Blue Light & Emotional Well-being: The Science Behind Disruption

Blue light is all around us. You are exposed to blue light from many different sources - TVs, smartphones, tablets, laptops, and even the sun.

And while blue light can be beneficial in small amounts, excessive exposure may be associated with a number of mental health concerns (and also impact your general health).*

What exactly is this 'blue light'?

For our ancient forebears, the sun was the sole source of light. Then came fire, candles, oil lamps, and finally, the electric bulb. Today, our eyes are exposed to more light than ever in history.

But first things first. Before going into detail explaining the potentially harmful effects blue light can have on your mental health, let's see what this blue light really is.

OK, here's the short description (because we don't want to go too much into technicalities since physics can be quite head-scratching for many). Blue light is a segment of the visible light spectrum, which encompasses:

• Red
• Orange
• Yellow
• Green
• Blue
• Indigo
• Violet

As a particularity, blue light stands out for its high energy and short wavelength, oscillating between 380 and 500 nanometers.

While the sun is undeniably a predominant emitter of blue light, numerous artificial sources (like LED televisions, fluorescent lighting, smartphones, computer displays, and tablet screens) also contribute to the ever-increasing exposure to blue light.

So, blue light is everywhere around us. But is all blue light harmful?

Quick answer: No. Not all blue light can be harmful. In fact, limited exposure to blue light may offer some health benefits.*

For example, during daylight hours, blue light may aid in regulating our circadian rhythms and offer tiny boosts in alertness and cognitive function.*¹

If blue light can benefit me, why should I be worried?

Here's why: While it's true that limited exposure may offer some cognitive health benefits, it's also true that extended exposure to blue light could potentially influence mental health, as some studies suggest.*²

The increased energy from blue light may lead to stress, restlessness, challenges in focusing, and mood shifts. Research also indicates that excessive screen time may elevate the chances of developing major mood challenges.*²

Here's what we know, according to science:

Prolonged exposure to blue light may affect mood.*

Light can have both direct and indirect relationships with our mood. One of our three photoreceptors (ipRGCs) reacts directly to light, sending signals to specific brain areas that influence our emotions.* (Consider, for instance, how a bright sunny day might lift your spirits.)

Yet, it's the indirect links to certain systems that, when out of balance, are believed to be responsible for a number of disturbances in mood, sleep, brain adaptability, neurotransmission, hormones, and gene activity.*

Additionally, overexposure to blue light may also affect the monoamine produced by ipRGCs. Why is monoamine important? Because it consists of the three neurotransmitters that regulate mood—serotonin, dopamine, and norepinephrine. An imbalance in these neurotransmitters' activity may lead to mood fluctuations and challenges with emotional well-being.*⁴

Exposure to nighttime lighting, particularly blue light, can impact the circadian rhythm by reducing melatonin production.*

Your body is really smart at regulating certain hormone levels when needed. For instance, melatonin levels typically surge during the night. That's because your brain system knows melatonin is important for a peaceful night's sleep and circadian sleep cycle.*^5,6

Disrupting melatonin production and the circadian sleep cycle can affect your cognitive health. In fact, according to research, some people with significant circadian rhythm disruptions (like international flight crew members) may exhibit noticeable changes in their brain structure.*³

Blue light exposure may exacerbate focus and restlessness issues in young adults, who often use devices late into the night.*

Difficulties in maintaining attention and agitation can be pretty common in our ever-busy society. And both youngsters and adults can be affected by this. Currently, statistics highlight that 1 out of every 10 young adults has an attention challenge, and around 2.9% of US adults grapple with this issue.*⁷

That's why so much ongoing research looks into a potential link between youngsters' nighttime overexposure to blue light generated by electronic devices and issues related to sustained attention and restlessness.*

According to studies, young adults with difficulties concentrating and staying focused frequently spend late hours on computers, TVs, or mobile devices, exacerbating their symptoms.*^7,8

Stress and anxiousness management.*

Many people experience daily stresses that can affect their overall well-being. And, in the US alone, between 10 to 25% of individuals grapple with anxiousness.*⁹

Here's something you may not be aware of: sleep problems may be closely linked to stress and anxiousness. Research suggests that 24 to 36% of individuals with sleep problems also exhibit signs of an anxiousness challenge.*⁹

And here's something even more interesting: some of these may be linked to... overexposure to blue light.*⁸

As mentioned above, our body's natural rhythm regulates cortisol levels, causing them to rise in the morning and taper off by evening. However, exposure to blue light disrupts this rhythm, leading to elevated cortisol levels at night.*

This surge can 'stress out your whole body' and, if not addressed, may develop into more concerning health conditions, creating a relentless cycle of lack of sleep and poor stress and anxiousness management.*

Challenges with emotional well-being? Blue light overexposure may be the culprit.*

Did you know that emotional challenges are the primary reason for work-related disabilities among those aged 15 to 45 years?*¹⁰

These emotional challenges can have many causes, but according to research, approximately 75% of those with such conditions also experience problems sleeping.*

What does this have to do with blue light? Consistent exposure to blue light during nighttime can keep individuals alert even in the dark hours. In turn, this can lead to heightened levels of hormones like adrenaline, dopamine, serotonin, and cortisol, all of which are linked to several conditions that may affect your brain health.*⁹

Recent research indicates that minor lifestyle adjustments, like minimizing blue light exposure, can notably enhance sleep quality and reduce mental disruptions.*⁸

Your eyes may be affected, too.*

Some studies suggest prolonged exposure to blue light might be associated with eye strain and headaches.¹¹ Over time, this may lead to an increase in stress and anxiousness. Studies have also found that exposure to blue light can damage the retina, resulting in vision problems.*¹¹

7 tips to protect yourself from potentially damaging blue light.

1) Limit screen time: Reducing screen time, especially before bedtime, can help regulate sleep patterns and reduce exposure to blue light.*

2) Blue light glasses: These glasses are designed to filter out blue light, reducing its impact on the eyes and potentially improving sleep quality.*

3) Adjust screen brightness: Lowering the brightness of your devices in the evening can reduce blue light emission.

4) Use blue light filters: Many modern devices come with built-in blue light filters or 'night modes.' You can use this mode to adjust the screen to warmer colors, reducing blue light emission.

5) Take regular breaks: The '20-20-20 rule' suggests that for every 20 minutes of screen time, one should look at something 20 feet away for 20 seconds to reduce eye strain.*

6) Supplement with lutein and zeaxanthin: These powerful antioxidants may help restore and rejuvenate brain cells.¹² They can act as a protective shield, filtering out harmful blue light from screens and the environment, which can accelerate brain aging.*

7) Consider incorporating nootropics like HCF® into your routine for their potential to support brain health and protect your eyes and brain from potential harm caused by overexposure to blue light.*