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Blue light is a definite hot topic these days, given the amount of time we spend glued to our screens. Though we largely receive this shortwave HEV [click here to find out what the hell that means] during the day from the sun, blue light is also emitted from the likes of smartphones, tablets and TVs. That’s all well and good, until you consider that its natural function is to keep us alert and awake. Great for concentrating at work, school or college, not so great when you’re still tossing and turning at 4am. Because lots of us sneak a quick (or not so quick) look at our phones after the lights go out at night, we end up absorbing lots of artificial blue light. This may impact things like our melatonin production, natural sleep cycle and circadian rhythm. Wait, circadian what?
The fact that - for the most part - we tend to be awake during the day and feel sleepy as night approaches is all thanks to an internal body clock known as our circadian rhythm. It’s roughly 24 hours long, and affects not only humans, but plants, animals and fungi too. It’s controlled by a part of the brain called the hypothalamus - as the sun sets, your eyes send a signal, letting the hypothalamus know it’s time to release some sweet melatonin. This hormone is produced by the pineal gland, and makes the body feel tired. Levels of melatonin stay elevated all night (about 12 hours), in the hopes that you’ll get a solid night’s kip. Ever pulled an all-nighter? You may have noticed it was harder to drift off to sleep the next day. Well, you have only yourself - and your pesky circadian rhythm - to blame.
So what’s the connection between blue light and our body clocks? Well, research has shown that repeated exposure to blue light inhibits the production of melatonin, interrupting that natural process of gradually shutting the body down at night. A 2017 study by researchers at the University of Haifa tested the effects of night-time blue light exposure on 19 participants, exposing them to computer screens from 7pm - 9pm, when the pineal gland secretes that melatonin. They found that “on average, exposure to blue light significantly reduced the production of melatonin”, and “reduced the duration of sleep by approximately 16 minutes”. Crucially, they concluded that exposure to blue light “drastically disrupts the continuity of sleep”, reflecting “substantial disruption of the natural mechanisms, and the body’s biological clock.” So, checking that Facebook feed in bed may mean you’re less likely to get a deep and rejuvenating rest when you finally put the phone down.
So, what can we do to prevent this impact of blue light on our bodies? One of the authors of the above-mentioned study, Professor Abraham Haim, noted that “the light emitted by most screens - computers, smartphones, and tablets - is blue light that damages the body's cycles and our sleep. The solution must be the use of the existing filters that prevent the emission of this light." Another piece of research published in the Journal of the College of Optometrists in 2017 also had 21 subjects wear blue light blocking glasses, each night for two weeks. Their sleep duration increased by an impressive 24 minutes. Researchers concluded that “the use of short wavelength blocking glasses at night increased subjectively measured sleep quality and objectively measured melatonin levels and sleep duration.” Intrigued? Click here to find out more about how blue light might be harmful, and here to virtually try on our stylish collection of blue light extinguishing frames.
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