People of the modern generation spend hours in front of screens each day. The screens and gadgets have become so ubiquitous and unavoidable parts of our daily lives that from the beginning of the day till night, people are surrounded by digital devices. While it’s true that technology has revolutionized the world, and we enjoy the benefits of digital devices, we must also be aware of the potential negative impact that comes along.

Beware! The screens and gadgets expose us to seemingly harmless blue light and the blue light exposure can have detrimental effects on the physical and mental health of individuals.

This blog lists some of the potential risks associated with blue light and the proactive steps that can be taken to protect from it.  

WHAT IS BLUE LIGHT?  

Light is electromagnetic radiation that is composed of waves of electromagnetic particles of varying wavelength and strength. Blue light is a part of the visible light spectrum that is typically between 400 and 500 nanometers of wavelength. Blue light is characterized by shorter wavelengths and greater emitted energy.

Exposure to blue light during the day has a vitalizing effect on us, keeps our biological clocks in balance, suppresses the production of melatonin and affects us both visually and non-visually, Blue light exposure has a positive impact on mental alertness, memory, reaction time, and cognitive performance.

 

SOURCES OF BLUE LIGHT

Sunlight is the natural source of blue light. The intensity of the solar blue light is maximum at noon and less at sunrise and sunset.

Computer monitors, smartphones, televisions, fluorescent bulbs, CFL lamps, tablets, and digital devices containing LED backlighting are all sources of blue light.

Blue light exposure from screens is small compared to the amount of exposure from natural sources. However, the usage of technology all day long can expose people to relatively high amounts of blue light.

 

BLUE LIGHT DISRUPTS SLEEP    

Blue light has an impact on sleep quality, quantity, and efficiency. It is found that blue light emitted by electronic devices suppresses the secretion of melatonin (the natural hormone which regulates the sleep-wake cycle). Prolonged exposure to blue light particularly from system and mobile usage causes delayed sleep onset. Disruption in melatonin secretion tricks your brain into thinking that it’s daytime. 

Blue light enhances core body temperature, metabolism, and adrenocortical hormone production which will destroy the hormonal balance and affect sleep quality.

Chronic sleep deprivation has been linked to a myriad of health issues, including obesity, diabetes and heart ailment.

BLUE LIGHT CAUSES HEADACHES

Prolonged focusing and exposure to screen results in digital eye strain, dry eyes, and reduced blinking which may cause headaches, neck pain, and shoulder pain. Blue light’s impact on the circadian rhythm potentially leads to sleep disturbances which in turn can exacerbate headaches, shoulder pain and neck pain.

BLUE LIGHT CAUSES EYE ISSUES

Blue light, a high-energy, short wavelength passes through the cornea and lens of the eye and can reach the retina. The high-energy light spectrum causes oxidative stress, ocular surface inflammation, eye fatigue, eye discomfort, dry eyes, blurred vision, cell apoptosis, and age-related macular degeneration.

 

BLUE LIGHT CAUSES SKIN DAMAGE

Blue light generates oxidative stress that damages skin cells and causes wrinkles and hyperpigmentation, photoaging, and suppressing the body’s natural repair process.

 

BLUE LIGHT IMPACTS EMOTIONAL WELL-BEING

Blue light exposure is an important thing to consider when it comes to mood and emotional well-being. Blue light has a potential influence on the secretion of cortisol and insulin. Disrupted sleep patterns caused by blue light can lead to an increased risk of depression, headache, stress, anxiety, mental fatigue, and attention deficit.

 

BLUE LIGHT MAY CAUSE OBESITY

Blue light exposure although may not directly lead to weight gain, prolonged exposure to blue light particularly in the evening in a way contributes to obesity. Disrupting the secretion of melatonin results in poor sleep quality. Not getting sufficient sleep leads to increased appetite and cravings for high-calorie foods which is what may contribute to obesity. Moreover, working in front of screens minimizes physical activity, which further increases risks for obesity.

 

HOW TO SAFELY INTERACT WITH THE DIGITISED WORLD?

Every 20 minutes, take a break for at least 20 seconds and focus on an object further than 20 feet away.

Use blue light-blocking lenses, anti-glare glasses, and sunglasses when going out in the sun.

Adjust the screen glare to low brightness. Keep the digital screen brightness lower than the surrounding light.

Use artificial tears.

Increase dietary consumption and supplementation of lutein and zeaxanthin, vitamin C, and zinc.

Use blue light filters for computer screens and smartphones.

Limit screen time before bed.

Adequately expose yourself to natural light during the day to minimize the impact of blue light on your sleep-wake cycle.

Have an eye examination to evaluate eye health.

 

Let’s not forget to safeguard our health from the blue light of screens while enjoying the benefits of technology.