Should you worry about blue light?

If you are reading this, there's a good chance that you're doing it on some sort of screen. According to a review conducted in 2022, almost everyone increased their screen time during the COVID pandemic, and there is little evidence to suggest that usage has decreased since then.

Do you ever wonder if you should worry about blue light? Blue light is everywhere, from our screens to our light bulbs. But how does it actually affect us?

What is blue light and where does it come from?

Blue light is a type of visible light that has a shorter wavelength and higher energy compared to other colours in the spectrum. It is emitted by the sun, digital devices such as smartphones and computers, as well as LED lights.

Blue light is everywhere in our modern world, and it plays a crucial role in regulating our sleep-wake cycle and boosting our mood. However, excessive exposure to blue light, especially at night, can disrupt our sleep patterns and have negative effects on our overall health.

It is important to be mindful of our blue light exposure and take steps to protect ourselves, such as using blue light filters on our devices and limiting screen time before bed.

How does blue light affect your sleep?

Blue light can disrupt our sleep patterns. When you expose yourself to blue light, especially in the evening or at night, it can suppress the production of melatonin, the hormone that regulates sleep. This can make it harder for you to fall asleep and stay asleep throughout the night.

The main source of blue light is electronic devices such as smartphones, tablets, and computers. The blue light emitted from these devices can trick your brain into thinking that it's still daytime, making it difficult for you to wind down and prepare for sleep.

To minimise the impact of blue light on your sleep, you can try using blue light filters on your devices or wearing blue light-blocking glasses. Additionally, establishing a bedtime routine that involves avoiding screens before bed can help promote better sleep.

The impact of blue light on eye health

Using electronic devices with blue light filters can help protect your eyes from the potential negative effects of exposure to this type of light. Blue light, emitted by electronic devices such as smartphones, tablets, and computers, can cause eye strain, dry eyes, and even disrupt your sleep patterns.

By using devices with blue light filters, you can reduce the amount of blue light that reaches your eyes, minimizing the strain and discomfort. These filters work by blocking or reducing the blue light wavelengths, while still allowing other colors to pass through.

Additionally, it is important to take regular breaks from screen time, practice the 20-20-20 rule (looking away from the screen every 20 minutes for 20 seconds at something 20 feet away), and maintain proper lighting conditions to further protect your eyes from the potential harm of blue light.

Is blue light harmful to our overall well-being?

Taking breaks from screen time and creating a balanced routine can help maintain your overall well-being.

While blue light exposure from screens can affect your eye health, it's important to note that it can also have an impact on your general well-being. Blue light emitted by electronic devices can disrupt your sleep patterns, making it harder for you to fall asleep at night. This can lead to fatigue and decreased productivity during the day.

Additionally, excessive screen time can contribute to sedentary behaviour, which can have negative effects on your physical health. It's crucial to find a balance between screen time and other activities that promote physical and mental well-being, such as exercise, socialising, and engaging in hobbies.

Prioritising self-care and setting boundaries with screen time can help you maintain a healthier lifestyle overall.

Tips for reducing blue light exposure

By adjusting the settings on your electronic devices, you can easily reduce your exposure to harmful blue light. Start by decreasing the brightness level. Most devices have a slider or settings option that allows you to lower the brightness.

Additionally, enable the 'Night Shift' or 'Blue Light Filter' feature, if available. This feature adjusts the color temperature of your screen to a warmer, less blue hue. You can set it to automatically activate during specific times, such as in the evening.

Another helpful tip is to limit your screen time before bed. Blue light can disrupt your sleep patterns, so try to avoid using electronic devices at least an hour before you go to sleep.