6 Scary Truths about your Phone Screen - How to use Blue Light Better
/Before the introduction of technology into almost every aspect of life, the sun was the only source of blue light. Nowadays, almost every form of technology and lighting emits blue light. Blue light is really important for the regulation of body functions and can help you to be more alert.
Blue light also has a dark side though. When you expose your eyes to unnatural lights, at the wrong time of day, you can actually mess with your body’s natural regulation of its systems and can make yourself always tired.
Learn to master the use of blue light in the right ways, and avoid it when it is harmful to you.
What is Blue Light
Blue light is most light emitted from digital devices. This includes your smartphone, tv, and even most e-readers. Blue light is also emitted from the sun and fluorescent and LED lights.
Blue light is a short wavelength color and is easily visible to the human eye. Because of it having one of the shortest wavelengths(380-500nm), it also has one of the highest energies.
Effects of Blue Light
Reduce Sleepiness - Waking up and getting some blue light, in the form of sunlight, is particularly important for helping to set the circadian rhythm and wake you up for the day.
Alertness - Exposure to blue light suppresses melatonin(sleep hormone) and in turn, helps you feel more awake and alert.
Reaction Time - This study found that 6000K lights were more effective for increasing a person’s reaction time than a lower Kelvin(K) bulb.
Heart Rate - Your body temperature and heart rate increase after blue light exposure. You get pumped up and ready to go.
Dangers of Unnatural Blue Light
Before Bed - Because blue light from screens mimics the sun, it sends a message to our body that it is not time to sleep and instead keeps us up.
When exposed to blue light from an e-reader, participants of this study were found to take almost 10 minutes longer to fall asleep. As opposed to participants asked to read a printed book before bed. To fall asleep faster, science says that it is important to stay away from your phone screen.
Sleep - In the same study, using blue light also caused less rapid eye movement(REM) sleep. This could impair your ability to learn and affect cognitive function. Misalignment with a natural circadian rhythm is more likely to lead to sleep deficiency or insomnia.
Alertness - Blue light will also make you feel less tired and more energized so it will be harder to relax and calm down. People who used blue light before bed also report waking up tired and taking longer to become fully alert.
Cancer - The World Health Organization(WHO) has classified night shift work as probably cancer-causing to people. Blue light exposure at night was linked with an increased risk of prostate and breast cancer.
Eye Strain - Staring at computer screens or other digital devices can lead to dry, irritated eyes. Eye strain from computers can also lead to difficulty focusing.
Eye Damage - Over time, regular exposure to blue light can damage retinal cells and cause vision problems.
How to Reduce Effects of Blue Light Exposure and Protect your Vision
Use blue blocking lenses(blue light blocking glasses)
Reduce glare on your devices(keep screens clean to avoid extra eye strain)
Use a program to change the colors of your screen(Flux- for computer, night mode - for phones)
Take breaks from staring at a screen
Avoid screens for 2-3 hours before sleep
Use a candle for late night activities(instead of an LED bulb)
How to Get Better Sleep and Use Blue Light the Right Way
A healthy bedtime routine is a scheduled wind down from the day. Have a night ritual planned out so you can sleep better. Put your phone down with any alarms you need already set. Get away from any other screens or lights and do a relaxing activity like reading a book or meditating. Brush your teeth and wash your face using candlelight and relax with a cup of your favorite hot beverage.
If you have to use a screen after sunset, make sure to use eye protection(like blue light blocking glasses).
Regulating and normalizing your circadian rhythm is important for a lot more than just your sleep-wake cycles. Your circadian rhythm also controls your metabolism, hormone secretion, digestion, and many more of your body’s functions. By messing with your circadian rhythm, by using your phone or other screens late at night, you can disrupt a lot of systems in your body. Blue light from a device, basically tells your body that it is midday.
When you first wake up and stick your nose in your phone you seemingly tell your body that it is the middle of the day and you might become more alert but at the sacrifice of the rest of your day. Then by the time you get to the afternoon, you feel tired and ready to sleep. But when bedtime rolls around, you have been looking at a screen right up until you crawl in bed. And now you can't fall asleep because your body still thinks its midday.
To use blue light in a more effective way you have to avoid it until the sun has risen and after the sun sets. Try to get outside to soak up the morning sun and again in the setting sun. This will help to regulate your circadian rhythm. Plus getting outside can have other health benefits.
Blue light, although not always harmful, can have a major effect on sleep and wake patterns, eye health, and overall well being. It is almost impossible to avoid in a world dominated by technology but there are measures that you can take to reduce the negative effects of blue light.
But you probably noticed that not all of the effects of blue light are bad. Having more alertness and better reaction time can actually be quite beneficial. To embrace these benefits, you shouldn’t stick your nose in your phone when you first wake up. But instead, try to get outside and into the sun’s early morning rays. The sun is a lot more natural way to wake yourself up and, like it nourishes plants, it can nourish you as well.
By noticing and applying the right timing and kind of blue light, you can effectively improve many different aspects of your sleep and health.
