The Adverse Effects of Blue Light on Health
The Relationship between Blue Light and Insomnia
Using electronic devices or watching TV late at night can result in difficulty falling asleep and prolonged insomnia. This occurs due to the brain’s reduced production of melatonin, a sleep-inducing hormone, when exposed to blue light from electronic devices.
Insomnia can lead to exhaustion, lack of energy, and difficulty functioning and studying the following day.
During the evening, the body needs rest to eliminate toxins and enhance immunity, but the disruption of the biological clock can lead to continuous strain on the body, posing significant risks.
Accelerated Aging of the Body
Excessive exposure to blue light, especially on facial skin, can lead to dehydration and the development of wrinkles. This aesthetic concern predominantly affects users of electronic devices, particularly women.
Eye Fatigue, Dryness, and Potential Vision Impairment
Prolonged exposure to blue light strains the eyes, leading to fatigue and dryness. Office workers, children who watch excessive TV, and adults who use their phones for extended periods often experience tired and dry eyes.
Furthermore, prolonged exposure to blue light without proper protection can result in vision impairment, and in severe cases, blindness.
Protecting the Body from Harmful Effects of Blue Light
Use Blue Light Filtering Glasses to Protect Your Eyes
Various glasses with blue light filtering functions are available on the market, which protect the eyes by reducing exposure to blue light. These glasses can be found in many optical stores.
However, it is important to note that these glasses only provide partial protection and cannot completely prevent exposure to blue light.
Use TVs with Limited Blue Light Screens
Some electronics companies, particularly TV manufacturers, have developed technologies to reduce the intensity of blue light emitted by the screens. These technologies aim to minimize the harmful effects of blue light on viewers.
One such technology involves applying a phosphor layer to the screen, which reduces the intensity of blue light from 100% to 70%. This screen technology offers multiple benefits, including more natural color reproduction, reduced screen temperature, and extended screen lifespan. Additionally, it ensures consistent viewing angles even when not directly in front of the TV.
Protecting the Body from Blue Light on Windows and Mac
- Reducing the Harmful Effects of Blue Light on Windows 10
Microsoft introduced a feature called “Night light” in the April 2017 update of Windows 10. This feature reduces the blue light emitted from the screen and replaces it with warmer colors.
To enable Night light mode, follow these simple steps:
Step 1: Open the Settings menu by searching in the Search box or pressing the Windows+X key combination. Then click on Settings.
Step 2: Select System from the menu.
Step 3: Choose Display from the left-side menu.
Step 4: Toggle the Night light mode from Off to On.
You can further customize the Night light mode by clicking on Night light settings. This allows you to adjust the color temperature, enable immediate activation of Night light, or set a schedule for this feature.
By enabling the schedule through the Schedule night light option, you can manually set the timing or allow automatic adjustment based on day and night.
- Reducing the Harmful Effects of Blue Light on MacOS
Introduced with MacOS Sierra in March 2017, Night Shift is a feature that limits blue light on MacOS computers. Similar to Windows 10’s Night light, Night Shift is effortless to install and customize. Follow these steps:
Step 1: Open System Preferences.
Step 2: Select Displays and then click on Night Shift.
Step 3: On the settings page, you can adjust the color temperature, set an automatic or manual timer, and personalize other preferences.
Night Shift, like Night light, adjusts the computer screen to display warmer colors, reducing the amount of blue light emitted. This feature helps protect the eyes and improve sleep quality.
- Alternative Options
If you prefer not to use the built-in blue light limiting features on your computer, several third-party applications are available, such as F.lux and Iris mini.
F.lux: Free for Windows, MacOs, and Linux platforms. This blue light limiting tool adjusts the color temperature based on actual lighting conditions. It can automatically adjust the level or customize it for each individual program.
Iris mini: A lightweight blue light filtering application that offers limited customization options. Iris mini adjusts the screen according to natural lighting conditions throughout the day and night.
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