Blue light doesn’t spoil your eyes, but you may want to reduce your exposure anyway
In 2020, MSI announced a release PRO MP242 Series of Eye Care Monitors, with Low Blue Light and Flicker Free Technology. I have seen software and prescription lenses that promise to reduce blue light exposure, but this was the first time I saw a computer screen with the built-in feature. I asked an MSI representative why this became a selling point — what was the actual risk of blue light exposure?
“Prolonged exposure can affect our vision through premature aging of the eye and even cause damage to the retina of the eye, leading to macular degeneration,” they said. “Also, as one of the shorter wavelengths of energy in the spectrum of light, the flash of blue light is easier and longer than other types of weaker wavelengths. This flickering results in eyestrain and thus, more damage to the eye and vision.”
This might sound intimidating, but the company selling low blue light displays would definitely make the blue light sound dangerous. And I had to wonder: If the short, high-energy wavelength of blue light is so bad for our eyes, why haven’t our eyes really been damaged? The sky is blue and lights us with blue light daily.
I asked the doctor. Dr. Lindsay Millyor, also known as Gamer Doc on Twitter, An expert on health issues affecting people playing video games. Like the MSI rep I spoke to, Dr Migliore noted that blue light has the shortest wavelength in the visible spectrum and the highest energy. “In large doses, it can damage many cells in the eye. The good news? Computer and phone screens do not produce anywhere near this level of light,” she said.
Perhaps we should not be overly concerned about eye damage, then, although Dr. Millior added that we do not know for sure how screen use “might affect our eyes in the long term” or whether there were different effects on children. However, there are other reasons to pay attention to blue light.
“The real danger of blue light is how it can disrupt our sleep / wake cycle, known as the circadian rhythm,” said Dr. Migliore. “During the day, exposure to light improves attention and mood. At night, blue light blocks the release of the hormone that tells your brain that it’s time to sleep: melatonin. This makes it difficult to fall asleep, reduces sleep quality, and leads to more awakening.”
Besides sleep disturbance, “Some studies indicate that exposure to blue light at night may increase the risk of depression, diabetes and heart disease,” said Dr. Migliore.
The theory goes that our brains have evolved to react to daylight with alert caution, and to react to darkness with a flood of bedtime chemicals that we need to rest properly. But LED screens spend a lot of our time looking at a large amount of blue light – present in light that appears white – on us. And if you’re anything like me, then before you sleep, go from staring at a computer screen playing Yakuza 0 to staring at your phone in bed.
This is the year 2021. Most of us depend on screens not only to work, but to relax at night.
Dr. Lindsay Millyor
How big is this problem? Talking to timeNeurologist Dr. Cathy Goldstein expressed doubts. “Blue light has become the gluten in the world of sleep,” she said. Just like gluten-free products, which are important to about 2% of the population with celiac disease, have become a fad given that the wider public only has a vague understanding that gluten is a bad thing, and products that promise to protect us from blue lights are everywhere now. Here’s a bright blue skin care serum that will cost you $ 150.
“The medical information will be thrilled forever in both directions,” says Dr. Migliore. “Companies seeking to profit from trendy blue light glasses or gum vitamins that claim to protect your eyes should never be the primary source of information. When you hear a medical claim vaguely, think,“ Would this person benefit from these details? ‘. Blue light exposure should be minimized, but you don’t need to spend excessive amounts of money to do so. ”
There are other reasons to think critically about how well we look at screens, too. “Staring at computer screens for long periods of time intermittently can cause many other problems,” says Dr. Migliore. “Risks include eyestrain, dry eyes, and a condition called adaptive spasticity that results from your eyes being effectively stuck focusing on shorter distances.” Therefore, she recommends following the 20/20/20 rule: “Every 20 minutes of screen time, take a 20-second break to look at a spot 20 feet away.”
While some doctors recommend giving up looking at screens completely three hours before bed, these doctors may not have been raid at all. “This is the year 2021,” says Dr. Migliore. “Most of us depend on screens not only to work, but to relax at night.” “If you can spend three hours before bed meditating, reading a paper book, and recharging, go for it. However, for the rest of us, opting for prescription lenses with blue light filters or choosing an over-the-counter pair of blue-light glasses can Reduces our exposure to light. Put your phone in the dark mode after sunset, and try a blue light filter application for your tablet or computer. “
Windows 10 has a Night Light mode in Settings> System> Display, and flow It is a free program that changes the color of your screen to suit the time of day. There are apps available to filter out blue light on phones, and newer models may have one buried in settings that you hadn’t noticed before.
And if reducing exposure to blue light does not help you sleep, Dr. Millieur suggests the following: “Focus on exercise and nutrition. Exercising for 10 minutes a day can have profound effects on sleep quality. Stay hydrated, avoid caffeine, drinks after sunset and reduce Processed foods. “
