Screen Stress: The Ties Between Blue Light and Tension

One concept many of us are familiar with is the potential dangers of blue light overexposure, particularly its connection to stress and tension. It's a common concern.*

One distinction here: we're not talking about the natural blue light (that comes from the sun). It's the wavelength of computer devices, tablets, TVs, smartphones, and other devices that may be linked to sleep disturbances and feelings of anxiousness.*

Many might already know that artificial blue light can be particularly stimulating for young adults, causing them to sometimes become overly excited or tense after screen time. It's an almost everyday sight: a young adult becomes upset or has a meltdown when the screen is taken away.*

Artificial blue light can affect everyone.*

However, what might not be as widely known is that adults can also suffer from the effects of excessive exposure to artificial blue light. And this overexposure can sometimes lead to increased tension, stress, and nervousness.*

Have you ever noticed how someone's eyes move when they are playing a video game or scrolling through social media? Their eyes rapidly dart back and forth.

This type of eye movement is linked to the body's stress response, also known as the 'fight or flight' response. Over time, this repeated eye activity may lead to a persistent state of hyperactivity.*

Constant connectivity and screen time may lead to tension and anxiousness.*

Our bodies operate on a biological clock known as the circadian rhythm (circa = approximately, dian = day), which helps regulate sleep patterns through several different mechanisms, but mainly by a hormone—melatonin.¹

Melatonin naturally increases at night and decreases during the day. However, exposure to light—particularly artificial blue light—can disrupt melatonin production, causing it to be produced irregularly during the day (or even not at all). What could happen next? An irregular circadian rhythm.*²

According to research, poor sleep may lead to a number of health concerns, including mood disturbances and increased stress, keeping the body in a constant state of alert. This may not only lead to mental and physical fatigue but may also contribute to certain cognitive health challenges.*³

Here's an example: studies have shown a strong link between continuous exposure to artificial blue light, sleep disturbances, and tension. In fact, a 2015 systematic review published in the Journal of Anxiety Disorders found that about 24 to 36% of people who may have trouble falling and staying asleep at night may also suffer from anxiousness challenges.*⁴

The cycle of tension and sleep disruption can become self-perpetuating. Poor sleep can lead to increased production of adrenaline—the hormone that prepares our bodies for action.*

This increase can cause higher heart and respiratory rates and an overall heightened state of readiness that can escalate tension even further.*⁵

So, what can you do about this?

In our digital age, it's nearly impossible to avoid electronic devices. So, we must proactively protect our eyes from artificial blue light exposure.

→ Foods rich in carotenoids like Lutein, Zeaxanthin, and Omega-3 DHA are excellent choices.

→ Consider incorporating fatty fish, swiss chard, kale, collard greens, carrots, corn, spinach, sweet potatoes, arugula, brussels sprouts, broccoli rabe, pumpkin, squash, asparagus, peas, and egg yolks into your meals. These foods are some of the best defenses against blue light damage.

However, if you find it challenging to get enough Lutein, Zeaxanthin, or DHA from your diet—or if you simply wish to boost your intake—a nootropic can also be a great option. Look for these nutrients individually or as part of a comprehensive nootropic formulation.*