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Light has a huge effect on our health. Sunlight during daylight hours is good for us and we need it for healthy body and brain functions. However, in our modern 24/7 world, we are being exposed to artificial light for excessive periods outside of natural daylight hours. Too much light, especially at night, can seriously affect our health.

In today’s always-connected world, the average office worker spends 1,700 hours per year in front of a computer screen (and that’s just during working hours) and the average gamer spends probably double that!

Our brain associates blue light with day time and so when we’re exposed to it close to bedtime, it is more difficult for us to go to sleep and wake up refreshed in the morning. To ensure we are getting healthy sleep, it’s important for us all to regulate how and when we consume blue light.

What is blue light?

Blue light is the shortest wavelength of light on the visible light spectrum. Energy efficient and digital lighting contain high concentrations of blue light. Because of our constant exposure, most of us are consuming way over and above a healthy amount of blue light and doing so at the very worst times for sleep.

Health Impacts of too much exposure to blue light

Studies show that blue light inhibits the production of melatonin, a hormone needed to regulate our circadian rhythms and essential for sleep. Our bodies need low lighting levels and darkness for at least an hour before bedtime to produce melatonin.

Blue light stimulates the production of cortisol, a stress hormone that interferes with sleep.

Exposure to blue light at night shortens and breaks up sleep time resulting in a bad night’s sleep and a feeling of fatigue the next day.

Blue light is also being shown to have a damaging effect on cells in your eyes, raising the risk of eye diseases.

Blue light exposure has been linked to higher risks of some cancers, including breast cancer and prostate cancer, and diabetes.

Sources of blue light

The sun (mixed with other visible light wavelengths)

Computer, tablet, mobile phone screens

Energy efficient lighting at home and in the workplace

Fluorescent and LED lighting (for example in offices)

Aeroplane lighting

Cinema screen lighting

Limiting the effects of blue light

The best solution to prevent the ill-effects of blue light exposure is to limit exposure as much as possible, especially at night time. However, when we do need to be exposed, we should protect ourselves. That’s why blue-light blocking glasses are important. Rather than having to try to cover or filter every source of blue light you come across, the blue light-blocking glasses go everywhere with you for unlimited protection. Blue-light blocking glasses help to promote healthy sleep and regulated circadian rhythms.

Blue-light blocking apps are not enough

Scientific evidence shows that light-blocking apps are likely not effective at blocking enough blue light waves to protect the body’s natural circadian bio-rhythms and essential melatonin production.

For example, a 2018 study found that Apple’s Night Shift app DID NOT reverse the melatonin suppression that arises from our evening exposure to these devices.

Too much blue light exposure can disrupt sleep and circadian rhythms

There is growing research showing the impact of blue light on our circadian rhythms which regulate our sleep-wake cycles and body clock. How does it do this?
Our pre-bedtime electronics habit disrupts our bio clocks, inhibits melatonin production, stimulates alertness at night and decreases alertness in the morning. A 2018 study found that using electronic tablets in the evening without protection against blue light led to suppressed melatonin, later bedtimes, less evening sleepiness, longer times to fall asleep, and less alertness the next morning