Shining a spotlight on blue light and how it affects your health

Are you holding your smartphone in your hand or looking at your computer? Either way, blue light is emanating from the screen.

There’s a lot of information out there about blue light and how it affects our health and wellness. As with most other topics, some of what you read about blue light is true, and some of what you read is not. That can make deciphering all the info quite a challenge.

We’re up to the challenge, though. Read on as our University Medical Center New Orleans team fills you in on the details about blue light.

Breaking down blue light

First things first, what is blue light? The visible light spectrum includes many different colors, each with a different wavelength of light that people can see. Blue light has a short wavelength and a higher energy than other colors.

You might be surprised to learn that the sun is the primary source of blue light. As recently as a century ago, we were usually only exposed to this light during the daytime, with less exposure after the sun went down. The lack of blue light allowed our bodies to transition into sleep cycles naturally.

With the advent of LED lights and all sorts of electronic devices using those lights, however, we are now exposed to blue light at all times of day, which can throw off the circadian rhythm. This, in turn, can disrupt our natural wakefulness and sleep cycle.

Blue light can be a good thing during the daylight hours since it suppresses melatonin and boosts energy. At night, however, those same effects can keep you from getting the quality sleep you need. Disrupting the body’s circadian rhythm can also affect your health in other ways, causing an increased risk of metabolic disorders and mental health issues.

Reap the benefits of blue light and filter out the adverse effects of blue light

Exposure to blue light isn’t always harmful, but you must strike a careful balance. Try these tips:

Prioritize using your electronic devices in the morning. Use your electronic devices early in the day if you can. Morning exposure allows your body to benefit from the positives of blue light, including a good burst of energy.

Try blue light glasses. While they may not be effective for every person, blue light-filtering or blue light-blocking glasses may help you when you use sources of blue light, including smartphones, tablets and computer screens.

Choose a different light bulb. While we usually think of blue light from our devices, LED light bulbs can also be a culprit. Leave the blue-hued lights in your office, and choose red- or orange-tinted bulbs for your living space at night.

Look for blue-light-blocking apps. If you’re using your smartphone, computer or tablet during the evening hours, look for apps designed to lessen your exposure to blue light. Using dark mode on your devices can also help.

Create blue light boundaries. Set a cutoff time each night when you put down your electronic devices. Turning them off two to three hours before bedtime can help you transition into sleep mode.

You may have heard that blue light can also cause damage to your eyes. According to the American Academy of Ophthalmology, that’s a misnomer. If you experience dry eyes or eye discomfort after using electronic devices, eye strain is a more likely culprit.

Rather than reducing blue light to protect your eyes, practice the 20/20/20 rule. Every 20 minutes while using an electronic device, look at an object at least 20 feet away for at least 20 seconds. Changing focus allows your eyes to take a break, which reduces the risk of strain.

Due for a checkup? Schedule a primary care appointment today to get a good look at your health!