Welcome, screen aficionados! Do you feel your late-night scroll sessions are stressing your eyes and interfering with your sleep cycle? This is the work of the infamous blue light. This light is the sneaky glow emitted from screens. The blue light might be affecting a lot more than you realize.
The modern world is highly dependent on gadgets. It is impossible without aa trusty phone, laptop, or tablet. However, excessively using these devices comes at a price. The screens emit the blue-hued radiance that strains the eye, disrupts sleep patterns, and impacts one’s overall well-being.
In this guide, we will embark on an eye-opening journey to unveil the mysteries of the luminous villain called the blue light. We will also discover the impact of this light on your health, sleep, and eyes. Moreover, this guide will arm you with the knowledge required to dial down its effects without compromising your productivity or night-time binge. So, settle in and keep scrolling to shed some light on this often overlooked aspect of your digital life.
What is Blue Light?
Blue light is part of the visible light spectrum. It has the highest energy but the shortest wavelength because it vibrates within the 380 to 500 nanometer range.
About one-third of all visible light that the human eye sees is considered blue light. The biggest source of blue light is sunlight, and artificial sources include LED TVs, smartphones, computer monitors, fluorescent lights, and tablet screens.
What are the Harmful impacts of Blue Light?
- Disruption of sleep: Excessive exposure to blue light suppresses the production of melatonin in the body. This is the hormone responsible for regulating sleep. If you are exposed to this light in the evening or before going to bed, it will become harder for you to fall asleep.
- Headaches and eye strain: Too much exposure to blue light results in eye strain, leading to symptoms like blurred vision and itchy eyes. Also, you may experience frequent headaches.
Please note that it isn’t possible to completely remove blue light exposure because the sun is the biggest source, and sunlight is important for the development and growth of vision and eyes in children. However, it is important to take steps to limit this exposure, especially by limiting screen time. At present, too much screen time is causing long-term concerns regarding blue light exposure from digital devices. Since your eyes are not equipped to block blue light, you have to take external steps to filter this light so that you don’t have vision problems.
Helpful tips to limit blue light exposure from screens
- Use the in-built blue light filter by adjusting the screen settings
Most devices offer built-in settings that you can use to limit blue light emissions. These settings are often labeled as the blue light filter or night mode.
For instance, if you are a Mac user, you can use the blue light filter for Mac. Apple has included the Night Shift mode, and when this mode is enabled, the blue light emitted from the Mac screens is limited. This mode works by shifting the colors to the warmer spectrum according to the geolocation data and the device’s clock. Moreover, you can adjust the schedule and intensity in the Display settings.
Similarly, you will find Display settings to reduce blue light emissions on your smartphones, tablets, and other devices.
- Limit screen time
Make a conscious effort to limit your screen time. For example, create a routine where you don’t use your digital devices an hour before going to bed. This will allow your body to prepare for sleep.
- Wear blue light blocking glasses
You will find specialized glasses that are designed to block blue light. You can invest in such glasses when working on your computer or binge-watching on your smartphone. These glasses are specifically made to filter out blue light while letting other visible light pass through. So, if you are spending a lot of time using screens, these glasses can come in handy.
- Remember to take breaks
It is not a good habit to look at the screens for an extended period of time. It is essential to take regular breaks so you can rest your eyes. This will reduce blue light exposure.
- Ensure the indoor light levels are sufficient
When using your screens, you must ensure the surrounding environment has enough light. This will reduce eye strain.
Finally, you can seek professional advice. If you are experiencing sleep disturbances, headaches, and eye strains, it would be best to consult an eye doctor. The doctor will evaluate and offer personalized recommendations.
The Bottom Line
The use of electronic devices is an undeniable part of people’s lives, and hence, exposure to blue light is a reality. However, it is necessary to take conscious steps to limit this exposure to ensure overall health and well-being.
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