For most of us, blue light is unavoidable.
We stare at our screens, zip around on our phones, and when it’s time to unwind, often kick back with our laptops and televisions. Even when we do go out and about, away from the tech, it’s hard not to resist the temptation to ‘plug back in.’
This is the modern age – a digital age – and while it may be virtually impossible to completely detach from technology, there are plenty of reasons to at least reduce our dependence.
Blue light from the sun is one thing, but the artificial blue light that comes from our devices is another. And the negative health consequences can be quite dramatic. From the effects on your neurochemistry to the effects on your physical well-being, it’s never too late to start ‘detoxing’ from blue light.
Let’s break down the science behind blue light, and how it affects you.
What Is Blue Light?
You’ve probably heard the term, but what exactly is blue light?
To put it in more technical terms, blue light is a short-wavelength, high-energy visible (HEV) light. As mentioned, it does come from the sun, but many of us are getting the majority of our exposure from our technologies. These include everything from digital screens to LED lights and fluorescent lighting.
During the day, exposure to natural blue light from the sun can actually be quite a good thing. It can help regulate our moods, improve our energy levels, and keep us feeling fresh. It is also vital for normal circadian rhythms, which help us control our waking and sleeping cycles.
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Over time, however, prolonged exposure to artificial blue light, especially at night when we should be winding down, can disrupt our brain’s normal functioning.
The Impacts of Blue Light on Sleep
Blue light’s main impact when it comes to sleep is on melatonin. Melatonin is the hormone most associated with our sleep-wake cycles, meaning that it signals to our brains and bodies that it’s time to calm down, relax, and get ready to sleep.
During the natural course of a day, melatonin is produced when things get dark. In other words, at nighttime. Unfortunately, screen time on devices can suppress this melatonin, making it far harder to fall asleep when we should.
The way blue light impacts melatonin production is a little complex, but it all starts with the retinas of our eyes. Basically, when cells in your retina detect blue light, they send a signal to a part of your brain called the hypothalamus, which regulates many crucial physiological functions.
When this happens, your hypothalamus then signals to your pineal gland, a small gland deep in your brain, and tells it to produce less melatonin.
With less melatonin, you struggle to sleep and wake properly.
The results, over time, can be quite devastating. You may experience difficulty getting to sleep, staying asleep, or getting into a deep, restorative state of sleep. If these problems persist, you may struggle with all daily functions, from your mood to your cognitive abilities and overall health.
The Impacts of Blue Light on Stress
Another pronounced effect of blue light is on your hormones. One of the main hormones impacted is cortisol, which is a hormone most commonly associated with stress. Your body naturally releases this hormone when you face stressful situations, which in many cases is a good thing. After all, when cortisol increases, you become more alert, more energetic, and also enjoy a faster metabolism.
But like anything, too much for too long is not a good thing. If your cortisol levels are chronically high, you will feel stressed, your sleep will suffer, and your health will eventually deteriorate.
When you’re exposed to artificial blue light at night, over and over, you may notice increased levels of anxiety. Cortisol is supposed to naturally lessen at night, so continued exposure to devices at this time disrupts your natural rhythm.
If this continues, your hormones can become imbalanced, leading to chronic stress and fatigue.
It should be noted that blue light also affects something called gamma-aminobutyric acid (GABA), which is the main chemical in your brain responsible for calming and relaxing you. When your GABA levels are lowered, you remain alert, heightened, and excitable, which further disrupts your sleep cycle.
The Impacts of Blue Light on Motivation
It may sound surprising, but exposure to artificial blue light can also have a significant impact on your motivation. Commonly called the ‘reward pathways,’ these areas of your brain are responsible for all kinds of important functions. They keep you persevering, thinking positively, working hard, and planning ahead. In other words, they keep you grinding.
But what happens when these crucial chemicals in your brain are disrupted?
One such chemical, a neurotransmitter called dopamine, can be profoundly impacted by artificial blue light. Over time, this can affect your ability to learn, focus, and stay on task.
This happens in one primary way. Thanks to the previously mentioned changes in melatonin and cortisol, your dopamine levels also shift. As this happens, your brain starts to release less and less dopamine in response to different experiences, especially those that are normally rewarding.
The early signs are issues with fatigue, focus, and a diminished feeling of pleasure. Over time, however, this reduction in dopamine can lead to depression and anxiety.
The Impacts of Blue Light on Cell Damage
Cellular damage is basically ‘injury’ at the microscale. You may not see it, but over time, you can certainly feel it. If cellular damage continues without healing and repair, your body will become inflamed. According to researchers at Harvard, unchecked inflammation is a significant factor in all major diseases.
The way blue light leads to damage and inflammation begins in your eye, the retina. When your retina is exposed to blue light, potentially harmful molecules called free radicals are generated. These free radicals can cause damage throughout your body, affecting everything from the neurons in your brain to your very DNA.
If not addressed, excess free radicals may lead to degenerative diseases, chronic inflammation, and even premature aging.
But there’s good news…
How to Reduce the Effects of Blue Light
The good news about blue light exposure is that it’s not difficult to reduce or reverse health effects. It all comes down to weaning off! Think of reducing blue light exposure like getting off unhealthy foods or some substance that’s addictive. It’s basically the same approach.
For the best results, first consider limiting blue light exposure before bedtime. It can be hard, but try to cut off most electronics at least an hour or two before you want to go to sleep. If that sounds impossible, look into blue light filters for screens and apps.
You can even order blue-light glasses that block out certain wavelengths of blue light.
But perhaps the simplest thing you can do is the natural approach.
Whenever possible, try to get natural light during the daytime specifically. This can have a major impact on your sleep-wake cycle. When using artificial light at night, opt for dim red or amber lighting, which is less likely to impact your health.
Whatever you do, be sure to take regular breaks from the screen. Every 20 minutes, try to look away from the screen at something at least 20 feet away for 20 seconds. This is called the 20-20-20 Rule.
And finally, do your best to optimize your sleeping hygiene. Have a routine – whether a warm bath, some incense, or reading a book – as you unwind for the night. Try to keep your room cooler, and do your best to address the most important and stressful aspects of your life during the daytime.
By applying these strategies, you can better position yourself for a deep, restful night’s sleep. Most importantly, you can get yourself into a healthy habit. And over time, if you can stay true and consistent, your health and well-being will never be better!
