Matt Walker and his guest Dr. Michael Gradisar discuss how Gradisar's work and that of other sleep researchers has led him and Walker to change their views on blue light from screens interfering with sleep (Episode #70, March 23, 2024)

Key Takeaways:
The light from our screens when viewed in the hour before going to bed does not appear to have a significant negative impact on our ability to fall asleep!
Being lured into staying up past our bedtime is the more likely sleep saboteur.
Our susceptibility to being lured into staying up past our bedtime varies by personality type. Some of us are good at turning them off. Some of us are more inclined to keep on going, regardless the consequences!
Bright lights, blue in particular, are still not advised late in the evening. The difference here is dose: it appears the amount and intensity of light coming from the screens is not enough to rest our circadian rhythm and cause problems for falling asleep.
Interpreting the Science
Walker and Gradisar's discussion reminds us to be wary of over-simplifying the takeaways from research and to be wary of news headlines. Specifically, it's important to look beyond the "average" response and correlation does not equal causation.
The "average" applied to assess results in most research does not tell us about the actual distribution of individuals within the study: what about all those above the above the average? What about all those below? Nutrition expert Chris Gardner has also illustrated risk when describing the results of one of his own high profile studies. The comparison of the averages when comparing two diet protocols in this study failed to show significant differences. However, the results within sub-groups told a more interesting story. He describes how a subgroup of people did well on one protocol (and others did not) while another subgroup of people did well on a comparison protocol (and others did not!).
Correlation is a signal, not proof. While there was a correlation between sleep issues and screen time identified 10 years ago, the reasons for the sleep challenges appear to be from a different albeit related source This myth now surrounding lights from screens reminds me of the smoking and coffee example. For years coffee was unfairly vilified for it's association with cancer. Why? Because smokers often had coffee with their cigarette!
To understand what has informed these new conclusions about sleep disruption and evening screen time, and to learn more about Gradisar's insights on the more likely sleep saboteur, go to the Matt Walker Podcast #70 Sleep & Screens with Dr. Michael Gradisar.
We hope you also find it inspiring to hear two such reputable scientists reassess their conclusions given the new evidence and appreciate the time they take to help us understand the strengths and limitations of the most current evidence we do have. I always find it particularly inspiring to hear reputable researchers be this transparent and committed to sharing their insights - particularly when it requires a little humility!
Wishing you well,
Janice
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