The Effects of Blue Light from Electronics and What to Do

The topic of blue light from electronics has been trending and it’s time we dive into its facts and myths! In this article, we’re going to cover blue light basics, how it affects your health, and what you can do to protect yourself.

You may be thinking, what does blue light have to do with my health and wellness? It is the biggest disruptor of sleep . . . and sleep is a major contributor to your health.

Best practice is to create a nighttime routine where you lay off your blue light items, including television at least one hour, but preferably two hours before bed. I also highly recommend not charging your electronics near where you sleep. Give your electronics a break, give yourself a break, improve your sleep and improve your health.

What is blue light?

Did you know that about one-third of all visible light is considered blue light (1)?

You may be surprised to learn that sunlight is the main source of blue light and being outdoors during daylight is where we get most of our exposure to it! Other significant sources of blue light include LED lighting and electronic devices such as computers, tablets, and smartphones (2).

Exposure to natural blue light (i.e. the sun!) is important for wellbeing, alertness, and cognitive performance, but constant, long-term exposure from electronics is cause for concern.

Just like with food, natural food is best. The same goes for blue light. Natural blue light omitted by the sun is best because it supports your wellbeing. On the other hand, like processed foods, blue light from electronics is harmful to your health.

Rule of thumb: Always keep it natural.

Blue Light & Your Health

We currently live in a society where electronic devices are deeply embedded into our daily lives. The typical American family has 5 or more electronic devices at home and is additionally exposed at work and school (3).

In my household, we have 3 televisions, 4 laptops, 2 monitors, 1 Alexa and 2 cell phones.

While the amount of blue light these devices emit is only a fraction of that in sunlight, the concern is in the amount of time people spend using these devices and the proximity of these screens to the user’s face (4).

Often times we use multiple devices at a time. We watch TV while scrolling through social media, then pull out our laptop to review emails and before you know it, you are juggling three different devices, each giving off blue light.

Surprisingly, there is minimal evidence connecting blue light exposure from electronics to eye disease. However, it has been shown that cumulative long-term exposure may be responsible for damage to the retina and age-related macular degeneration (5). Children are more vulnerable than adults because their eyes absorb more blue light from digital devices.

Blue light has also been shown to have serious implications on sleep quality, both suppressing the production of melatonin and disrupting circadian rhythms, our natural wake and sleep cycle (6). During the day, natural blue light from the sun wakes us up and stimulates us. But too much blue light exposure late at night from your phone, tablet, or computer can make it harder to get to sleep (7).

Sun goes down for a reason. Naturally, our body no longer needs blue light at night because it is preparing itself for sleep and rest. Our circadian rhythm is disrupted and confused due to so much exposure from our electronics, making it more difficult to sleep and have a good night's rest. Following nature’s rhythm as close as possible is best.

What can you do to protect yourself?

While blue-light-blocking glasses are being marketed with claims that they can alleviate eyestrain and discomfort and improve sleep quality, particularly when using computers and other digital devices, there is currently no scientific or high-quality clinical trial evidence to support these claims (8).

Overall, the most effective protection against blue light from electronics requires limiting the use of these devices, especially for children.

At a minimum, protect yourself at night by avoiding these screens two to three hours before bed. Choose to read a book instead of your phone and use dim red lights for night lights as red light is less likely to shift circadian rhythm and suppress melatonin. (9). If you cannot completely avoid your devices at night, utilize nighttime settings on your electronics to minimize blue light exposure in the evenings (10).

Lastly, expose yourself to lots of bright light during the day! This will boost your ability to sleep at night, as well as your mood and alertness during daylight!

We know electronics are a vital part of everyday life and they’re not going anywhere, anytime soon. With that, research is still new as to the effects of blue light on our health so it’s very possible there may be long-term side effects on the health of our eyes and bodies we’ve yet to discover (11). Do your best to remain mindful of screen time, while ensuring you spend time in nature for sunlight, fresh air, and to support your overall health and wellness!

If you have children, teach them young to avoid using electronics first thing in the morning. Show them alternative practices to do during the first few hours of their day, such as reading, stretching, journaling, breathing, feeding or walking their dog, or watering plants. Same goes for nighttime. Allow them to create a bedtime routine without the use of electronics, such as prepping their clothes or food for the next day, practicing their site words or math, or any of the aforementioned ideas.

What kind of routines are your children currently practicing at the beginning and end of their day?

Let us know in the comments.

SOURCES

1, 2, 4, 11. Gary Heiting, OD. “How Blue Light Is Both Bad for You and Good for You! (Huh?).” All About Vision, All About Vision, 21 Jan. 2022, https://www.allaboutvision.com/cvs/blue-light.htm.

3. “Short Reads.” Pew Research Center, Pew Research Center, 23 Feb. 2022, http://www.pewresearch.org/facttank/2017/05/25/a-third-of-americans-live-in-a-household -with-three-or-more-smartphones/.

5. Rosenfield, M., Li, R. T., & Kirsch, N. T. (2020). A double-blind test of blue-blocking filters on symptoms of digital eye strain. Work, 65(2), 343–348. doi:10.3233/wor-203086

6, 9. David Ramsey, MD. “Will Blue Light from Electronic Devices Increase My Risk of Macular Degeneration and Blindness?” Harvard Health, 1 May 2019, https://www.health.harvard.edu/blog/will-blue-light-from-electronic-devices-increase-my-risk-of-macular-degeneration-and-blindness-2019040816365.

7, 10. “Should You Be Worried about Blue Light?” American Academy of Ophthalmology, 10 Mar. 2021, https://www.aao.org/eye-health/tips-prevention/should-you-be-worried-about-blue-light.

8. Lawrenson, J. G., Hull, C. C., & Downie, L. E. (2017). The effect of blue-light blocking spectacle lenses on visual performance, macular health and the sleep-wake cycle: a systematic review of the literature. Ophthalmic and Physiological Optics, 37(6), 644–654. doi:10.1111/opo.12406