It’s the end of the day. You hop into your bed and stare at your glowing phone screen. Only a few minutes, you tell yourself. Just a few minutes of entertainment. Next thing you know, it has been hours.
Sounds like your regular nighttime routine? We all are guilty of doing this! But did you know that by doing this every night, you are exposing yourself to the harmful effects of blue light? The Mantra for the month of May focused on understanding the harmful effects of blue light and tips to reduce them. Keep reading!
Blue light has the shortest wavelength in the spectrum of light that the human eye can see. We are exposed to a great amount of it every day as it is emitted by digital devices, light bulbs, and the biggest source of light – the sun. Blue light, which is beneficial during the day, can be disruptive at night. Due to its short wavelengths, it emits more energy and boosts attention, reaction times, and mood. Most importantly, it keeps up awake.
While blue light helps us stay awake during the day, excessive exposure to it at night is damaging.
Disrupts sleep by suppressing MelatoninWhen we see blue light during the night, our body suppresses melatonin as it senses that it’s daytime and not nighttime.
Causes eye strain & fatigueExposing your eyes to blue light emitting from gadget screens can lead to digital eye strain. Symptoms of digital eye strain include dry eyes, eye discomfort, blurred vision, headaches, and general fatigue.
Hampers productivity by disrupting the circadian rhythm of our bodiesWhen we are sleep-deprived, we are more likely to make mistakes, have difficulty concentrating, and be irritable. All of these factors can contribute to decreased productivity.
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Use dim red lights as night lights: Red light stimulates the secretion of melatonin and also improves muscle regeneration, which helps with muscle gain. This helps improve sleep quality and therefore improves your performance throughout the day.
Avoid bright screens two to three hours before bed: If you must use electronic devices before bed, try using a blue light filter or setting your device to night mode.
Use blue light-blocking glasses: There are lots of options, so it is important to choose the right glasses for you. Look for comfortable ones with a high level of blue light blocking.
Use blue light blocking app: At night, if you have to work on gadgets, use blue light blocking apps to reduce the effect on the eyes. Take frequent breaks in between usage to give rest to your eyes.
Get bright light exposure during the day: The sun’s rays are strongest in the morning, so getting outside and getting some sunlight exposure is a great way to start your day. Getting enough light during the day can help you sleep better at night.
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Rakshanda believes that stories can change the world and loves doing everything to bring them forth. She is a lover of dark humour and doesn’t mean most of it (well, almost!). An exceptional cook from a young age, she adores connecting with people over recipes and hot beverages. She prefers the company of doggos over humans and can be seen adding all things art to her Pinterest board during her free time. Got a recipe to share or story to tell? Reach out to her at storyweavers@byjus.com
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