In todays modern world, screen time and blue light exposure is at an all time high as we adjust to working remotely, have integrated technology into many leading aspects of our home and work life and spend an unprecedented amount of time scrolling new feeds and joining in group chats in our downtime.
Blue light is a type of visible light with a short wavelength. It is emitted by the sun, as well as by electronic devices such as smartphones, computers and TVs. Whilst blue light is important for regulating our circadian rhythm, too much exposure can have very negative side effects upon our health.
Let’s take a look at the health implications caused by sustained exposure to devices and how best to minimise the impact of blue light exposure…
Side Effects Of Blue Light Exposure
-Eye problems: One of the most common side effects of blue light exposure is eye strain. This can cause symptoms such as dry eyes, blurred vision and headaches. Blue light exposure may also increase the risk of developing other eye problems, such as macular degeneration and cataracts.
–Sleep problems: Blue light exposure can also disrupt sleep. This is because blue light suppresses the production of melatonin, a hormone that helps to regulate sleep-wake cycles. Exposure to blue light before bed can make it harder to fall asleep and stay asleep.
Research suggests that blue light exposure may also be linked to other health problems, such as cancer, heart disease and diabetes. However, more research is needed to confirm these findings.
How to protect yourself from blue light exposure
There are a number of things that you can do to protect yourself from blue light exposure:
- Limit your screen time. The less time you spend looking at screens, the less blue light exposure you will have.
- Take breaks when using electronic devices. Every 20 minutes, take a 20-second break to look at something 20 feet away. This will help to reduce eye strain.
- Use blue light blocking glasses. Blue light blocking glasses can filter out some of the blue light emitted by electronic devices.
- Adjust the settings on your electronic devices. Many electronic devices have settings that can reduce blue light exposure.
- Avoid using electronic devices in the hour before bed. The blue light emitted by electronic devices can suppress the production of melatonin, making it harder to fall asleep.
With many aspects of my life involving frequent screen use and exposure to blue light, as well as my two children, it’s not possible to remove blue light from our daily routine but we can certainly reduce our exposure in order to protect our health. As well as implementing the above steps I’ve also discovered blue light blocking glasses by Bon Charge.
Their science backed eyewear helps to achieve deep and uninterrupted sleep and are available as non-prescription, prescription or readers glasses. Eliminating 100% of blue and green light between 400-550nm, they boost evening melatonin production and help to regulate the circadian rhythm. Wearing them for 2-3 hours before bed helps to improve sleep and assists in waking up feeling refreshed in the morning as a result.
These optics lab made blue light blocking glasses for better sleep are an FDA and ARTG registered medical device with a comfortable fit and lightweight design. There are such a wide selection of frames to choose from to suit every style. This simple addition to my daily routine, when I already wear regular glasses to use my devices, has made a world of difference to reducing my head and eye strain and makes it far easier for me to fall asleep in the evening rather than being alert until the early hours.
Bon Charge have very kindly provided me with the discount code “KISS15” which you are welcome to use for a discount on future purchases.