In our constantly connected world, we’re surrounded by artificial light—whether from street lamps, phones, or computer screens. But did you know that one type of light—blue light—has a profound impact on your body’s natural rhythms? If you’ve ever struggled to get a good night’s sleep, especially as a shift worker, learning how to use blue light effectively could make all the difference.



We’re all exposed to blue light more than we think. From the moment we wake up and look at our phones, to sitting in front of computers for work, to watching TV or reading on a tablet at night—our days (and nights) are packed with blue light exposure. While it might sound harmless, understanding how this light affects your body can help you take control of your health and sleep patterns.

At The Center, we often talk about circadian rhythms—your body’s internal clock that tells you when to wake up, when to be alert, and when to sleep. Blue light, specifically in the 460–495 nm range, plays a critical role in regulating these rhythms. When you’re exposed to blue light, your brain reduces its production of melatonin, a hormone that helps you feel sleepy. This can be a good thing during the day, but exposure at night can disrupt your natural sleep cycle​ (New Atlas).

Blue light affects more than just your sleep. Research shows that overexposure, especially at night, can throw off your entire circadian system, leading to poor sleep quality, reduced focus, and even mood disorders like depression and anxiety​ (CDMRP)​(Frontiers). In fact, a study involving zebrafish revealed that exposure to blue light at night caused anxiety-like behaviors, and what’s more shocking is that these effects were passed down to the next generation​(ScienceDaily).

For humans, the implications are serious too. Think about how much blue light we consume every day—often when our bodies should be winding down. The impact extends beyond just sleep; it affects cognitive performance, metabolic health, and long-term well-being.

Why This Matters for Shift Workers



At The Center, we’ve seen how shift work can wreak havoc on the body’s natural rhythm. For those who work through the night and sleep during the day, maintaining healthy circadian rhythms can be especially challenging. But here’s the good news: blue light exposure in the morning—whether your "morning" is at 8 AM or 8 PM—can help reset your internal clock and keep you alert during your shift​(CDMRP).

We recommend that shift workers use blue light therapy for about 20 minutes at the start of their day. Studies have shown that just a short burst of blue light in the morning can improve energy, focus, and even mood throughout the day. In fact, blue light therapy has been used in military settings to help personnel adjust to erratic schedules and improve their performance in demanding environments​(CDMRP).

We’ve worked with countless clients at The Center, and one thing remains consistent—people underestimate the power of light on their health. Whether it’s the barista who starts their day at midnight or the healthcare worker rotating shifts, blue light therapy is a simple and effective way to stay sharp and sleep better.

Broader Implications: How Blue Light Affects More than Just Sleep

While blue light has the power to boost alertness during the day, overexposure at the wrong times can have a range of negative effects on your health. It doesn’t just impact your sleep but also your overall physiological functions. Circadian rhythms regulate metabolism, hormone production, and even your immune system, meaning a disrupted sleep cycle could lead to long-term issues like diabetes, cardiovascular problems, and obesity​ (Frontiers)​(Naval Postgraduate School).

It’s not just humans feeling the impact. Studies on fish and other wildlife show that artificial light exposure—especially blue light—affects animals’ natural behaviors and ecosystems. Urban areas with constant artificial lighting are starting to see how light pollution disrupts the delicate balance of nature​(ScienceDaily). This research reveals a critical connection between human health and the health of our environment. The broader takeaway? We need to better manage artificial lighting—for ourselves and the world around us.

Simple Solutions to Minimize Blue Light at Night

So how can you manage your blue light exposure and get your circadian rhythms back on track? Here are a few simple strategies that we recommend at The Center:

• Use blue-light filters: Many smartphones and computers now have night-mode settings that reduce blue light exposure in the evening. Make use of these features to help your brain start winding down.
• Invest in blue-light blocking glasses: These glasses filter out blue light and are perfect for those who work late hours or spend a lot of time in front of screens.
• Dim your lights in the evening: By reducing the intensity of your indoor lighting as the evening progresses, you’re signaling to your brain that it’s time to start producing melatonin and preparing for sleep​ (Frontiers).
• Get natural sunlight during the day: One of the best ways to regulate your circadian rhythms is to get outside in natural daylight. It boosts your mood and helps reinforce your body’s internal clock, making it easier to sleep when night comes.

More on Military Research: Blue Light as a Performance Booster

It’s not just shift workers who benefit from blue light therapy. The military has been studying the use of blue light to improve cognitive performance and enhance mood in soldiers who operate in 24/7 environments. In these high-stress, round-the-clock operations, soldiers have used blue light therapy to stay alert during missions and recover sleep more effectively during downtime​ (CDMRP).

The science is simple: blue light exposure in the morning helps reset circadian rhythms, telling the brain it’s time to be awake and active. This can be particularly useful for shift workers, pilots, healthcare professionals, and anyone who works odd hours or struggles with sleep.

The Center’s Take: Why Managing Blue Light is Essential for Health

At The Center, we’re committed to empowering you with practical tools for better health. Blue light therapy is one of the easiest and most effective ways to support your body’s natural rhythms—whether you’re a shift worker, a frequent traveler, or just someone who spends a lot of time on screens.

By embracing blue light in the morning and reducing your exposure in the evening, you can reclaim your sleep, boost your mood, and protect your overall health. The key is balance. Too much blue light at the wrong time can disrupt your sleep, but when used correctly, it can be a powerful ally in resetting your body’s internal clock.

Remember, managing your light exposure isn’t just about getting more sleep—it’s about taking control of your health in a way that’s easy, natural, and effective. If you’re struggling with energy crashes, poor focus, or sleepless nights, it’s time to take a closer look at how light plays a role in your day-to-day routine.