Blue Light
Blue light exposure is a problem in society and important especially in the athletic performance world. Constant stimulus from cell phones, tv, ipads, computer screens, are exposing us to blue light. On the spectrum of light, blue is just one of the different wavelengths of light that we see. The problem is that because of the higher energy, the more stimulus we receive from it.
Symptoms of blue light exposure
- Insomnia
- Restless sleep
- Inability to fall asleep
- Fatigue especially upon waking
- Anxiety
Blue light is beneficial during the stay as it stimulates the hormone cortisol, which wakes us up. It provides energy, improves mood and attention span. However, exposure after dark is where the problem starts. Blue light disrupts our circadian rhythm by suppressing the hormone melatonin, which promotes relaxation and sleep.
The hormone cortisol peaks in the morning as it is the waking up hormone. Cortisol is often called the stress hormone, which is also true, however it is needed for the body to function during the day. Cortisol increases during stress, which suppresses our immune system. Properly dealing with stress can minimize the release of excess cortisol.
Cortisol declines throughout the day until the sun goes down. Blue light exposure in the evening causes cortisol to peak again, which delays the release of melatonin. Melatonin on the other hand peaks in the evening after dark and is responsible for promotion of relaxation and sleep.
Options to reduce blue light exposure
- Reduce exposure to electronics including TV and laptops at least an hour before bed
- Blue light options on phone
- Blue light filtered glasses
- Increase red light exposure such as a red light sauna
Dark mode and night shift
- https://support.apple.com/en-us/HT210332
- https://support.apple.com/en-us/HT207570
Images taken from