Did you know that blue light from ‘Digital Screens’ negatively affects health

We all take special care to protect our eyes from the sun’s harmful UV rays; but what about the harmful effects of blue light rays?
Usage of blue light emitting gadgets before bedtime prolongs the time it takes to fall asleep, delays the circadian clock, suppresses levels of the “darkness hormone” melatonin.

Sources of blue light include the sun, digital screens (TVs, computers, laptops, smart phones and tablets), electronic devices, and fluorescent and LED lighting.

As the day progresses, we actually move closer to the back lit devices

Impact on Sleep:

Digital Screens emit blue light which are so bright that at night, brain gets confused by that light.  Blue wavelengths—which are beneficial during daylight hours because they boost attention, reaction times, and mood—seem to be the most disruptive at night. This causes the brain to stop producing melatonin, a hormone that gives body the “time to sleep” commands. Because of this, digital screen light can disrupt sleep cycle, making it harder to fall and stay asleep.

Changes in sleep patterns can in turn shift the body’s natural clock, known as its circadian rhythm. Studies have shown that shifts in this clock can have devastating health effects because it controls not only our wakefulness but also individual clocks that dictate function in the body’s organs. Research also shows that it may contribute to the causation of cancer, diabetes, heart disease, and even obesity. 

Eyes and Blue Light:

The visible wavelengths – which include the harmful blue wavelengths – pass right through the pupil and are absorbed by the retina. When blue light hits the retina, its high energy mixes with oxygen creating a destructive force that destroys photoreceptor and retinal pigment epithelium cells (RPE). Over time, this process can lead to Age‐related Macular Degeneration, (AMD).

Symptoms of Digital Eye Strain

  • Eye redness or irritation
  • Dry eyes due to reduced blinking
  • Blurred vision
  • General fatigue
  • Back pain
  • Neck pain
  • Headaches

Parents take a note: Children are at high risk when it comes to the negative effects of exposure to blue light

Children and teenagers (ages 8-18) spend around 7 hours a day consuming electronic media  in today’s increasingly technological society. Blue light is extremely damaging for kids as for children their eyes are still developing, and they may not have the protective pigments in their eyes to help filter out some of this blue light.

For children aged 2-4 screen time should be limited to less than 1 hour per day. For children aged 5-11 and 12-17 less than 2 hours of screen time per day.

What you can do

  • An effective way to avoid or help to resolve digital eye strain is to follow the “20-20-20 Rule” — every 20 minutes, stare at something at least 20 feet away for at least 20 seconds
  • Use dim red lights for night lights. Red light has the least power to shift circadian rhythm and suppress melatonin.
  • Avoid looking at bright screens beginning two to three hours before bed.
  • Use orange tinted blue light blocking glasses also called blue blockers to counter such light effects. They filter out the short wavelengths in the blue range portion of the spectrum.
  • LEDs with an emission peak of around 470–480 nm should be preferred to LEDs that have an emission peak below 450 nm.
  • Download a light-reducing app like f.lux
  • Ensure your child has computer glasses to wear that have a blue-blocking coating while they are on devices to prevent the blue light from entering their eyes.
  • Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight. 

21 Responses

  1. ghazala786 says:

    Useful and informative post , Yes dark circles in a common problem these days even in kids , might be because of this .

  2. himanju23 says:

    Your post is alarming for all those who are busy on social networks.. I am too one of them, will definitely try to stay away as much as feasible for me..

    • PanagiaAdmin says:

      Very true. We on average spent 7 – 9 hours infront of it as part of work of leisure. Need to turn it off atleast couple off hours before sleep

  3. That’s a great research that’s y nowadays mobile come with eye protection

  4. Jiya B says:

    This post is the need of hour. I must say it has useful tips and information we all must read.

  5. Your post is really helpful for all specially for moms who can guide their children with your post information. Your study on blue light effects is really important to understand coz these days usage of gadgets by children uncreasing day by day. I will also do steps for decreasing my phone usage. Thanks for giving so much important info.

    • PanagiaAdmin says:

      Being a working mom, I am sure you many a times will have to work into late hours. Hope you get right protective gear on

  6. beautyissh says:

    The 20 20 20 rule is very effective!!
    O try not to use phone atleast one hour prior to bed and one hour after waking up

  7. Nisha Malik says:

    I have startes to shut down all the electronic devices and put my cell phone on aeroplane mode before going to sleep. And it has improved my sleep quality.
    Thanks for such a deep article…
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  8. Papri Ganguly says:

    A great post and a must read for all of us who are continuously keeping eyes on gadgets.

  9. Shub says:

    True true, the other day optician prescribed anti-blue lens to my kids. I m going to get one for me too.

  10. Mrinal says:

    Whattt!!! I never knew about it! Now i m always going to keep my phone on read mode!

  11. Snigdha says:

    This is a great and informative post… Now mobiles are coming with eye protection feature for this.. I am glad my mobile has this feature…

  12. Digital screens are seriously harming our Body, eyes and mind too… This is must read post to stay aware

  13. Amway Coupon says:

    Really got a lot of information from this post. I thought this article is so good.

  14. Informative post. Thanks for sharing this.

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