Screens are ubiquitous in modern life. They are often the first thing people see when waking and the last thing before sleeping. This applies not just to mobile phones or computers, but also televisions, e-readers, and tablets. However, as convenient as they are, blue-light emitting screens can impact health and sleep quality without notice. Research shows that blue light signals the body to wake up during the day by activating alertness hormones [but] at night, blue light exposure can disrupt circadian rhythms by inhibiting melatonin production (the hormone that makes us sleepy) and delaying the onset of sleep . Thus, while screen time is enjoyable, reducing blue light exposure before bed can result in better sleep quality and lower disease risks in the long-term.
Circadian Rythym
Our circadian rhythm controls the sleep-wake cycle that dictates our daily routine. Research suggests that reducing blue light exposure at night can improve sleep quality. Blue light, which emits from electronic screens, signals the brain to stay awake by suppressing the sleep-inducing hormone melatonin. Wearing blue light-blocking glasses and activating night shift mode on devices before bed can help lower blue light exposure. When minimizing blue light at night, the body is better able to produce melatonin, which makes you feel sleepy and ready for sleep.
Melatonin Suppression
As previously stated, blue light disrupts our body’s melatonin production. At first, it may not seem like an issue, but this disruption can affect other body parts. For example, the inhibition of melatonin has been linked to a decrease in insulin production which may cause different diseases, including diabetes or heart problems.
Sleep
Sleeping is an essential aspect of living a healthy life. In addition, sleeping is our natural way of recovering from the mental exhaustion we have had throughout the day. A fully functioning brain means our body can do everything to the most optimal level. Research indicates that people who lower their blue light exposure at night can fall asleep faster since their bodies produce more melatonin. In addition, people notice they feel more alert and in a better mood than those who are sleep deprived. Â
Diabetes
This may sound odd at first. How does blue light cause diabetes? Although there is no direct correlation between blue light causing diabetes by itself. The starting point that leads to diabetes may come from exposure to blue light at night. Since blue light affects the melatonin our body produces, it can alter our circadian rhythm. With an altered circadian rhythm, our bodies also alter the release of insulin from pancreatic beta cells. This change in our body may produce insulin resistance and appetite obesity. Ultimately, this leads to diabetes in individuals exposed to blue light at night.
Eye Strain
As we stare at our bright screens at night, we may notice that our eyes start to hurt or feel uncomfortable. This is due to the contrast of brightness of your screen to the dark environment around you. According to the American Academy of Ophthalmology, turning on night mode on our devices reduces the amount of blue light exposure. It helps our eyes adjust to the lighting better. In simpler terms, your eyes don’t have to work hard to see better.
Sleep Disorders
Blue light itself is not bad for our bodies. But when it comes to our sleeping patterns, it is something we should always keep in mind. As previously mentioned, blue light can be good for improving alertness and mood during the day. But this effect can be harmful during the nighttime. Sometimes, it can cause sleep deprivation; if this problem persists over days, it can have many issues during the day. For example, if you cannot get adequate sleep, you may not be able to stay awake during your work time or while driving. As a result, you will be more prone to sleep during the day, which will alter your circadian rhythm even more.
Retina Damage
Our eyes are not good at blocking blue light, which is why its effects on our circadian rhythm can be severe. But that is not the only thing. The proximity of our eyes to our devices can also lead to damage to the retina over some time. This worsens vision as you age, unlike other types of cells in different animals. Human retina cells cannot regenerate, meaning once they are damaged, they cannot repair.
Obesity
Like diabetes, obesity is another consequence of exposure to blue light at night that is indirectly caused. Your body metabolism may be altered, which affects your appetite. Circadian ZirkLight showed that people who slept at night without light had a lower BMI than those exposed to light at night. If you want to maintain a healthy weight, you may want to keep in mind the light your screens expose you to at night.
Migraines
When the circadian rhythm first gets disrupted, you may experience headaches that may lead to migraines. Migraines are caused by abnormal brain activity temporarily affecting nerve cells. Since blue light tells our brain to stay awake, the brain is not used to the change in its routine, which is why migraine is expected when the circadian rhythm is disrupted.
Baggy Eyes
If you have ever woken up with baggy eyes, you know it makes you not feel your best. This alone can lower your self-confidence and self-esteem, which is unsuitable for being productive in school or work. In addition, this may lead to a dependency on caffeinated drinks, which may cause other health problems.
To prevent any of these outcomes from occurring. Keeping watch of the blue light exposure is essential. Try turning off the device a couple of hours before bed. If that is not possible, wear a pair of blue light-blocking glasses and turn on night mode on your devices. In addition, during the day, do the exact opposite. Expose yourself to blue light to allow your body to restore to the normal circadian rhythm.
