The Impacts Of Blue Light
Dr. Steven Lockstone
Dr Steven Lockstone is one of the most experienced chiropractors in Sydney. With over 20 years in the industry, Steven trains and mentors some of Australia’s top chiropractors and assists thousands of people achieve a healthier lifestyle.
How blue light causes nervous system stress
Blue light is a naturally occurring part of the light spectrum, found in daylight. In addition, blue light is also emitted from electronic screens, so laptops, phones, computers, televisions and tablets all emit blue light, frequently in significant quantities.
The potential effects of overexposure to blue light have been a subject of study for several decades. During this time, researchers have sought to discover how blue light affects the many systems in the body, and what adverse consequences the increase in blue light exposure that many of us experience through screen use may have.
The results are startling: overexposure to blue light has the potential to not only damage the nervous system, but also affect sleep, mood, blood sugar levels and, in the long-term, may contribute to a range of chronic health problems. Here, we take a look at what studies can show us about the effect of blue light on the nervous system.
It should be stressed that blue light in itself isn’t dangerous; it’s a natural part of daylight and stimulates the parts of our brain related to circadian rhythms. These are the natural, internal cycles our bodies play out that dictate when we should sleep and when we should be awake. The problems occur during excessive screen use, particularly in the evenings or at night, when blue light levels outside are naturally low and exposure is boosted artificially.
Blue light’s effect on mood
Photoreceptors (ipRGCs) in the brain respond to light, producing chemicals that help to control your mood, such as dopamine, norepinephrine, and serotonin. If natural daylight patterns of exposure to blue light are followed, the photoreceptors operate normally.
Excess blue light creates an abnormal response in many people, leading to changes in mood. This disruption can contribute to illnesses such as depression and anxiety, both directly, through chemical changes, and indirectly. By contributing to the disruption of circadian rhythms, blue light can indirectly cause disturbances in sleep patterns. People may find it more difficult to drift off to sleep, and/or may wake more frequently during the night. Whilst missing the odd night’s sleep won’t do much harm, sleep habits that are consistently poor can lead to all sorts of problems with maintaining concentration, alertness, motivation, and a good memory. Poor sleep can also have a range of unpleasant physical symptoms and may increase the risk of chronic illnesses, such as high blood pressure, diabetes, and heart problems.
The stress put on the nervous system through overexposure to blue light frequently results in the development of a wide selection of unwanted symptoms. These feed into one another, creating a vicious cycle of poor mental and physical health. For example, research shows that low mood encourages people to snack on calorie-dense food choices. Over time, this can lead to unwanted weight gain, which brings with it further mental and physical disadvantages.
How blue light can affect circadian rhythms
As indicated above, blue light stimulates the parts of the brain which are concerned with regulating the way in which the body regulates itself internally when it comes to its natural cycle of sleeping and waking. Blue light inhibits the production of melatonin, a hormone that’s responsible for encouraging sleep. Whilst natural blue light is healthy, encouraging us to stay awake during the day if individuals are subjected to blue light in the evening and during the night, the continued inhibition of melatonin can lead to sleeplessness. The body naturally produces more melatonin in the evening, prompting sleepiness. Blue light from artificial sources can disrupt this process, contributing to insomnia.
Could blue light accelerate ageing?
Intriguingly, and somewhat disturbingly, a recent study conducted on fruit flies has shown that the flies subjected to artificial blue light showed signs of brain damage, as well as signs of retinal damage. Fruit flies are a popular insect to research, as their physiology shares many similarities with other animals and humans. Whilst these findings haven’t yet been replicated in humans, it’s probably wiser to avoid excess blue light if you’re concerned about subjecting your cells to unnecessary stress.
Cumulative effects of increased exposure to blue light
The proliferation of extended periods of screen use in recent years has prompted a considerable amount of research into how blue light causes nervous system stress and related issues. What seems to be emerging, is that being subject to artificial blue light can have damaging consequences. Particularly if the blue light is around in the evening or at night (when many people spend time on their screens), the potential disruption to the circadian cycle may cause significant problems. Disruption of the circadian rhythms has been linked with cancer, heart disease, obesity, depression, anxiety, and an increased risk of related emotional and mood disorders.
Research continues to be carried out on the longer-term effects of artificial blue light. Although more work needs to be carried out on the topic, the disturbing findings that are emerging from work that’s already been done have resulted in a growing number of people looking at ways to minimise their exposure to artificial blue light sources.
How to limit exposure to blue light
Obviously, the easiest way to limit exposure to screens is to use them less! Whilst for many people using a screen during the day is an essential part of workplace activity, there’s no reason to take your phone to bed! Good sleep hygiene involves eliminating blue light in the bedroom. This includes anything from an alarm clock with an electric display to TVs, laptops, and tablets. For people who live in areas where there is a considerable amount of artificial light at night, we recommend installing a blackout blind at the window. This will keep light in the bedroom to an absolute minimum, encouraging melatonin production and hopefully a peaceful night’s sleep, with all the rejuvenating effects that brings.
If you do need to look at a screen for a considerable period of time, we recommend taking steps to reduce the amount of blue light it emits, as well as the amount you receive. Simple measures to achieve these goals include installing a filter over the screen, to minimise blue light reaching your eyes, or alter the settings on your screen so that the light is dimmer, with less blue light being emitted.
Alternatively, you may wish to purchase some blue light glasses. These are glasses that have lenses designed to filter out blue light. They can be created using prescription lenses, or simply glass lenses that have been appropriately tinted to block blue light from screens. Blue light glasses can be worn whilst working at a computer, or for spending time on other electronic devices. If you are looking for ways to protect your health from potential damage from blue light, or want to see if blue light glasses will help with problems relating to nervous system overload, please get in touch.
The benefits of blue light glasses
If you live in Sydney and would like find out more about the health problems blue light could be causing or contributing to, arrange an appointment with our guest blogger Dr Steven Lockstone, Chiropractor in Bondi Junction. As well as completing a full assessment to ensure that you receive the right treatment for the symptoms you’re experiencing.
The Impacts Of Blue Light
Dr. Steven Lockstone
Dr Steven Lockstone is one of the most experienced chiropractors in Sydney. With over 20 years in the industry, Steven trains and mentors some of Australia’s top chiropractors and assists thousands of people achieve a healthier lifestyle.
How blue light causes nervous system stress
Blue light is a naturally occurring part of the light spectrum, found in daylight. In addition, blue light is also emitted from electronic screens, so laptops, phones, computers, televisions and tablets all emit blue light, frequently in significant quantities.
The potential effects of overexposure to blue light have been a subject of study for several decades. During this time, researchers have sought to discover how blue light affects the many systems in the body, and what adverse consequences the increase in blue light exposure that many of us experience through screen use may have.
The results are startling: overexposure to blue light has the potential to not only damage the nervous system, but also affect sleep, mood, blood sugar levels and, in the long-term, may contribute to a range of chronic health problems. Here, we take a look at what studies can show us about the effect of blue light on the nervous system.
It should be stressed that blue light in itself isn’t dangerous; it’s a natural part of daylight and stimulates the parts of our brain related to circadian rhythms. These are the natural, internal cycles our bodies play out that dictate when we should sleep and when we should be awake. The problems occur during excessive screen use, particularly in the evenings or at night, when blue light levels outside are naturally low and exposure is boosted artificially.
Blue light’s effect on mood
Photoreceptors (ipRGCs) in the brain respond to light, producing chemicals that help to control your mood, such as dopamine, norepinephrine, and serotonin. If natural daylight patterns of exposure to blue light are followed, the photoreceptors operate normally.
Excess blue light creates an abnormal response in many people, leading to changes in mood. This disruption can contribute to illnesses such as depression and anxiety, both directly, through chemical changes, and indirectly. By contributing to the disruption of circadian rhythms, blue light can indirectly cause disturbances in sleep patterns. People may find it more difficult to drift off to sleep, and/or may wake more frequently during the night. Whilst missing the odd night’s sleep won’t do much harm, sleep habits that are consistently poor can lead to all sorts of problems with maintaining concentration, alertness, motivation, and a good memory. Poor sleep can also have a range of unpleasant physical symptoms and may increase the risk of chronic illnesses, such as high blood pressure, diabetes, and heart problems.
The stress put on the nervous system through overexposure to blue light frequently results in the development of a wide selection of unwanted symptoms. These feed into one another, creating a vicious cycle of poor mental and physical health. For example, research shows that low mood encourages people to snack on calorie-dense food choices. Over time, this can lead to unwanted weight gain, which brings with it further mental and physical disadvantages.
How blue light can affect circadian rhythms
As indicated above, blue light stimulates the parts of the brain which are concerned with regulating the way in which the body regulates itself internally when it comes to its natural cycle of sleeping and waking. Blue light inhibits the production of melatonin, a hormone that’s responsible for encouraging sleep. Whilst natural blue light is healthy, encouraging us to stay awake during the day if individuals are subjected to blue light in the evening and during the night, the continued inhibition of melatonin can lead to sleeplessness. The body naturally produces more melatonin in the evening, prompting sleepiness. Blue light from artificial sources can disrupt this process, contributing to insomnia.
Could blue light accelerate ageing?
Intriguingly, and somewhat disturbingly, a recent study conducted on fruit flies has shown that the flies subjected to artificial blue light showed signs of brain damage, as well as signs of retinal damage. Fruit flies are a popular insect to research, as their physiology shares many similarities with other animals and humans. Whilst these findings haven’t yet been replicated in humans, it’s probably wiser to avoid excess blue light if you’re concerned about subjecting your cells to unnecessary stress.
Cumulative effects of increased exposure to blue light
The proliferation of extended periods of screen use in recent years has prompted a considerable amount of research into how blue light causes nervous system stress and related issues. What seems to be emerging, is that being subject to artificial blue light can have damaging consequences. Particularly if the blue light is around in the evening or at night (when many people spend time on their screens), the potential disruption to the circadian cycle may cause significant problems. Disruption of the circadian rhythms has been linked with cancer, heart disease, obesity, depression, anxiety, and an increased risk of related emotional and mood disorders.
Research continues to be carried out on the longer-term effects of artificial blue light. Although more work needs to be carried out on the topic, the disturbing findings that are emerging from work that’s already been done have resulted in a growing number of people looking at ways to minimise their exposure to artificial blue light sources.
How to limit exposure to blue light
Obviously, the easiest way to limit exposure to screens is to use them less! Whilst for many people using a screen during the day is an essential part of workplace activity, there’s no reason to take your phone to bed! Good sleep hygiene involves eliminating blue light in the bedroom. This includes anything from an alarm clock with an electric display to TVs, laptops, and tablets. For people who live in areas where there is a considerable amount of artificial light at night, we recommend installing a blackout blind at the window. This will keep light in the bedroom to an absolute minimum, encouraging melatonin production and hopefully a peaceful night’s sleep, with all the rejuvenating effects that brings.
If you do need to look at a screen for a considerable period of time, we recommend taking steps to reduce the amount of blue light it emits, as well as the amount you receive. Simple measures to achieve these goals include installing a filter over the screen, to minimise blue light reaching your eyes, or alter the settings on your screen so that the light is dimmer, with less blue light being emitted.
Alternatively, you may wish to purchase some blue light glasses. These are glasses that have lenses designed to filter out blue light. They can be created using prescription lenses, or simply glass lenses that have been appropriately tinted to block blue light from screens. Blue light glasses can be worn whilst working at a computer, or for spending time on other electronic devices. If you are looking for ways to protect your health from potential damage from blue light, or want to see if blue light glasses will help with problems relating to nervous system overload, please get in touch.
The benefits of blue light glasses
If you live in Sydney and would like find out more about the health problems blue light could be causing or contributing to, arrange an appointment with our guest blogger Dr Steven Lockstone, Chiropractor in Bondi Junction. As well as completing a full assessment to ensure that you receive the right treatment for the symptoms you’re experiencing.