Do you reach for your phone right after waking up? Before going to sleep, you check your emails and social media? You are not alone – most of us do this. The problem is that the blue color emitted by screens may be more harmful to us than we think.
Of course, blue light also occurs in nature – it is part of sunlight. During the day, it helps us maintain concentration and stimulates us to act. The problem is that artificial light from screens is much more intense and reaches us at inappropriate times.
What's happening to our eyes?
While looking at the screen our optic nerves are working at full speed. They keep contracting and relaxing, trying to focus the image properly. And so on for many hours, which is very tiring for them.
The first warning signs
Before serious problems occur, the body sends us warning signals:
- Burning and watery eyes
- Blurred vision
- Persistent headaches
- Problems falling asleep
- Dry feeling in the eyes
Insomnia that affects our health
Blue light in the evening is a direct route to sleep problems. Why? Because it tricks our brain into thinking it's still daytime. As a result, the body stops the production of melatonin – the hormone responsible for falling asleep. No wonder we can't fall asleep after scrolling on our phone before going to bed.
The effects of chronic lack of sleep can be serious – from problems with concentration and irritability, through weakened immunity, to an increased risk of obesity and diabetes. Worse still, long-term lack of proper sleep can lead to memory problems, depression and even heart disease. It is also worth remembering that during sleep our brain “cleans up” – it cleanses itself of toxins and processes memories. When we sleep too little or too little, this process is disturbed.
Children are even more vulnerable
In children, the issue is even more serious. Their eyes let in more light than adult eyes. They also have larger pupils and more transparent lenses. As a result, they are much more sensitive to the harmful effects of blue light.
How to reduce the harm to our health?
It would be best, of course, to severely limit exposure to blue light. Additionally, there are some helpful methods:
- Turn on night mode on your phone and computer
- Put away electronics 2 hours before bed
- Follow the 20-20-20 rule: every 20 minutes, look at something at least about 20 feet away for 20 seconds.
- Invest in glasses with a blue light filter
- Take regular breaks from screens
Technology itself can help us a little
Smartphone manufacturers have noticed the problem. Newer models offer functions such as automatic adjustment of brightness to the time of day or screen flicker reduction. Similar settings are found in new TVs or laptops. This is a step in the right direction, but it does not exempt us from using electronics responsibly.