You look at the computer all day long because of your work or school, you look at your smart phone or tablet in between, you watch TV in the evening and you probably finish the day by looking at a smartphone screen again before you go to sleep. The screen of all these digital devices we mentioned emits blue light. Blue light is found not only in digital displays, but also in fluorescents and LED lights.
It is an obvious fact that such digital devices make our work easier and entertain us, but have you ever thought about how they affect our health? We are sure that if you are actively exposed to blue light, at least your eyes are dry and sore. Unfortunately, these are considered minor damages. Let’s take a closer look at what blue light is, what harm it does, and how it affects our body.
What is blue light?
Blue light is one of the 7 visible light spectrums, abbreviated as ROY G BIV, which makes up the white light we see on the Sun. Blue light is emitted from the screen of digital devices such as smart phones, smart watches, tablets, smart televisions, computers, and fluorescent and LED lights. Blue light has a wavelength between 400 and 490 nanometers.
What are the effects of blue light?
- Effect on our eyes
- Effect on our sleep
- Effect on cancer risk
- Effect on our mental health
- Effect on children
Effect on our eyes:
Undoubtedly, the greatest effect of blue light is on our eyes, which are directly exposed to it. While it is known that light with a wavelength of 415 – 455 nanometers has a direct effect on eye diseases, the wavelength of blue light is between 400 – 490 nanometers. So it is possible to talk about a much bigger effect.
A condition called digital eye strain, which is dry, irritating, and causes blurred vision, affects more than half of computer users. Blue light definitely damages the retina of the eye, but the extent of this damage varies with the exposure time. Unfortunately, studies have shown that even a few minutes of exposure to blue light can damage the retina.
It is known that because all exposure to blue light passes behind the retina, it increases the risk of macular degeneration, causes permanent visual disturbances, and triggers the release of toxic molecules in photoreceptor cells, causing an eye disease called AMD.
Effect on our sleep:
There is a direct link between unhealthy sleep and blue light. The blue light reflected from the digital screen disrupts your circadian rhythm and sleep cycle, sending a signal to your brain to stay awake when you need to rest. Even 2 hours of exposure to blue light a night slows and even stops the secretion of melatonin, known as the sleep hormone.
Effect on cancer risk:
Blue light does not directly cause cancer, but increases the risk of cancer due to its negative effects on the human body. For example, the high risk of breast cancer, prostate cancer and colorectal cancer seen in people who work night shifts is also increased in people whose sleep patterns are disturbed due to exposure to blue light.
The effect on our mental health:
The effect of blue light on our mental health is somewhat complex. Since blue light is an imitation of natural light from the Sun, 20 minutes of exposure in the morning is good for seasonal mood disorders experienced during seasonal transitions. However, exposure to blue light during the day or at night negatively affects mental health.
Effect on children:
We have explained the effect of long screen time on children in detail in our article here. Children’s eyes cannot filter blue light as well as adults. Therefore, blue light can cause myopia and focusing problems in children. In children exposed to blue light at night, the secretion of melatonin slows or even stops.
What should be done to protect from the negative effects of blue light?
If you want to be protected from the negative effects of blue light, you will turn off anything that emits blue light. Simple to say but not easy to implement. Even though they are relatively new technologies, we have become so used to digital devices that emit blue light that it has become an addiction for many of us that we do not accept. While you can’t quit completely, you can at least set some limits.
Now using the night filter built into all devices, cutting 94% of blue light will reduce retinal damage. If you stop looking at digital screens a few hours before going to sleep, you will have a much healthier sleep. You can minimize the negative effects of blue light by setting certain boundaries for your children.
Instead of looking at a screen, listen to music or podcasts, get hobbies to keep your hands busy, go out, chat with your friends, read a book, do cleaning, adopt an animal if you can; that is, instead of looking at a digital screen, try to look at other things that will give you pleasure. This will be good for both your physical and mental health.
We answered the frequently asked questions such as what is the blue light emitted from digital screens and what are its effects on our health, and we talked about what you need to do to protect yourself from the negative effects of blue light. You can share in the comments how long-term exposure to blue light affects you.
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