Health

How Blue Light From Screens Impacts Your Health

November 23, 2023

Image commercially licensed from Unsplash

Staring at your phone right before bedtime? Binging the latest show on a streaming service into the wee hours? When using screens like TVs, tablets and smartphones, we seldom think about how the blue light emitted from these devices affects our health. But continued exposure, especially at night, can disrupt your body in numerous ways with detrimental short and long-term consequences.

Beyond temporary irritation of eyestrain and headaches, the blue light emanating from your devices could permanently damage your vision over time. More importantly, it suppresses the release of melatonin, throwing off your natural circadian rhythms resulting in poor sleep quality.

Poor sleep takes a heavy toll – increasing inflammation, depressing your immune system, spurring weight gain and diabetic risks, and cognitive issues like lack of concentration. But by being aware of blue light risks and making adjustments like using anti blue light glasses, taking breaks while editing your latest film, and avoiding late night screen time, you can sidestep many of these issues.

What is Blue Light?

Blue light is a high-energy visible light with wavelengths ranging between 400-500 nanometers on the light spectrum. Blue light is actually all around us from natural daylight but we also expose ourselves to copious amounts through artificial lighting and screens like those used for TV/film production. The sun emits blue light which can help set our circadian rhythm but too much exposure from devices, especially in the evening, can disrupt critical sleep-wake cycles.

Some key sources producing blue light that film industry professionals working long or irregular hours have to be mindful of include LED and fluorescent lights on sets/in offices, as well as personal devices.

The LCD and LED screens found on smartphones, tablets, laptops, computer monitors and TVs all emit blue light. In fact, because LEDs are energy efficient and allow high pixel density, blue light emitting diodes are found extensively in HD TV and digital cinema projection. While they produce gorgeous true color images, the blue light exposure side effects must be managed carefully in these visually-oriented roles.

Blue Light and Circadian Rhythms

We have natural circadian rhythms that govern our sleep/wake cycles and prime our bodies for certain activities at different times of day. Our circadian timing system cues based partly on light input signals about what time it is.

When receptors in our eyes pick up blue light wavelengths, they suppress the release of melatonin – the hormone that induces drowsiness as daylight fades. Disrupting the natural ebb and flow of melatonin can negatively shift the second half of our circadian timeline.

Delayed sleep phase syndrome, where people habitually go to bed very late and struggle to wake in the mornings, provides an example. Those working evening shifts under artificial lights or going to bed late after watching a Netflix series can experience something similar.

The blue light exposure inhibits our bodies from releasing melatonin at the appropriate time in the evening, delaying sleepiness. Long term hormonal disruption from inconsistent sleep times and irregular light cues takes a heavy toll on health and mental sharpness.

Vision Health Effects

Aside from circadian disruption, excessive blue light can negatively impact vision health in various ways. Staring at a screen where only a third of the light spectrum activates the eye’s protective cones taxes the photoreceptor and retinal cells. It leads to eyestrain symptoms like sore eyes, blurred vision, headaches and needing to blink more. Those working in video editing, 3D animation and color correction have high risk.

Additionally, continued overexposure to blue light may damage retinal cells long-term and contribute to accelerated macular degeneration. The high energy waves release oxidants and get absorbed by eye tissue vulnerable to photochemical damage.

While more research is still needed, limiting blue light levels could help preserve healthy ocular function and prevent vision deterioration later in life. Thus production crew working long days under bright lights and finishing VFX shots should be vigilant.

Physical Effects of Disrupted Sleep Cycles

When our circadian rhythms and natural melatonin production are disrupted by excessive blue light exposure, it becomes difficult to attain restorative deep sleep. Lack of quality sleep and associated hormone imbalances negatively impact both mental and physical health in many interrelated ways.

Mental fog and cloudy thinking result because REM and deep wave sleep help consolidate memories and sharpen cognitive function. Yet restless, inadequate sleep leaves that process incomplete – hence the poor concentration, lack of mental clarity and forgetfulness.

Additionally, lack of sleep harms immune resilience making the body more prone to illnesses like common colds and flu. Growth and repair processes normally occur during deep sleep, allowing cells to regenerate. However, sleep deprivation inhibits these restorative functions reflected in higher systemic inflammation.

Those battling extended shoots, excessive night shoots or VFX deadlines are vulnerable. Lastly, inadequate sleep also elevates risks of weight gain, insulin resistance, diabetes and cardiovascular issues by deregulating metabolism regulating hormones like leptin and ghrelin. Overall, untreated sleep/circadian disorders accelerate cellular aging.

Recommendations for Film Industry Workers

Because many entertainment industry professionals work long, irregular hours editing footage, digitally mastering cinema, shooting night scenes or binge-watching content to stay abreast of the field – they require tailored blue light mitigation strategies:

Firstly, take regular 5-10 minute breaks when working on screens to give your eyes a rest. Use specialized anti blue light glasses or settings on devices with amber tinted, blue light filtering lenses to allow retina cells to recharge without as much photochemical damage.

Ensure at least 7 hours sleep daily in a pitch black room to stimulate melatonin release. Those working late nights should reinforce healthy circadian cues by getting outside light exposure first thing mornings. This triggers cortisol production to help you feel alert by day. Consider melatonin supplements before bed to assist if your circadian rhythm is off from overnight shoots.

Overall Health Guidelines

Some beneficial lifestyle habits can limit blue light risks:

Avoid using backlit devices at least 1-2 hours before bedtime as the light exposure delays sleepiness. Dim device brightness levels in the evenings and enable night-time color tints on phones/tablets to automatically filter more blue light when the sun sets.

Also practice good sleep hygiene – like avoiding caffeine after noon, establishing a pre-bedtime routine and keeping the bedroom cooler and darker. Finally, eating foods rich in antioxidants like colourful berries and dark leafy greens as well as taking Vitamin C, lutein and zeaxanthin supplements can combat oxidative damage and support ocular health.

Wrapping Up: How Blue Light From Screens Impacts Your Health

Excessive blue light exposure, especially from evening screen use, plays havoc with our natural circadian cycles governing quality sleep, metabolism and immune resilience. Poor sleep harms both physical condition as well as emotional outlook and mental sharpness over time.

Yet through mindful device use, lighting adjustments, strategic antioxidants and melatonin supplements, those working in entertainment industry roles requiring long hours on set or in color correction bays can mitigate adverse effects. Start by rating your sleep quality and implementing suggested simple lifestyle changes. Stay vigilant in protecting your vision health and cognitive abilities throughout your creative career.