While there’s certainly a lot to be grateful for when it comes to modern technology, it does not come without its side effects. With our flashy screens and digital autonomy, we forget that these things are outside of nature. And that our bodies have yet to fully catch up with it. What do I mean by that? Let’s take a look at blue light, why it can be disruptive to our health, and what we can do to manage its effects. Ready? Then let’s go!

Blue Light Defined

Red light… green light… yellow light… blue light? What the heck is blue light? Blue light (or rather, blue wavelengths) are the light that’s emitted from electronic devices such as smart phones, tablets, computers, fluorescent and LED/CFL lighting, and television screens; even the sun. [1] [2]

Side Effects of Blue Light Overexposure

Here’s the problem with being exposed to blue light. And by exposed, I’m referring to overexposure. Getting a bit of sun is perfectly safe and natural, but if you’re living in a little den of bright monitors and light bulbs, there’s obviously a major difference. The problem here is that the overexposure leads to what’s known as digital eye strain. According to the American Academy of Ophthalmology (AAO), digital eye strain is described as a sensation of dryness, fatigue, strain or blurred vision in the eyes caused by insufficient blinking. [3] As noted by the AAO, “Normally, humans blink about 15 times a minute, but studies show we blink half to a third that often while using computers and other digital screen devices, whether for work or play. Extended reading, writing or other intensive ‘near work’ can also cause eye strain.” [3]

Here is when things start getting interesting (or unpleasant). Blue light is notorious for disrupting the body’s sleep and waking cycles- otherwise known as our circadian rhythm, or internal “alarm clock”. [4] Have you ever gone to bed at a later time and woken up past your normal waking hours? Did you feel a bit “off” from doing that? Aside from breaking up your routine, you’ve also disrupted your circadian rhythm. In fact, a perfect example of this is jet lag and having to recover from it. Traveling from one time zone to the next is incredibly disruptive to your circadian rhythm and may take some time to fix. So, with blue light, a similar effect can happen if it’s not well-managed.
With blue light, you not only jumble your circadian rhythm, you also mess with the hormones that are involved with both sleeping and staying awake. The most notable being melatonin, aka, the sleep hormone. Blue light emissions delay the release of melatonin, which, during the day, is a good thing. You’re not going to be sleeping on the job. But at night, when it’s time to rest, this won’t happen as efficiently as it could, making it harder and harder for you to fall asleep and relax. The greater the delay there is for sleep the less likely you are to get enough hours to fully rest and recover. [5]
Not to mention the fact that the quality of your sleep won’t be up to par. Rapid eye movement sleep (REM) is necessary for entering a deep, quality state of rest; it’s what’s attributed for giving us vivid dreams. Just because you get enough hours of sleep does not guarantee they were good. If there wasn’t enough REM, then you most likely didn’t fully rest. Hence why blue lights can be disruptive. Even if you managed to get those Z’s in, if the screen on your phone was the last thing you’d seen before hitting the sack, then chances are you’ve impaired your ability to truly enter a deep state of REM sleep. [6]
Going back to melatonin production, multiple studies are finding a correlation between evening suppression and poor health. These include having a higher propensity for obesity, metabolic syndrome (i.e., diabetes), depression, mood disorders, and possibly even cancer. [7] Let’s not forget the importance of sleep itself. In order to build muscle, maintain a healthy weight, balance hormones, hunger, and blood sugar levels, have sufficient energy, and perform optimally (at work, home, at the gym, or whatever you do), you need to get both enough (and the right kind) of sleep. [8] I really cannot stress this enough. You could be eating the best diet in the world, meditating like a Buddhist monk, and working out like it’s your job and still struggle to meet your goals if you are not sleeping! And with more and more people suffering from insomnia today (whether it’s caused by stress, illness, medications, or poor sleep hygiene), the over-exposure to blue light only adds more fuel to the fire.
So, what can we do to protect ourselves from the disruptive effects of blue light? I’m glad you asked! Because the story is not all doom and gloom.

Tips for Protecting Yourself from Blue Light

Here are a few things to know about coping with our blue light-heavy world. The first thing is to look at staying balanced. Because like I mentioned earlier, blue light is needed, and necessary, for other aspects of our health. Seasonal affective disorder (SAD) for instance is often treated with a special form of light therapy that utilizes blue light to help maintain better moods and improve depression during the fall and winter season when natural (blue light) sun exposure is limited. [2]
Second, while the blue light can be overstimulating and keep us awake at night, it most certainly is beneficial during the day when we need to stay alert. So, we shouldn’t outright ban blue light from our lives. If we were to do that, we’d have to throw out the baby with the bathwater and avoid the sun, too. Therefore, the keyword is balance. There are simple things you can do, like downloading an app onto your phone that reduces blue light emissions with a filter. You can also buy anti-blue light protector screens for your phone, computer, and television. And of course, there’s the obvious (but not always followed) advice of taking frequent breaks. Just like in my Staying Active While Deskbound post, I recommend taking frequent breaks to get up, move around or walk, and add a bit of activity to your day. Not only is this good for your posture (amongst many other things), it’s also great for your eyes, too. You’re less likely to develop digital eye strain and by walking outside when you can, you’re reducing your exposure to blue light.

Turning off the phone, computer or TV a few hours before bed is something else you can do, too, especially if your insomnia or sleep issues stem from being glued to a screen.
If this last tip is too hard to adopt, try flipping your perspective. Instead of using those last fear hours before bed to scroll through social media or binge watch a show (I know it’s hard!), then look at them as free time to dedicate towards self-care. Use that time to journal, meditate, stretch, or relax. Treat yourself to a hot bath or aromatherapy. Loosen up any tightness with a foam roller. Or snuggle up and get lost in a good book.

The third and final tip (and one that I’ve personally started incorporating) is wearing blue light blocking glasses. Now, there are many brands out there. Prices can be relatively cheap to a bit expensive (consider the latter an investment). Some have bright orange or yellow lenses while others are crystal clear. (The ones that I am currently using are from JINS, which are clear, prescription-quality glasses.)

While modern living has its drawbacks, there’s no need to get wrapped up in the minutia of maintaining a healthy lifestyle. Some very common-sense habits and a few simple tweaks can quickly turn things around in your favor. At the end of the day, we’re only human. So, take things one day at a time, and do what you can when it comes to minimizing your blue light exposure.

Sources:

[1] https://www.techshieldar.com/what-is-blue-light.html
[2] https://www.allaboutvision.com/cvs/blue-light.htm
[3] https://www.aao.org/eye-health/tips-prevention/computer-usage
[4] https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
[5] https://www.sleepfoundation.org/articles/melatonin-and-sleep
[6] https://www.sleepfoundation.org/articles/how-blue-light-affects-kids-sleep
[7] https://www.healthline.com/nutrition/block-blue-light-to-sleep-better#blue-light
[8] https://www.healthline.com/nutrition/sleep-and-weight-loss