Summer solstice leads experts to warn against excessive blue light exposure

The upcoming summer solstice – June 21st – could see a spike in sleep disruption due to excessive light exposure, expert advice has revealed.

Experts have identified that light pollution, from both natural and artificial sources, is a key factor behind poor sleep quality during the pandemic, as longer daylight hours and increased blue light exposure were linked to an inconsistent sleep schedule and difficulty falling asleep.

In fact, light was found to be the most disruptive factor when trying to sleep, as high levels of light pollution disrupt essential sleep-wake cycles. According to the NHS, this can result in poor focus, impaired decision-making and an increased injury risk

This disruption could see a significant increase in the run up to the summer solstice, which marks the longest day of the year, due to a rise in daylight hours and warmer temperatures.

This is particularly concerning given that the study also found that every part of England regularly suffered poorer sleep due to light exposure and temperature fluctuations.

The WakeUpWell study, conducted by Blinds Direct, analysed light pollution levels, sun hours and mean temperatures in key locations to establish which parts of England experience the lowest quality of sleep, and advises people on how they can combat it.

One of the key concerns around increased light exposure is the difficulty to establish a routine – as those of us who rely on set bedtimes may struggle to acclimatise to longer days over summer, particularly when paired with uncomfortable summer heat.

Katherine Hall, UK-based Sleep Psychologist and Sleep Coach, urged people to prioritise getting a good night’s rest in order to stay alert and productive during summer. She advises: “Establishing a routine is key when it comes to sleep. If you have been routinely waking up slightly later since working from home, you may find waking up slightly earlier more difficult and you may experience some ‘sleep inertia’ – the confused, disoriented and grogginess you feel upon waking.

Allana Wass, Certified Sleep Science Coach, also emphasizes the importance of a structured routine, as she says: “”Staying consistent with your sleep schedule is essential. It might be hard to go to bed and wake up at the same time, but only at first. Once your body adjusts to a specific schedule, you won’t even have to catch up on sleep during the weekends.

“Without this, your body will struggle to regulate its natural sleep and wake cycles, whereas following a routine means you’ll find it easier to fall asleep and wake up naturally.”

Another area of concern when it comes to light exposure and the longest day is how people choose to spend that extra time – as a significant increase in screen time was also found to have a significant impact on sleep quality.

Alex Savy, Certified Sleep Science Coach, believes that light levels are the most impactful factor on sleep, as he says: “To improve one’s sleep quality, you need to control light exposure. This includes limiting your screen time and, ideally, avoiding taking devices to bed.”

Thomas Croft, HR Manager at Blinds Direct adds: “The study has made it evident that it’s not easy to get a good night’s sleep regardless of where you live or what you do for a living, as all cities and regions are exposed to high levels of light pollution.

“With an imminent return to pre-pandemic life, and people returning to work after a long period of working from home, it’s crucial that we prioritise our sleep schedule and ensure our homes are conducive to a high quality of sleep. Whether it’s by investing in blackout blinds, or a new mattress; or limiting screen time.”