The Great Blue Light Debate
If you haven’t heard, Blue Light is the artificial light that smartphones give off, and it mimics daytime. It suppresses melatonin, the hormone responsible for our sleeping cycle.
The hormone cortisol wakes us up when it's light and time to get up and melatonin tells our body it’s time for sleep. When our body clock (our circadian rhythm) which is in tune with light and dark is disturbed, many detrimental effects happen to our body.
The hormone cortisol wakes us up when it's light and time to get up and melatonin tells our body it’s time for sleep. When our body clock (our circadian rhythm) which is in tune with light and dark is disturbed, many detrimental effects happen to our body.
Neuroscientist, Dr. Steven Lockley says that the 24hour circadian clock in the brain regulates sleep and wake cycles, hormonal activity, eating, and digesting. Special photoreceptors in the eye detect light to control our circadian rhythms. During the day, light Is desirable as it helps synchronize this circadian rhythm, and exposure to a regular light and dark cycle is vital to achieve and maintain good sleep.
While stimulation is helpful during the day, at night it interferes with sleep. Blue-light exposure such as watching TV shows on your laptop or iPad, engaging with Facebook or other social media platforms, alerts the brain, making it think it is daytime. Falling asleep and having better quality sleep becomes more difficult.
While stimulation is helpful during the day, at night it interferes with sleep. Blue-light exposure such as watching TV shows on your laptop or iPad, engaging with Facebook or other social media platforms, alerts the brain, making it think it is daytime. Falling asleep and having better quality sleep becomes more difficult.
Many of us spend a great deal of time on our screens - either phone, computer, or iPad, and eye fatigue and strain are common. However, according to scientific research, not only sleep, mental health, eyes, and vision feel the effect of blue light damage but also brain issues such as brain fog, lack of focus and concentration, and even memory are affected.
Let’s take a deeper look at some of these challenges - some might surprize you
Sleep disturbances impact cognition (thinking), mood, emotion, memory and learning, and the physical body.
Many report challenges in focus and learning the next day and an inability to remember. This is evidenced particularly by students studying or workers writing reports etc. late at night.
Studies link sleep disturbances (for example, insomnia and sleep apnea) to increased risk for cognitive decline and chronic disease.
Many report challenges in focus and learning the next day and an inability to remember. This is evidenced particularly by students studying or workers writing reports etc. late at night.
Studies link sleep disturbances (for example, insomnia and sleep apnea) to increased risk for cognitive decline and chronic disease.
There is also evidence that long-term lack of good sleep builds up neurotoxins in the brain, again leading to cognitive issues later in life. There is more current evidence now to suggest an increase in mental health
issues such as long-term depression, due to improper sleep cycles. Critically, some of these issues can be attributed to engaging in late-night social media, where unrealistic expectations of other people’s lives in comparison with our own can cause depression.
One of the dangers associated with social media platforms is that it keeps your mind engaged hours after you put your phone down. It heightens your emotions and can cause negative thoughts and feelings before sleep. Triggering an emotion, e.g. seeing something that makes you happy or sad, makes falling asleep more difficult and prolongs the onset of REM sleep.
issues such as long-term depression, due to improper sleep cycles. Critically, some of these issues can be attributed to engaging in late-night social media, where unrealistic expectations of other people’s lives in comparison with our own can cause depression.
One of the dangers associated with social media platforms is that it keeps your mind engaged hours after you put your phone down. It heightens your emotions and can cause negative thoughts and feelings before sleep. Triggering an emotion, e.g. seeing something that makes you happy or sad, makes falling asleep more difficult and prolongs the onset of REM sleep.
Often social media is the root cause of times when you’ve been lying in bed feeling completely wide awake. Technology can cause social isolation as well and that has an effect on our mental health. Disrupting melatonin and sleeping with blue light can also interfere with the hormones responsible for controlling hunger.
This can be an obesity risk especially if we are relying on sugar-rich foods, leading to addictive behavior patterns. Sugar is responsible for many health issues, of which inflammation of the brain and body is well documented.
In relation to eye health, researchers are currently investigating the correlation between blue light and cataracts as well as damage to vision, retina, and macular of the eye, although much more research is needed.
This can be an obesity risk especially if we are relying on sugar-rich foods, leading to addictive behavior patterns. Sugar is responsible for many health issues, of which inflammation of the brain and body is well documented.
In relation to eye health, researchers are currently investigating the correlation between blue light and cataracts as well as damage to vision, retina, and macular of the eye, although much more research is needed.
Blue Light Blocking Glasses
Current studies are varied in relation to wearing glasses that block blue light. The American Academy of Ophthalmology currently doesn’t recommend them. A number of clinical trials are underway to determine the benefit.
A 2017 review of three clinical trials found “poor” evidence to support the use of blue-light-blocking glasses to preserve eye health and prevent dry eye. Other trials have said that the glasses reduce glare and improve vision. Much more research is needed to provide any further recommendations.
A 2017 review of three clinical trials found “poor” evidence to support the use of blue-light-blocking glasses to preserve eye health and prevent dry eye. Other trials have said that the glasses reduce glare and improve vision. Much more research is needed to provide any further recommendations.
Supplementation
Supplementation is backed up by a substantial amount of research. Independent Research reviews tell us that supplementing with antioxidants, nutrients, and carotenoids, lutein and zeaxanthin as well as vitamin B and C are very beneficial for ongoing eye health.
Lutein and zeaxanthin are the main constituents of macular pigment of the retina, which help support macula and retina health and support eye health.
Zinc also supports healthy eyesight as well as cognitive function.
Lutein and zeaxanthin are the main constituents of macular pigment of the retina, which help support macula and retina health and support eye health.
Zinc also supports healthy eyesight as well as cognitive function.
Ultimately, we can only trial different things and see how they work for us. There are many positive ways to improve our general health and wellbeing, eye support, and brain health, we just need to make a start.
Perhaps adapting to improved habits around screentime, will provide better eye health support.
Perhaps adapting to improved habits around screentime, will provide better eye health support.
- taking eye breaks,
- walking outside in the sunshine away from screens.
- de-stress,
- dim lights in-home or workspace, and
- use red light instead of LED in your bedroom.
- do hobbies away from screens,
- make bedrooms screen-free
- stop screen time 2 hours before bed
Various sources for this article
- Healthline.
- Dr. Steven Lockley, a neuroscientist at the division of sleep disorders, Harvard.
- Nature Neuroscience. American macular society.
- Harvard Health Publications.
Disclaimer - This is for general information purposes only and represents the views and experiences of Healthy Happy Brain and based in the current research which is presented. No information is to be intended to be used as health or medical advice and is not intended to diagnose, treat, cure or prevent any medical condition. Always consult your qualified health practitioner for any specific health concerns and for individually tailored advice. The Health Happy Brain is not responsible for any unintended consequences or damage as a result of following the information provided. This page information does not negate personal responsibility for health and safety.
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Hi this is Rose
I'm Rose Rowlson, the Founder of Rose Rowlson Consulting, a health and wellness advocate, counselling consultant, life coach and aged care consultant and trainer. I specialise in Dementia and mental health.
I come from a neuroscience background and love anything related to the brain. I am passionate about helping you.
You’re never too young or too old to change behaviours and thought processes. No matter what your situation I can help you create the future you want.
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12 SECRETS TO BRAIN HEALTH
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