There is blue light all around. These high-energy light waves are emitted from the sun, flow through the earth’s atmosphere, and interact with light sensors in the skin and eyes. People are increasingly exposed to blue light in natural and artificial environments, because LED devices such as laptops, mobile phones and tablets also emit blue light.
So far, there is not much evidence that higher levels of blue light exposure will bring any long-term risks to human health. Nevertheless, the research is still in progress.
This is some knowledge about the relationship between artificial blue light and health conditions such as eye fatigue, headaches and migraines.
Digital Eye Fatigue (DES) describes a series of symptoms associated with prolonged use of digital devices. Symptoms include:
Computer screens, laptops, tablets, and mobile phones can all cause digital eye strain. Each of these devices also emits blue light. This connection makes some researchers wonder if blue light is causing digital eye fatigue.
So far, there has not been much research showing that it is the color of the light that causes the symptoms of DES. Researchers believe that the culprit is long-term close work, not the color of the light emitted by the screen.
Photophobia is an extreme sensitivity to light, which affects about 80% of migraine sufferers. The photosensitivity can be so strong that people can only be relieved by retreating to a dark room.
Researchers have found that blue, white, red, and amber light can exacerbate migraines. They also increase tics and muscle tension. In a 2016 study of 69 active migraine patients, only the green light did not aggravate the headache. For some people, a green light can actually improve their symptoms.
In this study, blue light activates more neurons (cells that receive sensory information and send it to your brain) than other colors, leading researchers to call blue light the “most photophobic” type of light. The brighter the blue, red, amber and white light, the stronger the headache.
It is important to note that although blue light may make migraines worse, it is not the same as causing migraines. Recent studies have shown that it is not light itself that triggers migraines. Rather, this is how the brain processes light. People who are prone to migraine may have nerve pathways and photoreceptors that are particularly sensitive to light.
Researchers recommend blocking all wavelengths of light except green light during migraines, and some people report that when they wear blue-blocking glasses, their sensitivity to light disappears.
A 2018 study pointed out that sleep disorders and headaches are complementary. Sleep problems can cause tension and migraines, and headaches can cause you to lose sleep.
Leptin is a hormone that tells you that you have enough energy after meals. When leptin levels drop, your metabolism may change in some way, making you more likely to gain weight. A 2019 study found that after people use blue-emitting iPads at night, their leptin levels decrease.
Exposure to UVA and UVB rays (invisible) can damage the skin and increase the risk of skin cancer. There is evidence that exposure to blue light may also damage your skin. A 2015 study showed that exposure to blue light reduces antioxidants and increases the number of free radicals on the skin.
Free radicals can damage DNA and lead to the formation of cancer cells. Antioxidants can prevent free radicals from harming you. It is important to note that the dose of blue light used by the researchers is equivalent to one hour of sunbathing at noon in southern Europe. More research is needed to understand how much blue light emitted by LED devices is safe for your skin.
Some simple habits can help you prevent headaches when using blue-emitting devices. Here are some tips:
If you spend time in front of the computer for a long time without paying attention to the position of your body, you are likely to experience headaches. The National Institutes of Health recommends that you:
If you enter text while referencing a document, support the paper on the easel. When the paper is close to eye level, it will reduce the number of times your head and neck move up and down, and it will save you from having to drastically change the focus every time you browse the page.
Muscle tension causes most headaches. To relieve this tension, you can perform a “desk correction” stretch to relax the muscles of the head, neck, arms and upper back. You can set a timer on your phone to remind yourself to stop, rest and stretch before returning to work.
If one LED device is used for several hours at a time, this simple strategy can be used to reduce the risk of DES. Stop every 20 minutes, focus on an object about 20 feet away, and study it for about 20 seconds. The change in distance protects your eyes from close distance and strong focus.
Many devices allow you to switch from blue lights to warm colors at night. There is evidence that switching to a warmer tone or “Night Shift” mode on a tablet computer can help maintain the body’s ability to secrete melatonin, a hormone that makes the body fall asleep.
When you stare at the screen or focus on difficult tasks, you may blink less frequently than usual. If you do not blink, using eye drops, artificial tears, and an office humidifier can help you maintain the moisture content in your eyes.
Dry eyes can cause eye fatigue-they are also associated with migraines. A large study in 2019 found that migraine sufferers are about 1.4 times more likely to develop dry eye.
Search for “Blu-ray glasses” on the Internet, and you will see dozens of specifications that claim to prevent digital eye strain and other dangers. Although studies have shown that blue light glasses can effectively block blue light, there is not much evidence that these glasses can prevent digital eye fatigue or headaches.
Some people report headaches due to blocking blue light glasses, but there is no reliable research to support or explain these reports.
Headaches often occur when new glasses are first worn or when the prescription is changed. If you have a headache while wearing glasses, wait a few days to see if your eyes have adjusted and the headache has gone. If not, please talk to your optician or ophthalmologist about your symptoms.
Long hours of work and play on blue light-emitting devices such as mobile phones, laptops, and tablets may cause headaches, but the light itself may not cause the problem. It may be posture, muscle tension, light sensitivity or eye fatigue.
Blue light does make migraine pain, pulsation and tension worse. On the other hand, using green light can relieve migraines.
To prevent headaches when using blue light-emitting devices, please keep your eyes moist, take frequent breaks to stretch your body, use the 20/20/20 method to rest your eyes, and ensure that your work or entertainment area is set to promote a healthy posture.
Researchers do not yet know how blue light affects your eyes and your overall health, so if headaches affect your quality of life, it is a good idea to have regular eye exams and talk to your doctor.
By blocking blue light at night, it is possible to prevent the interruption of the natural sleep-wake cycle caused by artificial lighting and electronic equipment.
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