Artificial Light and Your Fertility
In today’s digital age, blue light is everywhere—on our phones, computers, TVs, and even in artificial outdoor lighting. While blue light is naturally emitted by the sun and is part of the visible light spectrum it is balanced by all of the other wavelengths, excessive exposure to artificial blue light, especially during the evening, can have negative effects on your health, particularly when trying to conceive. Emerging research shows that blue light exposure can disrupt sleep patterns, lead to metabolic changes, and impair fertility. Prolonged screen time can also result in eye strain, vision issues, and skin aging - but first things first.
The Link Between Blue Light and Fertility Issues
Artificial light disrupts your circadian rhythm, which regulates your sleep-wake cycle and many other critical functions in the body - hello hormones! Exposure to blue light in the evening suppresses the release of melatonin—a key hormone for health that not only prepares your body for sleep but also plays a vital role in reproduction and overall health. Melatonin has anti-inflammatory, antioxidant, neuroprotective, sleep-promoting, and immune-enhancing properties. Research suggests that melatonin acts as a regulator of physiological processes associated with human reproduction, supporting healthy ovulation and embryo development. There is now good evidence that artificial light at night is associated with preterm birth, changes in labor patterns, higher blood glucose levels and longer labors - all compelling reasons to start changing your light diet sooner rather than later (melatonin plays a key role).
Quality Sleep Is Essential for Fertility
Sleep is more than just a time for dreaming—it’s when your body repairs itself, balances hormones, and regulates essential functions. During this “clean-up crew” time, tissues are repaired, waste is cleared out, and balance is restored, all of which support reproductive health. Quality sleep is vital for regulating hormones that control ovulation, maintaining a healthy weight, and reducing stress—key factors in optimizing fertility.
Fertility Tip: Poor sleep is often a consequence of evening blue light exposure. Without sufficient melatonin, you may struggle to fall asleep, stay asleep, and experience restful sleep. Studies show that disrupted sleep can lead to increased stress and hormonal imbalances, which can negatively affect your fertility.
Blue Light, Metabolic Health, and Fertility
Blue light exposure may also affect your body’s metabolic functions. Research now shows that artificial light at night (ALAN) can interfere with insulin production, potentially leading to insulin resistance—a known risk factor for fertility issues, including polycystic ovary syndrome (PCOS) and other metabolic conditions. Fertility is often linked with overall metabolic health, so disruptions caused by excessive blue light can create a cascade of hormonal imbalances that make conception more challenging.
Why Morning Sunlight Matters
Melatonin isn’t just produced in the evening; it’s also influenced by your exposure to natural light during the day. Early morning sunlight exposure helps regulate your circadian rhythm, signaling to your body that it's daytime and time to reduce melatonin production in the brain but your mitochondria make it throughout the day so they don’t ‘over heat’ with all the work they do non stop keeping us alive! (That was big news to me!). This natural balance sets the stage for optimal melatonin production in the evening when it’s time to rest. This balance is particularly important when trying to conceive, as melatonin supports the reproductive processes and overall hormonal balance.
Fertility Tip: Spend time outside in natural sunlight, especially in the morning, without sunglasses to allow your body to process sunlight through the brain and skin. The red and near-infrared (NIR) light from the sun also primes your skin for UV rays later so your body can release POMC, sensible sunlight exposure is crucial for producing Vitamin D—an essential nutrient linked to fertility.
Is There Anything Good About Blue Light?
Yes! Moderate exposure to blue light during the day is necessary for good health. It promotes alertness, boosts memory and cognitive function, elevates mood, and helps regulate your circadian rhythm. However, the key is to limit blue light exposure in the evening to avoid disrupting melatonin production and your body's natural sleep-wake cycle.
Tips to Reduce Blue Light Exposure for Fertility
Here are practical steps you can take to minimize your exposure to blue light during your fertility journey:
Get Natural Light During the Day: Natural sunlight helps regulate your circadian rhythm. Spend time outdoors during daylight hours, especially in the morning, to support your body’s natural sleep-wake cycle and metabolic functions. The benefits of UV light for producing POMC, an essential molecule impacting fertility, cannot be overlooked.
Use Blue Light Filters: Most digital devices come with blue light filters or night modes. Activate these features in the evening to reduce your exposure if you need to use screens after sunset.
Wear Blue Light-Blocking Glasses In The Evening: Not exactly sexy looking but hey they help! Blue light-blocking glasses can help protect your eyes and support melatonin production in the evening. Just be sure to research which ones are effective - see below about light-sensitive cells in the skin.
Dim Your Lights: Switch to dim, warm-colored bulbs (red or amber) in the evening to avoid interfering with melatonin production. These colors are less likely to disrupt your circadian rhythm compared to bright, blue-heavy lights. Scott Zimmerman is an expert in this area and a recent guest on my podcast. He builds and sells affordable home lighting that is more like the outdoor environment (I’m not affiliated with his company).
Create a Sleep-Friendly Environment: Keep your bedroom free from artificial light sources and use blackout curtains to block street lights. Remove electronic devices that emit light from your room to support restorative sleep.
Limit Screen Time Before Bed: Turn off screens at least one hour before bedtime to give your body time to wind down and prepare for sleep. Instead, consider activities like reading or practicing relaxation techniques such as mindful meditation.
We have Light Receptors in the Skin! Blue Blockers Aren’t Enough.
This blew my mind! Your skin and even your brain contain light-sensitive proteins known as opsins, similar to those in our eyes. These opsins can sense changes in light exposure, potentially influencing various biological processes, such as circadian rhythms and hormonal regulation.
Melanopsin is one example and is primarily involved in regulating the body's internal clock by responding to light, particularly blue light. When light penetrates the skin, it can still activate these photoreceptors, sending signals to the brain that may affect sleep patterns, mood, and metabolic functions. Another good reason to make sure there’s no light in your bedroom at night and why changing out your light bulbs can help.
Final Thoughts
As new research emerges, it becomes increasingly clear that our modern light environment can impact reproductive health. While blue light during the day has some benefits, prolonged exposure to artificial light, especially at night, can disrupt your body's natural processes and impair fertility. With simple adjustments to your daily routine—like reducing screen time in the evening and spending more time in natural light—you can protect your health and enhance your chances of conceiving.
By taking these steps, you’re not only supporting your fertility but also boosting your overall well-being.
While there's still much to learn, implementing these practices can make a significant difference in your fertility journey.
