Level-Up: Mitigating Blue Light
We’re constantly surrounded by screens—from smartphones and tablets to computers and televisions. These devices enable us to connect and access information readily and they also emit blue light, which can have significant effects on our health, healing, and overall well-being.
Here’s the tea on some impacts of blue light and what can be done to mitigate its effects.
Understanding Blue Light
Blue light is part of the visible light spectrum and is emitted by both natural and artificial sources. Sunlight is the most natural source of blue light, helping regulate our circadian rhythms and promoting alertness during the day. Blue light from the sun is delivered alongside other types of light, in a balanced manner.
It’s the excessive amount of blue light emitted by electronic devices that can disrupt our sleep patterns, drain our energy, and contribute to various health issues.
Effects on Sleep
One of the most well-documented impacts of blue light is its effect on sleep. Exposure to blue light, especially in the evening or at night, can interfere with the production of melatonin, the hormone responsible for regulating sleep.
When melatonin levels are suppressed, it becomes challenging to fall asleep, leading to insomnia and sleep disturbances. Prioritizing a good night’s sleep is essential for our bodies to heal and regenerate, thus making it vital to limit our blue light exposure in the few hours leading up to sleep.
Eye Health and Digital Eye Strain
Another area of concern is digital eye strain, a condition that has become increasingly common as we spend more time in front of screens. Symptoms include dry eyes, blurred vision, headaches, and neck or shoulder discomfort.
Reducing screen time, taking regular breaks, and using blue light filters or glasses can help limit unnatural amounts of unnatural blue light and address these symptoms.
Mental Health and Emotional Well-being
Excessive screen time and blue light exposure may also contribute to anxiety and stress. The constant influx of information can be overwhelming. When combined with disrupted sleep patterns, it can exacerbate feelings of irritability and anxiety.
Strategies for Mitigating Blue Light Exposure
Use Blue Light Filters: Many devices now come equipped with blue light filters that can be activated during evening hours. These filters reduce the amount of blue light emitted from screens, making it easier on the eyes.
Limit Screen Time in the Evening: Try to reduce the use of electronic devices at least an hour before bedtime.
Create a Sleep-friendly Environment: Dim the lights in your home as bedtime approaches. Consider using warm, soft lighting or red light to signal to your body that it’s time to wind down.
Incorporate Breaks into Screen Time: Follow the 20-20-20 rule—every 20 minutes, take a 20-second break and look at something 20 feet away.
Consider Blue Light Glasses: Many people find that wearing glasses designed to filter out blue light can provide relief and comfort while using screens.
Conclusion
Mitigating blue light exposure is a simple yet effective measure to limit exposure, particularly in the evening, to unnatural light. By shifting our evening habits, we can nurture our natural circadian rhythms, enhance sleep quality, reduce digital eye strain, and promote emotional balance.