You probably expose yourself to blue light every day. No other generation has ever been accustomed to blue light like we are today. You're likely reading this article on an electronic device that emits blue light.
Until the creation of artificial lighting, the sun was one of our major light sources, and evenings were lit by candlelight. Now, we spend our evenings staring at artificial light sources such as electronic gadgets and the TV.
Whether you know it or not, you could be paying a price for your love of electronics. Melatonin levels can drop, your circadian clock is thrown out of whack, and sleep suffers.
Worse still, this can lead to various other health conditions, such as obesity, cancer, diabetes, and heart disease.
In today's article, we'll be breaking down what exactly blue light is, whether or not there are risks, how it can affect your sleep, and how to minimize your blue light exposure to get better sleep. Keep reading to learn more!
What is Blue Light?
Electromagnetic energy travels all around us, and we don't even realize it. From radio waves to X-rays, this energy travels around us and even through us.
For the most part, this energy is invisible to the naked eye. However, we can see some electromagnetic waves known as light.
Red light, violet light, and even blue light are among the many we can see. We're exposed to blue light through:
- The sun
- Fluorescence and incandescent light bulbs
- Technology that relies heavily on LEDs (light-emitting diodes)
Other Lights on the UV Spectrum
According to the National Center for Atmospheric Research, orange, red, yellow, blue, green, indigo and violet are included in our visible light spectrum. Each color has a unique wavelength and energy, with blue having the shortest and red the longest.
Light colors with longer wavelengths are known as infrared light. The ones with shorter wavelengths are known as ultraviolet (UV) light.
What Devices Emit Blue Light?
Statistics show that the average person spends 5 - 6 hours daily on their smartphone. That's a long time to be staring at blue light.
While the light from your phone may seem like white light, it gives off wavelengths in the blue light region of 400 to 490 nanometers.
This includes technology like our phones and laptops. But do TVs have blue light too? The short answer is yes; any technology that uses LEDs in some capacity creates blue light.
Devices that give off blue light include:
- Tablets
- Smartphones
- Televisions
- Gaming hubs
- Computer screens
- LED lights
- Fluorescent lights
What Are the Risks Associated With Blue Light?
While research suggests that blue light from devices most likely doesn't pose a serious eye risk, there are a few side effects to consider:
Macular Degeneration
A common reason for eyesight loss in people 50 years of age and older is age-related macular degeneration (AMD). AMD affects the central vision of our eyes; it can damage the macula, a portion of the eyes that's part of the retina.
You may be able to see things in your peripheral vision still, but your sight in the center becomes blurry. There are theories that exposure to blue light from electronics may speed up this process.
However, according to Harvard Health, the amount of blue light we're exposed to in electronics will not harm any part of your retina or other areas of your eye.
Digital Eyestrain
Prolonged exposure to blue light can cause eye strain. Using blue light-emitting electronics may make you blink less often, creating less moisture in your eye.
Because of this, you may experience:
- Dry eyes
- Tired eyes
- Sore or irritated eyes
- Headaches
- Face muscles may become tired from squinting
Blue light is known to scatter more easily than normal light. This makes it harder for your eyes to focus, possibly leading to eyestrain.
However, there isn't much definitive research that shows blue light to be a cause of eyestrain.
Poor Sleep Quality
Blue light from electronics may affect your sleep-wake cycle and can even lead to the development of sleep disorders.
In one study, researchers found people exposed to blue light in the evening didn't release as much melatonin.
Melatonin helps with the timing of our circadian rhythms and sleep. The brain releases it in response to darkness.
Nocturnal blue light exposure tricks your brain into thinking it's daytime, making it harder for you to fall asleep and stay asleep.
What Are the Health Benefits of Blue Light?
Most of the time, we're told that blocking blue light is good. However, blue light does have some positive health benefits to be aware of, such as:
Increases Alertness
Exposure to blue light has been shown to speed up reaction time and boost alertness in those feeling sluggish.
Boost Memory and Brain Function
A 2017 study gave half the participants blue light exposure and the other half amber light exposure. The amber group didn't perform as well in verbal and memory tasks.
Relieve Seasonal Depression
Blue light therapy is a recognized treatment for seasonal Affective disorder. It's also found effective for those suffering from non-seasonal depression when used with medication.
Reduce Acne Inflammation
A randomized controlled trial showed blue light to be effective at killing the bacteria that cause acne flare-ups.
May Improve Some Skin Conditions
Studies suggest blue light is effective for treating plaque psoriasis and actinic keratosis. It even helped to treat a type of skin cancer (basal cell carcinoma) in a 2018 study.
Regulate Circadian Rhythm (Daytime)
Blue light can help to regulate circadian rhythm, but only when exposure happens during the day and not too close to bedtime.
How To Reduce Blue Light Effect on Sleep?
To counteract the effect of blue light on sleep, people have resorted to using nonprescription blue light glasses. The idea is to block the effects of the blue light, allowing you to use electronics close to bedtime without affecting your sleep or causing digital eye strain.
However, one study found little evidence to support the claims that blue-blocking filters prevent eye strain from blue light.
Although there's no harm in using blue light safety glasses, there's no scientific evidence to back up the claims that they work.
Simple Ways to Lower Your Blue Light Exposure
The simplest way to block blue light in the evening so you can fall asleep is to turn off your electronic devices such as TV, smartphone, and other gadgets at least 1 hour before bedtime.
Other simple methods to reduce your exposure to artificial blue light include:
Put Your Phone on Dark Mode
An easy way to reduce blue light exposure is to reduce the brightness of your devices. This is called dark mode or night mode and changes your phone background from white to black.
Cut Back on Nighttime Light Exposure
Aim to stop looking at your electronic screens 1 - 3 hours before bed. This is a simple and effective way of blocking the nocturnal blue light.
Use Blue Light Blocking Glasses
Blue light-blocking glasses are designed to reduce blue light exposure, minimize eye strain and help to improve sleep. These are smart options if you need to use your electronic devices late at night.
Use Blue Light Filtering Apps
Blue light filtering apps can be downloaded for tablets, smartphones, and computer screens. They offer features to dim screen brightness and add filters to your screen.
Recommended blue light filtering apps to try include:
- Blue Light Filter. This app contains multiple preset options for color temperatures. You can even enjoy tips for which temperature is best to allow you to sleep in the evening.
- sFilter. sFilter allows you to block blue light with their handy blue light filter. This can be switched on manually or set to turn on at a specific time.
- Twilight: Blue Light Filter. Change the temperature of your phone screen with a handy slider button in this app. Set it to always be enabled or to switch on and off when it suits you.
Install Different Light Bulbs
Consider swapping your bedroom light bulbs for blue-blocking sleep lights. These emit less blue light than day lights and conventional LED lights.
Use a Dim Red Night Light
Red light is thought to stimulate melatonin production, letting your brain know it's time to go to sleep. Red light is also non-glaring, helping to minimize eye strain.
Closing Thoughts
More research must be conducted to determine the long-term effects of exposure to blue light through electronics.
With that said, avoiding blue light before bedtime may be best to help you get good sleep. Some studies suggest that the effects of blue light could prevent the release of melatonin.
Make sure to share this article with a friend, coworker, or loved one who wants to learn more about blue light and how it can affect us.
If you regularly struggle to fall asleep, reduce your time staring at electronic gadgets at night. Work on improving your bedtime routine with the BetterSleep app, where you can find guided meditations, soothing music, and bedtime stories.
