Blue Light Can Actually Help Older Adults Sleep—But Only If They're Exposed At Right Time Of Day

Blue light is often criticized for its negative impact on sleep. However, new research suggests that, when timed correctly, exposure to blue light can actually enhance sleep quality in older adults. A recent study published in GeroScience reveals that daytime exposure to blue light may help older individuals fall asleep faster and enjoy deeper, more restorative sleep. The key factor? Timing.

How Blue Light Affects Sleep in Older Adults

Researchers examined the effects of different lighting conditions on participants aged 50 to 81 over an 11-week period. They monitored sleep quality and brain activity, discovering that those exposed to higher levels of blue light in the morning experienced noticeable improvements in sleep.

Older adults who received blue light exposure for a couple of hours in the morning fell asleep more easily and spent more time in deep sleep. However, those exposed to blue light in the evening suffered from restlessness and poor sleep quality.

Age-Related Sleep Changes

As people age, their sleep patterns naturally shift. They tend to experience lighter sleep, more frequent awakenings, and a phenomenon known as “phase advance,” where they feel sleepy earlier in the evening. Dr. Dylan Petkus, a sleep specialist and founder of Optimal Circadian Health, explains that this shift is a biological change, not merely a preference.

Reduced mobility also contributes to age-related sleep difficulties, as older adults often get less exposure to natural sunlight, which is essential for regulating sleep cycles. Additionally, increased exposure to artificial light from screens at night can further disrupt sleep by suppressing melatonin production.

Managing Blue Light for Better Sleep

While blue light boosts alertness and supports memory, excessive exposure in the evening can interfere with melatonin production, making it harder to fall asleep. This study suggests that controlling blue light exposure—by maximizing daylight exposure in the morning and reducing screen time at night—can significantly improve sleep quality.

“Our research shows that carefully timed light intervention can be a powerful tool for improving sleep and daily activity in healthy older adults,” said study co-author Daan van der Veen, a senior lecturer in sleep and chronobiology at the University of Surrey.

By focusing on morning blue light exposure and maximizing natural daylight, older adults may enjoy more restful sleep and maintain an active, healthy lifestyle. The findings highlight a non-pharmaceutical approach to managing age-related sleep disturbances.

Practical Tips for Better Sleep

Sleep experts recommend several strategies for optimizing blue light exposure:

• Get morning sunlight or use blue light therapy lamps for a couple of hours after waking.
• Reduce screen time in the evening to avoid melatonin suppression.
• Keep electronic devices out of reach at night to prevent exposure before bed.