Spotlight on Blue Light
It is estimated that the average person in the UK spends about 90% of their time indoors. This means that, on a daily basis, we have limited direct exposure to natural light from the sun and we receive the majority of our light from artificial indoor lighting.
Is that a problem, you may ask? Well, yes, it could be. Modern-day indoor lighting contains a high amount of artificial blue light which research suggests might be having a damaging effect on our eyes, our skin, our ability to regulate our sleep and on our overall mood and general well-being.
Indoor lighting isn't our only source of exposure to artificial blue light. The laptops and monitors we use for work, the phones we use increasingly often to stay connected, the TVs we unwind in front of at night and all manner of different devices, that have become a ubiquitous part of modern life, all have backlit screens emitting a high amount of blue light in close range. It is estimated that the average person in the UK now spends over 6 hours of their day in front of a screen.
What is Blue Light?
Blue light isn't inherently a bad thing. When delivered as part of the full spectrum of light and balanced with other colours from the spectrum such as red, yellow and orange, it is a healthy part of the natural world. This is, after all, how we experience blue light from the sun. It is essential for our circadian rhythms.
However, blue light on its own is a high frequency, high energy wavelength which ranges between 400 and 495 nanometres (nm) within the visible spectrum of the electromagnetic spectrum. With excessive exposure to it, especially in an artificial form such as from modern indoor lighting and screens, research has shown it to have negative effects on eye health, circadian patterns, skin health and mental health.
Effects of Blue Light
Eye Strain
Prolonged exposure to blue light, especially from screens, can lead to digital eye strain, causing symptoms like dryness, irritation, and difficulty focusing.
Retinal Damage
The strong and powerful nature of blue light wavelengths means that is able to deeply penetrate the retina in the eye which can cause damage over time. (1) This can eventually lead to age-related macular degeneration and potential vision loss.
It is particularly concerning when you consider that some children now spend many hours a day in front of a screen either at home or as part of their learning at school. Some children are introduced to screens as toddlers which means that their exposure to artificial blue light from screens is lifelong.
Sleep Disruption
Blue (and green) light with wavelengths between 450-550 nanometers have a significant impact on the brain and skin's ability to produce melatonin, the hormone that regulates sleep. If melatonin isn’t produced and released in the lead up to bedtime, it makes it much harder to fall asleep and can affect overall sleep quality. Sleep is an essential part of our overall physical and mental well-being.
Watching TV, staring at a phone screen or even being exposed to large quantities of artificial blue light from modern household lighting just before we go to bed may have an impact on the brain’s ability to produce melatonin and disrupt our body's natural circadian rhythm. (2)
Mood and Mental Health
There is some evidence (3) to suggest that too much blue light exposure might affect mood and mental well-being. We’ve already looked at how blue light can affect the quality and quantity of sleep, which is a major factor in mental health, but exposure to artificial blue light has also been shown to increase the levels of the stress hormone cortisol, which, if left unchecked, increases the risk of anxiety or depression.
Skin Effects
Emerging research (4, 5) indicates that blue light may have negative effects on the skin and could be a cause of accelerated aging. Exposure to blue light not only affects the hydration of the skin by depleting the number of aquaporin molecules, it also increases oxidation of the tissues which can cause chronic inflammation of the skin barrier and can lead to premature aging and wrinkles.
How to Limit Exposure to Artificial Blue Light
Limit Screen Time and Take Regular Breaks
The most obvious way to reduce blue light exposure from screens is to reduce the amount of time spent in front of them. Conduct a screentime audit and see where you can reduce your reliance on screens and devices.
For those times when being in front of a screen is unavoidable, give your eyes a break and help prevent digital eye strain. It is recommended to follow the 20-20-20 rule. Every 20 minutes look at something 20 feet (6 metres) away for 20 seconds.
Get Outside
As we said earlier, not all blue light is bad. Natural blue light found as part of the full light spectrum in sunlight is highly beneficial to our health, mood and circadian regulation. Exposure to sunlight early in the morning while the UV is still low is the best way to benefit from natural sunlight.
Establish a Healthy, Blue Light-Free Bedtime Routine
Give yourself the best chance of a good night’s sleep to help improve overall health and well-being. Reduce or eliminate all sources of blue light at least an hour before bed to stimulate melatonin production so you can happily drift off to sleep and stay that way all night.
That means, no phones, laptops or TVs immediately before bed, but it also means reducing blue light emitted from indoor lighting. Switch to healthier blue light-free bulbs and lamps for your home.
Use Blue Light Screen Filters on Your Devices
To help protect eyes and skin from blue light emitted from devices, there are now easy to install blue light screen filters for phones, iPads, laptops, MacBooks and monitors. With built-in blue light filters, they can help to reduce exposure to blue light by up to 50%.
Protect Your Eyes with Blue Light Glasses
Specifically designed to help protect your eyes against the harmful effects of prolonged blue light exposure, blue light glasses have special filters fitted to reduce the amount of blue light from hitting your eyes. Daytime and sleep options are available.
It’s important to be aware of individual blue light exposure and to understand the relationship between blue light and its effects on our body. In modern society, most of us spend much more time in front of, or under, the glare of artificial blue light than we may realise.
Through a combination of small lifestyle changes and by using the many blue light protection products readily available today, we can significantly reduce any potential negative effects of blue light.
Shop Now
Blue Light Screen Filters | Blue Light Glasses | Blue Light-Free Healthy Lighting
References and further reading:
1. Research Progress About the Effect and Prevention of Blue Light on Eyes
2. The inner clock—Blue light sets the human rhythm
4. Can Light Emitted from Smartphone Screens and Taking Selfies Cause Premature Aging and Wrinkles?
5. Blue Light Induces Mitochondrial DNA Damage and Free Radical Production in Epithelial Cells