We all now live in a blue light world. But, when you’re in business, electronic blue light exposure is greater because of the increased time spent interacting with digital devices. There’s no question that smartphones, computers, laptops, tablets, e-readers and video are integral to running any business. However, they also have their dark side.
What’s blue light?
Blue light is what allows you to see and process your digital screen imagery.
Digital light is based on the electromagnetic spectrum of visual colors. At the high end of visibility is blue light. It has a very short wavelength but high in energy transmission as opposed to longer, slower wavelength of red.
In any electronic device, and including fluorescents and LED bulbs, the blue high-energy wavelength flickers (pulses so quickly that it appears constant). According to Blue Light Exposed, “This kind of flickering creates a glare that can reduce visual contrast and affect sharpness and clarity.”
The benefits of blue light
The benefit of blue light exposure is increased productivity due to better attention span, alertness, reaction time, quality of mood and reducing sleepiness.
Blue light exposure just like natural daylight helps to reset your internal circadian rhythm. Circadian rhythm is a 24-hour biological cycle, where a portion is allocated for sleep and different organs function at optimum or resting stages. A decrease in natural daylight or blue light exposure signals an increase in the hormone melatonin, secreted by the pineal gland in the brain. The presence of melatonin is necessary to activate sleep. With daylight or blue light exposure, the effect of melatonin decreases until it cycles back to its sleep mode.
The dark side of blue light
Among the negative aspects of blue light is its disruption of the circadian rhythm cycle. While blue light allows you to be more productive with longer exposure to a synthetic daylight, it delays melatonin release. Subsequently, the length of the sleep cycle is shortened with a possible sleep deprivation effect.
The rest of the bad news includes the detrimental effect on the eyes: eyestrain, dryness and irritations, cataracts, and macular degeneration.
“The retina is a very thin, multi-layered tissue covering the inner eyeball. The retina can be harmed by high-energy visible radiation of blue/violet light that penetrates the macular pigment found in the eye. A low macular pigment density may represent a risk factor for age-related macular degeneration by permitting greater blue light damage to the retina.” (Blue Light Exposed)
Researchers also attribute the related conditions of – head, neck, and back, aches and pains, breast and prostate cancer, heart disease, diabetes, obesity, and depression.
Recommendations
It’s recommended that you shut down all electronic devices and including TV at least two hours before going to bed. This allows for melatonin secretion to begin. Also suggested is
- healthy eating
- exposure to natural light
- regular sleeping pattern
- limiting screen time to 20-minute intervals
- keeping screens clean
- adjust your screen to proper viewing height
- use screen a glare filter
- increase font size
- nearby lights should be dim
- blink often to prevent dryness
If you have to continue to work on your computer, there is a free download for both Windows and Mac, that synchronized your computer screen emission to your actual location and time-of-day. It automatically reduces your blue light exposure by increasing a subtle, and softer light emission.
The details are here at https://justgetflux.com. I’ve installed it on my laptop and noticed a difference as I continue to write into the night. The font color and style remain clear, but the background is now a soft gray
If you really want to get into this, the fluxometer diagram below graphically demonstrates the amount of blue light from various devices. The profile featured here is for the iPadPro with age set at 32. You’ll note on the lower left is an age scale, which you can set to see how it affects you personally. The right side menu also allows you to see the emission quality of other devices.
I’ve also found this YouTube video by Daniel Vitalis with an overview and mention of special eyewear that is available (Oakley Radar Ranger and Gunner). However, the exception for users would be any designers working with color and light elements.
I realize this might all be new to you, but do you have any first impressions about your blue light experience?
[canvakala-video src=”https://youtu.be/3p9FcEm3UVU”]
Resources:
https://www.sott.net/article/318721-The-effects-of-smartphone-light-on-your-brain-and-body
http://www.bluelightexposed.com/#bluelightexposed
https://justgetflux.com
Images:
Computer image – Pixabay 690672
Fluxometer – Creative Commons Attribution 4.0 International License
You Can Find Me At -
Thanks for these good tips, I did not know about them.
Your welcome Katarina. Hope you’re able to take a computer break and enjoy your favorite wine.
Joyce,
When I saw the title of your post, I thought I’d be reading about Blue-Light specials like some stores offer from time to time.
When I began having challenges with adequate sleep, my doctor had me study circadian rhythms and I have adjusted my life accordingly. Sleep is key to optimal health and the lack of blue light from our TV and computer will allow for a more restful, deep sleep. I, too, have Flux installed on my computers.
Ah, great minds must think alike. I started to incorporate the blue light special but had to abandon what I thought might be a catchy idea. Most people don’t know how important the circadian rhthms are to overall health and organ function.
Well, I must admit the blue light special did cross my mind. Thought it might cause some confusion and let it go. Most people don’t know about the importance of the circadian rhythms for overall health and organ function. Glad to hear that you’re already a Flux user. Must say that I noticed a difference still installing mine.
Joyce, your articles are wonderful. Eyes, sleep wake cycles… I need to just read a book again before sleeping, as I used to. Thank you for the reminder!
Yes, taking a book to bed, with the exception of a lover, is definitely better and healthier than a laptop.
Memories of my articleship days in London and sitting for hours in front of the computer while we helped a stock exchange broker client prepare for the Big Bang in 1988 came back to me, Joyce. For someone who ate carrots and did all the right things, I ended up wearing glasses for long vision or farsightedness even though I was assured the stress would reduce once I stopped being on the computer for long hours. That did happen but my driving license showed that I had to use glasses for a good few years.
The eyesight did correct itself and now, 28 years later, I do wear reading glasses but take adequate precautions and mercifully, my eye power is much better than that of my age group according to my optician. This is an important post. Thanks for highlighting the perils of Blue Light. I follow many of your tips and they do work.
That’s remarkable that your eyesight corrected itself, Vatsala. It’s so important that we know what is affecting our eyesight before it’s too late. And, being able to take action, even if it just a small step of spending less time on electronic devices, will save corrective surgery later on. Thank you for sharing your experiences.
Hi Joyce,
I never realized about Blue Light or what it does lol I have learned a lot from your blog post thank you! Very informative about the negatives as well as the positives of this 🙂
Happy to hear you’re enjoying the posts, Joan. Let me see what I can come up for you next week.
Wow! I have downloaded the fluxometer and installed it- wow 20 mins at a time – now that is a challenge- thanks for the info xx I do do the healthy eating bit though. 🙂
Glad to know you downloaded the fluxometer, Suzie. We all have to stay in good health so we can continue to bring our good messages to everyone.
Fascinating Joyce! I tend to work a long day, but I’m an early riser and quit around 4pm. Plus I don’t even own a smartphone or watch TV so in the evening I am either with friends or reading so I think I’m pretty well covered. Thanks for the tips!
Happy to hear I’m not the only one without a smartphone. I’m wedded to my computer as it is. It’s nice to have the quiet time and hang out with friends – far more rewarding than anything anyone would find on their phones.
Than you for reminding me about the harm of the blue light… I was told by energy healers that I need to have a crystal next to my computer and wear a special necklaces that suppose to absorb EMFs (I got it from QLINK). Yet I have all the symptoms that you’ve describe – eye dryness, eye tiredness,etc.
Will look at justgetflux.com – Thank you for bringing attention to such an important aspect of our health.
Happy to share this information with everyone Millen. Yes, it important to address the EMFs. They are just as dangerous. All this technology is great but it carries serious consequences with prolonged exposure. We all need to stay aware and protect ourselves as much as possible.
Thanks, Joyce. We all know we should step away more often but this is a serious reminder. And some possible fixes. I do know when I’m not on computer much during the day and gardening instead, my eyes – and neck feel much better.
Diane, you’re doing something very important for the health of your body by getting out and gardening. There’s some good research on the value of connecting to the earth’s energy field. It’s thought this lack of connection because of an indoor and techonological lifestyle plays a role in compromising our immune system. If you have a choice always go outside when taking a break from the computer.
I never heard of blue light, but definitely downloading this application. My eyes tend to be very tired by the end of the day.
Good for you Lisa. We all need to take good care of our eye anyway that we can.
This topic is news to me. I am reading this late in the day & my mind is tired of all the ‘blog’ info today, so I will reread in the morning. I used to do a fast computer check just before bedtime & cut that out months ago. Much better sleep.
There are many health bloggers who seem to talk about the same things. What I appreciate is the information you bring to your readers. Thanks.
Smart move on your part Roz to shut down the computer well before bedtime. It definitely helps you sleep better. But, do check into some of the recommendations because you are doing a lot of computer screen time as well as creating your lovely jewelry.
I had no idea. I wonder if the blue lights could be a contributor to migrate headaches, also? Great tip about shutting off the electronic devices 2 hrs before sleep.
Thanks for adding to the conversation, Joan. Eye strain and headaches seem to be early indicators of potential problems. I understand you can have your eyeglass lenses tinted or coated for glare. Hope all of this helps.
Unfortunately this is definitely not new to me, Joyce, as I personally know how affected I am by the prolonged time I spend online. And I am only using a 13 inch Macbook vs. a much larger screen that would be much easier on my eyes, but would subject me to more EMF’s. Because of this, I’ve started taking our USANA Visionex, as it has two of the necessary antioxidants to protect the eyes and helps to support clear vision and long term eye health. Both of which I feel are so important for me and maybe for all of us who live online.
Because I have issues with sleep at times, my doctor also suggested I get off all screens at least two hours before bed. I admit, I am not always doing that. Thanks for the suggestion about justgetflux.com, as it sounds like a wonderful way to at least be more proactive about the (negative) impact the digital world brings. Wonderful post, filled with lots of highly valuable information. My wish is people actually begin to realize that as much as technology has its wonderful benefits, it also brings a lot of present and future health considerations to be more aware and conscious of.
Beverley, you’re so on top of things. Sounds like USANA Visonex is something I need to check into.
Wow, I think I better start taking better care to step away more often. Thank you for this, I needed to know!
Yes, Teresa you need to make time to step away from the computer. As much as we all love to keep going, we have to recognize our eyes weren’t design for such intense exposure.
Joyce, I had never heard of blue light. I’m glad there are some up sides to it but the down sides are worrisome. I appreciate learning about this and will be interested in hearing about any more research you do.
Beth, yes there are some considerable consequences for our eyesight and health with this blue light exposure, but there’s also a whole can of worms with the EMF radiation coming from all of our electronics as well. The official position is that the amount is not serious enough to be of concern (meaning one device only), but no one wants to talk about total exposure (including being in a WiFi field) or length of exposure time.
Joyce, that was so interesting. Amazing how light and our brains work for sleep and disconnecting. And how it also impacts our melatonin production. My eyes get SO tired after being at the PC for too long and I often realize it long after I should have stepped away. My husband has special yellow lens glasses for PC work. Now, if I could just get him to leave his iPad downstairs at night…
That’s interesting, Meghan. Your husband knows enough to wear his special glasses for his PC work but not use them for his iPad. Habits are hard to break, and you might have to get your own pair and take them to bed with you. Then you say,”Here honey, why don’t you use my pair; I just love the way you look when you wear them.” Sorry, couldn’t resist playing Ann Landers here.
Great information. I do prefer not to be looking at my devices at least two hours before going to bed. But I am guilty of looking at my devices before going to bed. Thanks for the reminder.
I think we are all guilty of that. At least the f.lux program helps to alleviate some of that blue light effect.
Awesome! I post for an eye doc and come across this stuff on a regular basis and well, I am on my computer all day at work and then some.. so very relevant… thank you. I positioned my desk at a window and make a point to look outside often and well, I have to get up to pee every hour too. lol
Kristin, it sounds like you have a natural regulator system working on your behalf that takes you away from the computer. Whatever works!
This is really informative. The effect of screens on eyes is quite a concern. My son’s company, as part of its health and safety program, encourages employees to take their eyes away from the screen every 15 – 20 minutes and focus on the distance for several minutes. I try to do this as well. I also keep eye drops you can spray on your lids at hand and use them several times a day to combat the dryness from staring at screens.
We all need to take better care of our eyes, Tami. I was concerned how much the blue light of the screen affected the aging of our eye. No pun intended, but it was a real eye opener to come across this information.
I’ve installed Flux on my iPhone and iPad and have noticed a definite difference. I need to do it on my desktop. For some reason, I find working on the computer late at night makes me sleepy. This is good, right?
Carol, you’re a step ahead by having Flux installed. As to getting sleepy while working on your computer later at night, I guess your right. If it puts you to sleep, then you know it’s time to hang your hat and hit the bed.
I’ve learned the same thing about disruption to the circadian system and heartily recommend shutting off all devices well before bedtime. I know sometimes I’m tempted to check my social media on my phone at night, but resist for the reasons you point out. I’ll definitely check out the Flux site you mention. I suffer from chronic dry eye disease and need to be extremely careful about my retinas as a result. Thanks for this great information.
I can relate to the dry eyes too, Jackie. I’m living in the Southwest so we have drier air and right now lots of wind. I’m looking into some eye supplement information and will pass it on if I feel it’s credible.
Wow, Joyce, this is truly eye opening (sorry for the pun:). I’ve heard that smart devices and computer screens disrupt your circadian rhythm, but never knew why.
Most disturbing to me, however, is the affect on the eyes. With as much time as I spend on my computer, I’ve been concerned about that, and in fact just started taking eye vitamins. But it looks like I need to do more than that!
Thank you for the head’s up–I truly appreciate it.
I felt the same way, Susan. It got to be a little scary when I found out how much damage can be done to the retina. I practically live on my computer and have for years so it’s time to take some serious action.