol body lotions and the best eyeliners. She’s an authority in all skincare categories, and she regularly tests and analyzes skincare products and devices on herself for efficacy, while working with the industry’s top dermatologists to assess new formulas, ingredients, and brands.

Many people work under artificial lights and constantly interact with the screens of electronic devices. Being aware of these common sources of artificial blue light can help you strategically time exposure and avoid circadian rhythm disruptions.

Sollars, P. J., & Pickard, G. E. (2015). The Neurobiology of Circadian Rhythms. The Psychiatric clinics of North America, 38(4), 645–665.

Dr. Marmur stresses the fact that when choosing your at-home LED therapy device, it's important to make sure "that your options are FDA-cleared or approved and backed by science." FWIW, legit devices that are FDA-approved can be pretty steep in price, but it's a one-time investment, and real people, including myself, have seen serious benefits.

Specialty glasses may also be helpful in reducing exposure to blue light. While they may not work for everyone, blue light blocking or amber glasses can reduce the melatonin-suppressing effects of bright light Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.

Acne treatment with blue light works by targeting and destroying Cutibacterium acnes bacteria. This type of bacteria lives on our skin, and when it gets trapped under our hair follicles and pores, it can cause inflammation and irritation that may lead to breakouts. "With consistent use, blue light therapy will clear your breakouts and mitigate your acne," says Dr. Marmur. FYI, she says at-home treatments combining blue light with topical formulations containing photosomes—i.e., light-activated skincare—will improve the benefits.

Controlled use of blue light at specific wavelengths works by targeting different types of cells to treat a range of skincare problems. "Blue light acts on different cellular targets in the skin to induce therapeutic benefits, including the improvement of acne, chronic inflammatory skin conditions, sun damage, and wound healing," says Dr. Hogan.

Blue light therapy has been shown to improve acne and help prevent breakouts before they happen. It is also a highly effective treatment for destroying skin cancer cells in tandem with photosensitizing drugs, explains board-certified dermatologist Ellen Marmur, MD. Pretty cool, amiright? Let's break down how these two skin conditions can benefit from blue light:

Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock: Blue light sets the human rhythm. Journal of Biophotonics, 12(12), e201900102.

In the case of skin cancer treatment, dermatologists use a process called photodynamic therapy (PDT). Photosynthesizing drugs are applied to the affected face and/or scalp, and blue light is added—the light essentially works to "activate" the drugs, and a chemical reaction is created, killing the cancer-causing cells.

Blue light is a portion of the visible light spectrum that can influence alertness, hormone production, and sleep cycles. This wavelength of light is emitted by LED and fluorescent lights, as well as many electronic devices.

It may not always be feasible to turn off sources of blue light after dark, but there are a variety of ways to reduce blue light exposure that may be interfering with your sleep.

The screens of electronic devices such as smartphones, computers, tablets, and televisions can emit blue light that disrupts our natural sleep cycles. Research shows that a majority of Americans use electronic devices within an hour of going to bed, which can lead to unsatisfactory sleep. Decreasing exposure to light in the evening, and blue light in particular, is an important way to help your body naturally prepare for sleep and get quality rest.

The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.