The Myths and Realities of Blue Light Exposure

Blue light has become such a buzzword online that it sometimes elicits a stronger reaction than horror films. It has become synonymous with poor sleep and unhealthy habits, especially as humans become more codependent and absorbed into their electronic devices — most notably smartphones. It’s time to debunk the myths surrounding blue light so you can understand the reality of your screen time. This way, you can take more ownership over your electronic commitments and understand the real factors influencing your sleep.

“All Blue Light Is Bad for You”

Reality: Blue light is not bad for your health at all times of the day. It is the timing and duration of exposure that matter most.

The circadian rhythm controls our sleep and wake cycle. It alerts our body when we are deprived of energy and sends our minds cues when we should be more productive. If you measure your activity during the day, you might be able to discover these moments naturally. 

Blue light comes from more places than your phone. It also comes from the Sun, and it helps sync our bodies with the circadian rhythm. It helps us know when the Sun sets, and it is about time for bed. In the evening, when you spend too much time on your phone, it can trick your brain into thinking the Sun is still up, making you feel alert or even restless. Therefore, some blue light works in your favor.

“Blue Light Only Comes From Electronic Screens”

Reality: It comes from natural and electronic sources.

As mentioned, the Sun also produces a source of blue light that helps keep people motivated, happy and efficient throughout the day. It is merely a facet of the broader color spectrum with high energy output, and it is highly concentrated in electronics. There are many other devices that emit blue light, including:

• Laptops
• Tablets
• Light bulbs
• TVs
• E-readers
• Handheld gaming consoles

This specific color in the light spectrum may also disrupt melatonin production, potentially delaying the feeling of sleepiness. However, this varies from person to person, as melatonin production depends on biomarkers, genetics and environment.

“Blue-Light-Blocking Glasses Are a Guaranteed Cure for Sleep Problems”

Reality: Not all blue-light-blocking glasses are created equal.

If you go to your eye doctor and ask about blue-light-blocking glasses, they will likely appear skeptical. Many online products claim to protect you from blue light, but they require closer analysis. Not only are some of them making false claims about their effectiveness, but many, even when approved by medical professionals, are unable to block 100% of blue light. Therefore, nobody should think that buying a cheap pair of glasses will make them immune to blue light’s impacts. Your eyes will still feel strained, even when using legitimate ones.

“Night Mode on Your Phone Completely Solves the Problem”

Reality: Much like blue-light glasses, there is no single comprehensive solution to reducing blue light from screens.

Night Mode features on electronics are a valuable tool for mitigating your exposure to blue light, especially in the evenings. Unfortunately, they do not completely eliminate the spectrum. Your screen’s brightness is still a factor in your brain activity and energy, especially if what you’re consuming on the screen is highly anxiety-inducing or stimulating.

“You Must Avoid All Screens for Hours Before Bed”

Reality: A gradual sunsetting routine is more practical.

In this day and age, it is difficult to have a completely screen-free evening, especially if your work is primarily at night. As long as you gradually reduce blue light exposure in the hours leading up to bedtime, you should have a fine night’s rest. Some research demonstrates that spectral tuning, or slowly adjusting display performance, is a practical way to gradually adapt your eyes and mind to blue light.

“Only Blue Light from Screens Disrupts Sleep”

Reality: All bright lights keep you awake.

It does not matter what part of the light spectrum you are exposed to before bed. Blue light and everything that comes with it can affect melatonin production, making you feel more awake and disrupting your sleep. This is why people engage in sleep design, curating their space to foster feelings of tiredness or calm. This includes installing light-blocking curtains, using comfy bedding, removing TVs from sleeping areas, and more. 

“A Quick Check of Your Phone Before Bed Won’t Hurt”

Reality: It may not be the worst thing in the world, but it has an impact.

Just because you only check your phone for five minutes before bed instead of scrolling for an hour doesn’t make you avoid the adverse side effects of blue light. You still saw it, and it will still make a difference, even if you feel it is unnoticeable. The eyes are incredibly sensitive organs, and even a flash of light can affect how quickly the body falls asleep.

“Blue Light Is Only a Problem for Adults”

Reality: Everyone is affected, just in different ways.

A growing child and a fully developed adult may experience the side effects of blue light exposure differently. While a child’s mind and eyes are still growing, they could feel the impacts of it more than an adult. Some publications even suggest that other biomarkers, like eye color, could change how much blue light affects your mind and eyes. This is still an active field of research, but it is definitely a concern for people of all ages and sizes.

“There’s Nothing You Can Do to Reduce the Effects of Blue Light”

Reality: Everyone can do something about their blue light exposure.

Here are a few tips and tricks to reduce blue light intake, though you will likely never escape it entirely:

• Use optometrist-approved glasses.
• Lower the brightness of all device screens.
• Wear sunglasses outside.
• Practice good sleep hygiene and sunsetting habits.
• Use curtains to let in natural light and block it at the right times of day.
• Use night modes on devices.
• Use app blocks and device time restrictions.

Finding Your Light Balance

While people have legitimate reasons to fear the effects of blue light, the situation is more complicated. There are ways to continue using your screens in the evening without feeling guilty or ruining your circadian rhythm. It is all about intentionality and balance, as you establish healthy routines and relationships with your technology. Thinking of the situation this way will set a better precedent for the future, establishing consistency and productivity with devices instead of overreliance and addiction that, ultimately, could ruin sleep.