Blue lights are light rays with the short-wavelength and high energy on the visible light spectrum. These lights get scattered when they strike air and water molecules present in the atmosphere which make cloudless sky looking blue. Here we’ll discuss impact of blue light on your health.
During daylight our body get maximum exposure to blue lights coming from the Sun through atmosphere which help to regulate your circadian rhythm. Apart from this, there are many artificial sources of blue lights like fluorescent bulbs, LED lights and display screens of digital devices.
A studies suggest that about 60% of people spend more than 6 hours a day in front of a digital device. Too much screen time can lead to many health issues like cancer, diabetes, macular degeneration, permanent vision loss, obesity and heart diseases.
Blue Lights are beneficial during daylight hours because these lights boost alertness, cognitive function reaction times and elevates mood. However, during night these lights have negative impact on our body are as they often lead to poor quality of sleep.
Impact of Blue lights on Your Health
1. Blue Light and Your Eyes
As we age our melanin counts present in our hair and eyes diminish which absorb harmful UV and blue light rays and protect our eyes. A Harvard study found that blue light can be dangerous for the retina and may lead glaucoma & macular degeneration.
Excessive digital screens are harmful for your eye health in following ways –
- Vision loss : Blue lights can damage light-sensitive cells in the retina & cornea
- Digital eyestrain : Symptoms include – blurry vision, headaches eye pain, dry & irritated eyes.
2. Blue lights and Skin
A study show the impact of blue light on human skin which can led to induction of pigmentation immediately after visible light irradiation, The ultraviolet rays can cause skin damage by penetrating into the thickest layer of skin called dermis,
The overexposure of blue lights can stimulate the free radicals which cause oxidative stress in your skin. It may also damage the skin’s DNA and break down collagen which can result into wrinkles, redness, inflammation and accelerate ageing process.
3. Blue Light and Sleep
Blue lights before bedtime prompt our mind in an awaken state which delay the transition to nighttime physiology. It can suppresses the secretion of melatonin, the hormone which influences circadian rhythms.
Body temperature drops and sleepiness grows as our body also prepare itself for winding up for the day with growing darkness. But poor sleep caused by blue lights increase the risk of diabetes and heart problems.
4. Blue Light and Obesity
According to a study by University of Haifa, people who live near places illuminated with bright light at night are likely to be hungrier and produce less insulin, These light may result in metabolic diseases like obesity and diabetes.
A research conducted by Harvard medical school show gradual shift in circadian rhythm can increase blood sugar levels of the 10 participants. It increased the risk of prediabetic stage by lowering levels of leptin which cause false hunger.
5. Blue Light and Cancer
As discussed above, blue light can result into lowering the levels of melatonin which is known for prevention and treatment of cancer. The reduced level of this anti-cancer agent flowing in blood may increase the chances of cancer.
A Harvard research have linked working the night shift and exposure to blue light at night to several types of cancer like breast, prostate, colorectal cancers. Female night shift workers have higher chance of developing breast cancer during their lifetime,
6. Blue Light and Children
A recent study show blue lights have detrimental impact on children’ eyes and it may increase the risk of myopia or nearsightedness. The growth and development of their vision is severely impacted by easy accessibility of different electronic devices,
Children’s eyes are not fully developed and can’t filter Blue lights like an adults’ eyes do. Too much exposure to blue light can damage lens, cornea and retina of their eyes. To protect the eyes of your children encourage them to play outdoors & teach them good screen habits.
7. Blue Light and Depression.
Some animal studies show nighttime exposure to blue light can led to depressive symptoms. However during daytime blue lights can treat seasonal affective disorder (SAD). a form of depression.
Overexposure to bright lights at night disrupt of circadian clock which can cause thinking and mood impairments. It also raise inflammation & affect hormone that is responsible for brain cell growth.
Tips to protect yourself from harmful blue light at night :
- Stray away from bright blue screens and use dim lights with longer-wavelength during night light.
- Turn off all bright screens and digital devices at least 3 hours before bedtime.
- Consider wearing blue-blocking glasses. blackout shades and protective eyewear.
- Take frequent breaks and follow 20-20-20 rule. It simply means look 20 feet away after every 20 minutes for 20 seconds.
- installing app & programs like f.lux that filter blue lights. And reduce brightness of the screen by nighttime settings on your devices.
Conclusion
Blue light can do more harm then good. Although in morning these lights help to boost mood and alertness, but excessive exposure at night have many detrimental impact on our body and cause digital eyestrains, obesity, cancer and depression.
A recent study by University of Colorado-Boulder show how spending time in forest with no artificial light prompted campers to shift into nighttime physiology much faster. So, take a walk outside or spent time near window to get natural bright lights.