Most of us view some type of electronic device for many hours each day at home or at work. This includes computers, TVs, smartphones, tablets, and gaming systems. Research has shown that blue light emitted from screens and devices can impact our health and have a negative affect on our sleep quality, eye health and more.
What is blue light?
Blue light is a short wavelength form of light which means it produces more energy than some other wavelengths of light. Wavelengths of light are measured in nanometres (nm). Blue light falls between 400nm and 495nm on the light spectrum and is known as visible light as it can be detected by the human eye.
Natural Vs Artificial Blue Light
Natural Sources:
● Sunlight: The most significant source of blue light is sunlight. Sunlight contains a broad spectrum of light, including blue light. During the daytime, sunlight is the primary natural source of blue light exposure.
Artificial Sources:
● LED lights: Artificial lighting sources, such as LED bulbs, emit blue light, which is one of the reasons for the increasing exposure to blue light in our daily lives.
● Screens: Blue light is emitted from digital devices like smartphones, tablets, computers, and televisions. These devices use LED or LCD screens, which emit a high amount of blue light.
● Fluorescent lights: These lights, commonly used in offices and commercial spaces, also emit blue light.
Effects of Blue Light:
Positive Effects:
● Regulation of the Circadian Rhythm: Blue light emitted from the sun plays a key role in regulating the body's internal clock, or circadian rhythm. Exposure to natural blue light during the day helps maintain alertness, boosts mood, and supports healthy sleep-wake cycles. It helps to promote wakefulness and is beneficial for cognitive function while also supporting melatonin production and better sleep.
● Mood Enhancement: Daytime exposure to natural blue light can help improve mood and boost alertness. This is why blue light exposure to the sun (or daylight) in the morning is sometimes recommended for people suffering from seasonal affective disorder (SAD) or other types of depression.
Negative Effects:
● Disruption of Sleep: Overexposure to blue light, particularly in the evening or before bedtime, can interfere with the production of melatonin, the hormone that regulates sleep. This can lead to difficulties falling asleep, disturbed sleep patterns, and overall poor sleep quality.
● Eye Strain and Discomfort: Extended exposure to blue light, especially from screens, can lead to eye strain, which includes symptoms like dryness, irritation, blurred vision, and headaches. This is sometimes referred to as computer vision syndrome (CVS).
● Potential Retinal Damage: Although research is not clear, there are concerns that prolonged exposure to high-energy blue light could contribute to retinal damage over time and increase the risk of age-related macular degeneration, a leading cause of vision loss in older adults. However, more studies are needed to fully understand the long-term effects.
Blue Light and Health:
● Blue light blocking technology: To mitigate the effects of blue light, many devices and eyewear now feature blue light filters or coatings. Some smartphones, tablets, and computers have settings to reduce blue light exposure, such as “Night Mode,” which shifts the display colors to warmer tones during the evening. Special blue light-blocking glasses are also available to reduce eye strain caused by digital devices.
● Melatonin production and sleep hygiene: Limiting screen time at least 30 minutes to an hour before sleep and reducing overall exposure to blue light in the evening is recommended for better sleep hygiene. This allows for natural melatonin production, which aids in falling asleep.
● Get outside in natural daylight: Exposing your eyes to natural daylight within 1 hour of waking in the morning helps regulate your circadian rhythm and improves your sleep-wake cycle.
● Blue light blocking glasses: Blue light blocking glasses can help reduce eye strain caused by digital devices. This also allows for the maximum release of melatonin which is essential for a restful night's sleep.
● Blue light blocking lighting: Blue light blocking lighting, you can reduce the negative impacts regular LED lighting may be having on sleep quality.
Conclusion:
Blue light is a naturally occurring part of the light spectrum, but exposure from artificial sources such as screens can have negative effects on sleep and eye health. While it plays a crucial role in regulating the body’s internal clock and promoting alertness, excessive exposure, especially at night, can disrupt sleep and contribute to eye discomfort. Managing blue light exposure, particularly before bedtime, and using tools like blue light blocking glasses and low blue lighting can help mitigate its potential negative effects.
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