You have probably heard that exposure to blue light affects your health, whether it is from fluorescent lighting, your smartphone or even from the sun. There is definitely some truth to that statement, and we'll separate fact from fiction and explore what the research really says about how blue light impacts your eyes and your brain.
Blue Light Can Cause Headaches and Migraines
There are countless clinical studies that support the harmful effects that blue light can have for people who are prone to headaches or migraine attacks. Researchers have suggested that there is a specific neural pathway from the eyes to the brain—separate from how vision is transmitted—that ultimately causes blue light wavelengths to worsen headache pain and other symptoms. Others have pinpointed the exact wavelength to be in and around 480nm; it is exposure to this blue light that leads to high discomfort, a greater perception of pain and throbbing and even enhanced spreading of headache pain across the brain.1-3 And that does not even take into account that this color of light can increase other symptoms of migraine too, including: aura symptoms, photophobia and light sensitivity, dizziness/nausea, and more.
Blue Light Can Lead to Computer Vision Syndrome, Eye Strain
Does your job require you to stare at a computer for the majority of the day? If so, then you are absorbing a significant amount of blue light that can ultimately spell trouble for your eyes. Smartphone devices can also be problematic, and lead to eye fatigue and soreness—both of which are hallmark symptoms of computer vision syndrome and eye strain.4 In addition, blue light from computer use has been shown to worsen symptoms of dry eye as well. And the problems associated with these eye disorders are compounded the more you are exposed to light sources that emit high amounts of blue wavelengths.5-6
Blue Light Can Negatively Affect Your Sleep
Artificial light has long been connected to disruption in sleeping patterns, so it should not be surprising that blue light is one of the prime culprits. More specifically, people who view a significant amount of these wavelengths in the evening hours are inhibiting the production of a hormone called melatonin, which regulates our desire for sleep. Looking at your mobile device for an extended period of time before bed has been shown to elicit greater drowsiness, lower energy and alertness the next day.7-8
Blue Light May Damage Your Eyes
This remains a controversial finding, but there is some evidence that the ultraviolet UVA light (which is abundant in high-energy blue light) can damage the retina of your eyes.9-10 The absorption of UVA light by the eye can lead to the destruction of specific membranes, and may also accelerate the development of cataracts and macular degeneration. However, it is important to note that these issues often occur as a result of longer duration of exposure.11
There Are Benefits to Blue Light Too
With all this negativity surrounding blue light, it may seem odd to learn that there can also be some benefits. For instance, it has been shown to improve alertness, productivity, and even memory.12 It makes sense too—blue light suppresses melatonin which would otherwise facilitate sleepiness, so looking at it during the day would conversely make you feel more awake and attentive. Interestingly, blue light therapy has been used as a non-drug treatment for various conditions, notably concussion.13 However, we have to mention that these are clinical studies whereby the amount of blue wavelengths can be precisely controlled. With the sheer prevalence of artificial light that we encounter (fluorescents, screens, etc.) as well as the blue light from the sun, it can be much more difficult to regulate our exposure in a more natural setting.
How Can You Reduce Blue Light Exposure?
The last thing you want to do is shut yourself in the dark because that can have physical and emotional consequences, so what are you options? Here are some ways that you can minimize the damaging effects of blue light:
- Try "blue blocker" or blue-light filtering glasses, but don’t settle for cheap knock offs. TheraSpecs are a great brand, particularly if you already have migraine or another light-sensitive condition.
- Use "night mode" or similar apps that are native settings on your phone and your computer. This can warm the lighting on your device and make it easier on the eyes.
- Turn your phone or computer off at least 2-3 hours before you go to bed.
- Change your light bulbs to warmer tones and colors. Opt for more natural light if possible and avoid/remove fluorescents, if appropriate.
- Give your eyes a break. Look away from your screen at least once every 20 minutes to let your eyes reset. And don’t forget to blink!
Read More:
How Light Can Trigger or Worsen Migraine Attacks
The Impact of LCD Screens on Post-Concussion Syndrome
Techniques for Avoiding Computer Eye Strain
References:
1Noseda R, Bernstein CA, Nir R-R, et al. Migraine photophobia originating in cone-driven retinal pathways. Brain. 2016;139(7):1971-1986. doi:10.1093/brain/aww119.
2Main A, Vlachonikolis I, Dowson A. The wavelength of light causing photophobia in migraine and tension-type headache between attacks. Headache. 2000 Mar;40(3):194-9.
3M. Tatsumoto, T. Eda, T. Ishikawa, M. Ayama, K. Hirata. Light of Intrinsically Photosensitive Retinal Ganglion Cell (ipRGC) Causing Migraine Headache Exacerbation. IHC symposium OR3. 2013 June.
4Kim DJ, Lim C-Y, Gu N, Park CY. Visual Fatigue Induced by Viewing a Tablet Computer with a High-resolution Display. Korean Journal of Ophthalmology : KJO. 2017;31(5):388-393. doi:10.3341/kjo.2016.0095.
5Ranasinghe P, Wathurapatha WS, Perera YS, et al. Computer vision syndrome among computer office workers in a developing country: an evaluation of prevalence and risk factors. BMC Research Notes. 2016;9:150. doi:10.1186/s13104-016-1962-1.
6Kaido M, Toda I, Oobayashi T, Kawashima M, Katada Y, Tsubota K. Reducing Short-Wavelength Blue Light in Dry Eye Patients with Unstable Tear Film Improves Performance on Tests of Visual Acuity. Stieger K, ed. PLoS ONE. 2016;11(4):e0152936. doi:10.1371/journal.pone.0152936.
7Kayaba M, Iwayama K, Ogata H, et al. The effect of nocturnal blue light exposure from light-emitting diodes on wakefulness and energy metabolism the following morning. Environmental Health and Preventive Medicine. 2014;19(5):354-361. doi:10.1007/s12199-014-0402-x.
8Chang A-M, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America. 2015;112(4):1232-1237. doi:10.1073/pnas.1418490112.
9Narimatsu T, Ozawa Y, Miyake S, Kubota S, Yuki K, Nagai N, Tsubota K. Biological effects of blocking blue and other visible light on the mouse retina. Clin Exp Ophthalmol. 2014 Aug;42(6):555-63. doi: 10.1111/ceo.12253. Epub 2013 Dec 4.
10Vicente-Tejedor J, Marchena M, Ramírez L, et al. Removal of the blue component of light significantly decreases retinal damage after high intensity exposure. Barnes S, ed. PLoS ONE. 2018;13(3):e0194218. doi:10.1371/journal.pone.0194218.
11Zrenner E. [Light-induced damage to the eye]. [Article in German] Fortschr Ophthalmol. 1990;87 Suppl:S41-51.
12Alkozei A, Smith R, Pisner DA, et al. Exposure to Blue Light Increases Subsequent Functional Activation of the Prefrontal Cortex During Performance of a Working Memory Task. Sleep. 2016;39(9):1671-1680. doi:10.5665/sleep.6090.
13Bajaj S, Vanuk JR, Smith R, Dailey NS, Killgore WDS. Blue-Light Therapy following Mild Traumatic Brain Injury: Effects on White Matter Water Diffusion in the Brain. Frontiers in Neurology. 2017;8:616. doi:10.3389/fneur.2017.00616.
FAQs
Exposure to blue light increases subsequent functional activation of the prefrontal cortex during performance of a working memory task.
What are the symptoms of blue light effect? ›
Digital eyestrain: Blue light from computer screens and digital devices can decrease contrast leading to digital eyestrain. Fatigue, dry eyes, bad lighting, or how you sit in front of the computer can cause eyestrain. Symptoms of eyestrain include sore or irritated eyes and difficulty focusing.
What are the beneficial and harmful effects of blue light? ›
Blue wavelengths—which are beneficial during daylight hours because they boost attention, reaction times, and mood—seem to be the most disruptive at night. And the proliferation of electronics with screens, as well as energy-efficient lighting, is increasing our exposure to blue wavelengths, especially after sundown.
Does blue light affect eyes research? ›
Some research has shown blue light may increase the risk of macular degeneration, a disease of the retina. Research shows blue light exposure may lead to age-related macular degeneration, or AMD. One study found blue light triggered the release of toxic molecules in photoreceptor cells.
Is blue light harmful to brain? ›
A surprising outcome of our study is that blue light not only damaged the retina, but also caused neurodegeneration in the brain.
What effect does blue have on the brain? ›
Here's what we know about the psychology of blue: Because blue is favored by so many people, it is often viewed as a non-threatening color that can seem conservative and traditional. Blue calls to mind feelings of calmness and relaxation. 3 It is often described as peaceful, tranquil, secure, and orderly.
What damage does blue light cause? ›
Constant exposure to blue light over time could damage retinal cells and cause vision problems such as age-related macular degeneration. It can also contribute to cataracts, eye cancer and growths on the clear covering over the white part of the eye.
Can blue light cause brain fog? ›
Blue light can cause eye strain, which results in less focus and brain fog. Excessive exposure to blue light can cause headaches.
What effects does blue light have on anxiety? ›
These high levels of blue light cause an increase in our stress hormones cortisol and adrenaline which leave us feeling highly stressed, irritable, and anxious. The best way to combat this issue during the day is to use specifically designed blue light computer glasses that filter blue light by 50%.
How does blue LED affect human life? ›
The ANSES report shows that people who are exposed to blue-rich light from lighting and screens had a significant suppression in melatonin production. This disruption of the circadian cycle negatively affects our physiology and behavior.
Does TV emit blue light? In short, yes. LED screens that are popular these days emit a great deal of blue light, which can be potentially harmful to the eyes. Therefore, watching too much TV, especially late at night, can suppress melatonin production that makes us ready for sleep.
What do eye doctors say about blue light? ›
Blue light exposure is beneficial to our health. However, excessive exposure to this type of high energy light can be harmful to our eyes.
Does blue light really affect sleep? ›
More so than any other color, blue light messes with your body's ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy. Bottom line: You're less drowsy than usual at night, and it takes you longer to fall asleep.
Does blocking blue light help your eyes? ›
However, no significant improvement in vision performance or sleep quality has been found from using blue-blocking lenses.
Why is blue light bad for mental health? ›
Scientists think nighttime exposure to blue light throws off your circadian rhythm, or sleep/wake cycle. This could lead to symptoms of depression. That's because your circadian rhythm plays a role in several brain and behavioral processes, like neurotransmission and hormone secretion.
Does blue light age you faster? ›
Research shows blue light from electronic devices can lead to changes in your skin cells, including cell shrinkage and death. These speed up the aging process. Even exposures as short as 60 minutes can trigger these changes.
How does blue light affect your hormones? ›
Exposure of light suppresses production of melatonin. Blue light wakes you up and stimulates you, during the day. It also starts the production of cortisol (stress hormone) and ghrelin (nicknamed the “hunger” hormone). Unbalanced hormone levels can contribute to fatigue.
What color stimulates the brain the most? ›
Orange lifts the mood, acting as a welcoming color for learners that helps improve neural function. Some theorists have argued that an environment rich in orange increases oxygen supply to the brain, stimulating mental activity.
Does blue light affect dopamine? ›
Exposure to blue light wavelengths (peaking at a 460 nm) stimulates the body's production of serotonin and dopamine. Serotonin is a neurotransmitter that affects mood, appetite, sleep, temperature regulation, and some social behavior.
What colors trigger the brain? ›
Warm colors like red, yellow and orange evoke higher arousal emotions, such as love, passion, happiness, and anger. Cool colors, like blue, green and purple are linked to calmness, sadness and indifference. Colors can trigger these arousal states and emotions.
Blue light from screens and lack of sleep are all recognised as key causes of dark circles and fine lines. It is clear that one of the side-effects of modern life are under eye bags.
Are blue light glasses worth it? ›
A recent study suggested that blue light-blocking glasses do not improve symptoms of digital eye strain. The American Academy of Ophthalmology does not recommend blue light-blocking glasses because of the lack of scientific evidence that blue light is damaging to the eyes.
What does too much blue light do to your brain? ›
Light from electronic screens comes in all colors, but the blues are the worst. Blue light fools the brain into thinking it's daytime. When that happens, the body stops releasing a sleep hormone called melatonin. Melatonin is nature's way of helping us wind down and prepare for bed.
Does blue light cause fatigue? ›
Often, extended exposure to blue light and the glare from our electronic devices, coupled with the intensity of sustained concentration, can bring about some unpleasant symptoms. This is known as eye fatigue or eye strain.
How does blue light affect ADHD? ›
Patients with ADHD often report staying up late on the computer, watching TV, or using other electronic devices, all strong emitters of blue light which may be contributing to the delayed sleep onset times seen in some of these patients.
What color light is anti anxiety? ›
According to a 2017 study in the scientific journal PLOS ONE (9), blue lighting “accelerates the relaxation process after stress in comparison with conventional white lighting.” This study found that stressed people immersed in blue light relaxed three times as quickly as in white light.
What color light is best for anxiety? ›
"Blue lighting accelerates the relaxation process after stress in comparison with conventional white lighting," the researchers confidently declared. "The relaxation time decreased by approximately three-fold."
Does blue light affect everyone? ›
Children's eyes are more sensitive to blue light, because, says O'Hagan, “as we age our blue light vision decreases. By the time you get to about 20 your blue light vision is rubbish.” Overall, however, most people are not affected by any of these issues.
How much blue light is harmful? ›
When you stare at a screen for hours at a time, whether it is a computer, TV, phone or tablet, you are exposed to blue light from the device. Alarmist headlines claim blue light from too much screen time is blinding us. But there is no scientific evidence that blue light from digital devices causes damage to your eye.
What are the 7 causes of blindness? ›
Causes
- age-related macular degeneration.
- cataract.
- diabetic retinopathy.
- glaucoma.
- uncorrected refractive errors.
The leading causes of blindness and low vision in the United States are primarily age-related eye diseases such as age-related macular degeneration, cataract, diabetic retinopathy, and glaucoma.
What improves eyesight? ›
Natural Ways to Help Improve Vision and Eye Health
- Don't smoke.
- Eat a healthy, balanced diet with dark, leafy greens and fish high in omega-3 fatty acids.
- Exercise regularly.
- Use protective eyewear during activities that may be dangerous to your eyes, such as yard work, sports or home repairs.
Sources of High-Energy Blue Light
The largest source of blue light is sunlight, but is also emitted by laptops and computer monitors, smartphones, tablets, TV, fluorescent and CFL bulbs.
Do cell phones emit blue light? ›
The screen on your mobile device or computer normally emits a blue light that's fine for daytime use but can disrupt your sleep at night. That's because blue light stimulates your brain and fools it into thinking it's daytime, potentially keeping you awake if you use your device before bedtime.
Which TV has least bluelight? ›
OLED pixels emit their own light. Eyesafe® Certified OLED TV emits lower amounts of blue light compared to traditional LCD TVs, while maintaining perfect black, high contrast characteristics and excellent picture quality.
What happens when you wear blue light glasses? ›
Blue light glasses filter blue light, making colors appear more yellowish. Although, how much color is altered can depend on the quality of the filter, as many blue light glasses have a minimal impact on color vision. Blue light glasses may have some benefits for non-digital viewing.
Does blue light cause headaches? ›
Blue Light and Migraines
While bright light is generally a cause for irritation, blue light is typically the most painful hue for migraine sufferers. It's also the color that is most commonly emitted by screens on our computers and smartphones. The blue light from these electronic devices may trigger migraine attacks.
Why are blue lights blurry? ›
Our eyes can easily focus on fine details in red or green light. But our retinas can't handle blue light very well. Blue light scatters more widely within the eye and tends to be focused in front of the retina, making it appear slightly out of focus.
What color makes you sleepy? ›
Red light. Red light is by far the best calming light color for sleep. Choosing a red light as a nightlight ensures that you don't disrupt your circadian rhythm. So switching to a red light a few hours before going to bed will surely help you fall asleep easier.
Does blue light effect melatonin? ›
Blue light suppresses the body's release of melatonin. View Source , a hormone that makes us feel drowsy. While this may be helpful during the day, it becomes unhelpful at night when we're trying to sleep.
Keep your cell phone at least 3 feet away from your bed to limit radio frequency exposure. Turn your cell phone off before you go to bed (if you don't rely on your phone's alarm clock) Turn your phone on Airplane Mode.
What is the disadvantage of blue light blocking glasses? ›
The disadvantages of having blue light protecting computer glasses: The glasses with blue light filters change the color of everything you see in the yellow tint. This often causes difficulties to read the screens. The light blue glasses increase the number of complaints of scotopic vision loss.
Does blue light blocking help astigmatism? ›
In fact, excessive screen time can even cause digital eye strain, particularly for those with uncorrected astigmatism. Fortunately, blue light blocking lenses can alleviate this discomfort, and make working on your laptop or texting on your phone much more enjoyable.
What part of the brain is stimulated by blue light entering the eyes? ›
Blue light drove more brain activity in memory-related regions, suggesting that melanopsin and the ipRGCs were responsible.
What part of the brain is sensitive to light? ›
The thalamus is located deep within the brain and manages pain perception along with consciousness, sleep and alertness. Its neurons fire in response to the light exposure as well as the trigeminal pain sensations that are also activated; this creates the feeling of discomfort brought on by bright lighting.
Who is most affected by blue light? ›
Adults younger than 30 may be most vulnerable, with 73 percent saying they are experiencing digital eye strain symptoms as compared to 65 percent for all Americans. Women also seem particularly at risk, with 70 percent experiencing problems as compared to only 60 percent of men.
What part of the brain is affected by light? ›
In this study, the researchers showed that the prefrontal regions of the human brain have light-sensitive signals, and that these signals are similar to intrinsically photosensitive retinal ganglion cells — which together, Sanes said, may explain the effects of light intensity on complex emotional and cognitive ...
What happens in our brains when light enter our eyes? ›
When light hits the retina (a light-sensitive layer of tissue at the back of the eye), special cells called photoreceptors turn the light into electrical signals. These electrical signals travel from the retina through the optic nerve to the brain. Then the brain turns the signals into the images you see.
What hormone is stimulated by blue light? ›
Circadian Rhythm
Blue light wakes you up and stimulates you, during the day. It also starts the production of cortisol (stress hormone) and ghrelin (nicknamed the “hunger” hormone). Unbalanced hormone levels can contribute to fatigue. The majority of the exposure of artificial blue light occurs at night.
What impact does blue light have on sleep? ›
Blue light has the strongest impact. Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep and stay asleep. Exposure to white light during the day can have positive effects, including boosting alertness and mood.
Exposure to light in the morning, and blue/green light in particular, prompts the release of the hormone cortisol which stimulates and wakes us, and inhibits the release of melatonin.
What is the human eye most sensitive to light in? ›
The human eye is most sensitive to yellowish-green colour in the daylight. The sensitivity of the human eye to light of a certain intensity varies strongly over the wavelength range between 380 and 800 nm.
Can blue light cause headaches? ›
Working and playing for long periods on blue light-emitting devices like phones, laptops, and tablets can lead to headaches—but it may not be the light itself that causes problems. It may be posture, muscle tension, light sensitivity, or eye strain.
Why is blue light more harmful? ›
Because of blue light's short wavelength, the focus is not located in the center of the retina but rather in the front of the retina, so that the long exposure time to blue light causes a worsening of visual fatigue and nearsightedness.
Does blue light cause stress? ›
This creates abnormally high exposure to harmful blue light wavelengths which are much higher than we would receive naturally outdoors from the sun. These high levels of blue light cause an increase in our stress hormones cortisol and adrenaline which leave us feeling highly stressed, irritable, and anxious.
How does blue light affect dopamine? ›
Exposure to blue light wavelengths (peaking at a 460 nm) stimulates the body's production of serotonin and dopamine. Serotonin is a neurotransmitter that affects mood, appetite, sleep, temperature regulation, and some social behavior.
How does light affect mental health? ›
Some studies have shown that brighter light can intensify emotions, while low light doesn't remove emotions, but keeps them steady. This can lead to people having the ability to make more rational decisions in low light and find it easier to agree with others in negotiation.
Which part of brain affects vision? ›
The occipital lobe is the back part of the brain that is involved with vision. Temporal lobe.
