PART 1: Blue Light: Your eyes, sleep, and health
I have wanted to write an article on the importance of light in improving health for a while now.
Other than hearing about getting vitamin D from sunlight, not much else about light is usually discussed.
In my career, it has not been uncommon to see new patients who spend most of their time seated indoors, away from fresh air and natural light. There have also been times I’ve seen patients and their blinds/shutters were drawn most of the day.
Natural light, especially sunlight, plays a vital role in our health.
Exposure to sunlight helps regulate our circadian rhythm, promoting a healthy sleep-wake cycle. It is also a natural source of vitamin D, which is essential for bone health and immune function.
Moreover, the brightness and colour temperature of natural light influences our mood and overall mental well-being.
Like other living organisms, our relationship with light is fundamental to our health and vitality.
On the other hand, with the rise of technology and the increase in screen time over the past decades, certain types of light emitted from these devices can impact our health.
In this article, we'll explore the impact of light on our health (sunlight/natural light), how light affects our moods. We will also look at the negative effects artificial light (blue light) can have on us and what we can do to prevent these effects.
We will also explore how we can potentially use red light for our benefit.
Now let’s get into it..
UNDERSTANDING LIGHT: THE ELECTROMAGNETIC SPECTRUM
To understand more about light and how it impacts our mind and body, we must first understand the electromagnetic spectrum.
The electromagnetic spectrum consists of electromagnetic waves (also called electromagnetic radiation) that surround us at all times.
These waves are omnipresent (everywhere), largely invisible to the human eye, and travel through space at the speed of light.
They are a form of energy that consists of oscillating electric and magnetic fields of different wavelengths and frequencies.
The frequency of the electromagnetic waves are closely tied to their roles and applications.
Waves with higher frequencies have shorter wavelengths.
Waves with lower frequencies have longer wavelengths.
The electromagnetic spectrum is an integral part of the natural world, and we utilise it in numerous ways daily. Some examples:
Radio waves allow us to communicate with each other and watch television. Microwaves allow us to heat food. Infrared waves allow us to use remote controls. Visible light illuminates our world, and X-rays and gamma rays help us diagnose and treat illnesses.
The harnessing of this spectrum has led to countless technological advancements and revolutionised how we live, work, and play.
We can only see a small portion of the entire electromagnetic spectrum, and that portion is referred to as visible light.
Visible light consists of a range of wavelengths that our eyes are sensitive to, and it is perceived as different colours.
The colours of the visible spectrum, in order of increasing wavelength, are violet, indigo, blue, green, yellow, orange, and red. The colours of the rainbow.
Visible light from the sun IS the most beneficial source of light that our bodies are adapted to receive.
The spectrum of visible light from the sun contains a good mix of colours, from red to violet light, and each of those colours has a different effect on our health.
For example, blue light can impact sleep and mood, red light can affect blood flow and skin health, and green light can help regulate our body's internal clock.
That's why it’s important to get as much indirect exposure to natural sunlight as possible rather than relying solely on artificial lighting. I am not talking about laying in direct sun here, suntanning, or burning. It’s about letting natural light in.
Here are different forms of light globes compared to natural light and the spectrum of light they emit.
In short, sunlight gives us the full spectrum of visible light, which is like a multivitamin for our health.
Halogen and Incandescent globes are the closest to the visible light spectrum of the sun. In places where natural light is low at times, opt for these globes when you can during the day. There are also other globes on the market that replicate this natural light as closely as possible.
Spending all day underneath fluorescent light, without getting natural sunlight, and then spending the night on screens, which is not uncommon, is not good for your health. Many night shift workers in similar situations are also putting added stress on their bodies.
Overexposure to unnatural concentrations of these light spectrums can be harmful to our health.
Given the rise of technology and the amount of time we spend on screens that emit large amounts of blue light, it’s important to be aware of the risks of overexposure to blue light.
WHAT IS BLUE LIGHT?
Blue light is a part of the visible light spectrum with relatively short wavelengths and high energy.
It’s present in both natural sunlight and artificial lighting devices, including fluorescent and LED lights as well as digital and electronic devices.
How blue light affects your body, MIND, SLEEP AND HEALTH
We’ve established that sunlight contains all the colours of the visible spectrum, including blue light.
During the daytime, exposure to natural sunlight provides a substantial amount of blue light, which is essential for regulating our circadian rhythms, boosting alertness, and supporting overall well-being.
While all visible light is required for good health, spending a lot of time on devices or under other sources of artificial light can expose us to excessive blue light.
Prolonged exposure to blue light from artificial lighting devices, particularly before bedtime, can interfere with sleep quality and circadian rhythm regulation (i.e. our sleep cycle by disturbing the production of melatonin) and can cause disrupted sleep patterns; we all know the importance of good sleep on our health.
Prolonged exposure can also cause digital eye strain and potential long-term risks to eye health.
Overall, while blue light is essential during the day for its role in alertness and regulating our internal clock, it's important to manage and control exposure to artificial sources of blue light, especially in the evening, to support healthy sleep patterns and overall well-being.
And here is how to do it!
REDUCING/BLOCKING BLUE LIGHT EXPOSURE
CONTROL OVER LIGHTING:
For nighttime light exposure, we want to minimise the amount of blue light and maximise the use of light on the warmer end of the spectrum (think yellow/amber/red).
Bright or blue-rich lighting in the evening can disrupt our circadian rhythms and interfere with our ability to fall asleep.
Unlike blue light, which can suppress melatonin production and disrupt one's sleep cycle, red light has a longer wavelength that's more gentle on the eyes and actually helps promote sleep.
Studies have shown that red light therapy can improve sleep quality, reduce insomnia, and increase feelings of relaxation and calmness. [7, 8] I will go into further detail on red light in upcoming articles.
The ideal situation for light exposure would be pure natural light during the day and then candlelight or pure red light at night to promote sleep. However, we all know this is almost impossible for most people.
If you use LED globes, you want to decrease the amount of blue light exposure as much as possible. Opt for warm white or low-blue LED lights to signal to your body that it's time to wind down.
And if using fluorescent lights…. Ditch them.
BLUE LIGHT FILTERS, SOFTWARE AND APPS:
Software and apps that block blue light are created to minimise the blue light emitted by screens.
They usually alter the display's colour temperature, shifting it towards warmer, reddish hues in the evening to lessen eye strain and promote improved sleep.
Many modern electronic devices come with built-in features or settings that enable users to apply these blue light filters.
Here are some common terms used by various operating systems on the devices you may be using.
Night Shift (iOS):
Apple devices, such as iPhones and iPads, have a feature called “Night Shift”.
This feature automatically adjusts the display's colour temperature towards the warmer end of the spectrum in the evening to reduce blue light emissions.
Night Mode (Android):
Android devices often have a Night Mode or Night Light feature.
Similar to Night Shift, this feature reduces the amount of blue light emitted by the screen during specified times, making the display warmer.
Night Light (Windows):
Windows operating systems have a ‘Night Light’ feature.
This feature can be customised to adjust the display's colour temperature and reduce blue light during the evening.
Blue Light Filter (macOS):
Mac computers running macOS include a Blue Light Filter feature.
Users can enable this feature, often called "Night Shift," to reduce blue light emissions and make the display warmer during specified hours.
Third-Party Apps & Physical Filters:
In addition to built-in features, you can also choose to install third-party apps or software that provide blue light filter functionality.
These apps often offer additional customisation options for users who want more control over their display settings.
Furthermore, there are also screens that can be purchased online that block blue light, which sit over your screens.
As I write this here at night in a cafe in Kuala Lumper, I just looked up to see a lady sitting across the room, with a night light facing her computer screen, and her screen as dimmed as possible. I have not seen this before, but it comes at a good time for writing this article.
Glasses for blue light: WHAT ARE BLUE LIGHT GLASSES?
And now, onto my new favourite way to block blue light. The use of blue light-blocking glasses.
These glasses are specially designed eyewear that have lenses with coatings or materials that filter out or block a portion of blue light emitted by digital screens and artificial lighting.
By wearing these glasses, you can reduce eye strain, improve comfort during screen time, and, by minimising exposure to blue light in the evening, support better sleep.
I struggle with dry, red eyes when I increase my screen time. To the point I find it hard to work, and it can last for days until I control my screen time.
If you look closely enough, you may even spot it in my videos (shhh don’t tell anyone). And I notice a difference big difference in my sleep quality when I am on screens before bed.
Unfortunately, with the work I do, it’s not possible most of the time for me to avoid the screens at these times.
Previously, I purchased some glasses online and did not feel they did anything.
It was only until a company named Bon Charge, which specialises in blue light-blocking glasses and other light-related products, reached out to me and said they’d send me a pair of blue light-blocking glasses.
Me in my glasses : )
I liked what Bon Charge was about, and as an Australian company that now sells worldwide, I took up their offer.
This was when my view on wearing blue light-blocking glasses changed.
Although they took a little while to adjust to, I have loved these glasses from Bon Charge, and I use them every time I am on a screen.
They are good quality, comfortable (I don’t notice I’m wearing them), and my eyes don’t strain. My sleep isn’t affected when I use a screen before bed, and I sleep well. They are a darker shade of orange than others I have used, so this could be it.
I often get asked what products I recommend with certain things, and when it comes to Blue Light Blocking glasses and other light-related gear, I recommend Bon Charge.
They are a great company with quality products, deliver worldwide and often run promotions sales. You can also get 15% off sitewide (when they are not running sales) by using code “morelifehealth” at checkout. CLICK HERE to go to the BON CHARGE WEBSITE.
Oh, and they also do prescription lenses for the glasses.
In addition to managing blue light exposure, another crucial aspect of promoting a good night's sleep is incorporating a screen detox routine an hour or two before bedtime.
By engaging in relaxing activities such as reading a physical book (or an E-reader without a backlight), practising meditation, or enjoying a warm bath. This screen detox allows the body to transition into sleep mode more effectively, as the absence of screen-based stimuli helps signal to the brain that it's time to prepare for rest.
BALANCING BLUE LIGHT EXPOSURE CONCLUSION
As we’ve seen, blue light is NOT bad light. It’s required for various reasons, and we can’t escape it.
However, in our modern day and age, overexposure can harm our health.
To strike a balance, do your best to get indirect natural light as much as possible over other forms of light during the day, spend enough time outdoors, where you can manage screen time, use blue light filters, adjust indoor lighting, establish screen curfews and prioritise your sleep!
Do you do your best to decrease screen time before bed or use blue light-blocking devices? What other tips do you have regarding light? Let me know in the comments below.
STAY TUNED FOR THE NEXT PART OF THIS ARTICLE, DELVING DEEPER INTO LIGHT AND YOUR HEALTH!