Spotlight on Blue Light

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It is estimated that the average person in the UK spends about 90% of their time indoors. This means that, on a daily basis, we have limited direct exposure to natural light from the sun and we receive the majority of our light from artificial indoor lighting. 

Is that a problem, you may ask? Well, yes, it could be. Modern-day indoor lighting contains a high amount of artificial blue light which research suggests might be having a damaging effect on our eyes, our skin, our ability to regulate our sleep and on our overall mood and general well-being. 

But, indoor lighting isn't our only source of exposure to artificial blue light. The laptops and monitors we use for work, the phones we use increasingly often to stay connected, the TVs we unwind infront of night and all manner of different devices, that are a ubiquitous part of modern life, all have backlit screens emitting a high amount of blue light in close range. 

What is Blue Light? 

Blue light isn't inherently a bad thing. When delivered as part of the full spectrum of light and balanced out with other colours from the spectrum such as red, yellow and orange, it is a healthy part of the natural world. This is after all, how we experience blue light from the sun. It is essential for our circadian rhythms. 

However, blue light on its own, and especially in an artificial form such as from modern indoor lighting and screens, has been shown to have negative effects on eye health, skin health, circadian patterns and even mental health with excessive exposure.

Blue light is a high frequency, high energy wavelength which ranges between 400 - 450 nanometers (nm) within the visible spectrum of the electromagnetic spectrum. 

 

 

 

 

 

 

 

Blue light, particularly from screens (like phones, tablets, and computers), has become a topic of concern due to its potential effects on health. Here are some of the main issues associated with blue light exposure:

  1. Eye Strain: Prolonged exposure can lead to digital eye strain, causing symptoms like dryness, irritation, and difficulty focusing.

  2. Sleep Disruption: Blue light can interfere with the production of melatonin, the hormone that regulates sleep. This can make it harder to fall asleep and affect overall sleep quality.

  3. Potential Retinal Damage: Some studies suggest that excessive blue light exposure may contribute to retinal damage over time, potentially increasing the risk of age-related macular degeneration.

  4. Mood and Mental Health: There is some evidence that too much blue light exposure, especially at night, might affect mood and increase the risk of anxiety or depression.

  5. Skin Effects: Emerging research indicates that blue light may have negative effects on the skin, such as accelerating aging or causing pigmentation issues.

To mitigate these risks, consider the following tips:

  • Use blue light filters on devices, especially in the evening.
  • Take regular breaks from screens (the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds).
  • Limit screen time before bed to help improve sleep quality.
  • Wear blue light-blocking glasses if you spend long hours in front of screens.

Staying aware of your exposure and making small adjustments can help protect your eyes and overall well-being!

Research on blue light is extensive and covers various aspects, particularly its effects on health and technology. Here are some key areas of focus:

  1. Eye Health:

    • Digital Eye Strain: Studies show that prolonged screen use can lead to symptoms like dryness, fatigue, and blurred vision.
    • Retinal Damage: Some research suggests that high levels of blue light exposure may contribute to retinal damage and increase the risk of conditions like age-related macular degeneration.

  2. Sleep Patterns:

    • Melatonin Suppression: Research indicates that blue light exposure, especially in the evening, can suppress melatonin production, making it harder to fall asleep and affecting circadian rhythms.
    • Sleep Quality: Studies link excessive evening screen time to poorer sleep quality and increased daytime sleepiness.

  3. Mood and Mental Health:

    • Some research has explored the relationship between blue light exposure and mood disorders, with findings suggesting that nighttime exposure may be associated with increased anxiety and depression.

  4. Skin Health:

    • Emerging studies have started to investigate the effects of blue light on skin health, suggesting it may contribute to skin aging and pigmentation issues.

  5. Screen Time Guidelines:

    • Various health organizations have begun recommending guidelines to limit screen time, particularly for children, to mitigate potential risks associated with blue light exposure.

  6. Technology Solutions:

    • Research has led to the development of blue light filtering technologies in devices, as well as specialized eyewear designed to reduce exposure.

The consensus is that while blue light is not inherently harmful in moderate amounts, excessive exposure, particularly in the evening, may pose health risks. Ongoing research aims to better understand these effects and develop effective strategies for minimizing potential harm.