Blue light, which is emitted by digital screens, LED lighting, and the sun, can have both beneficial and detrimental effects on our health. While exposure to blue light during the day can boost alertness and improve mood, excessive exposure, especially in the evening, can disrupt sleep patterns, strain the eyes, and contribute to other health issues.
Since we live in the modern world with so many life conveniences and technologies, avoiding blue light is nearly impossible. Blue light has significantly increased the amount of radio waves that are surrounding our bodies daily and the results of this continued exposure are influencing our overall health and well-being.
It's not only our eyes that are at risk but our immune system, nervous system, and energy levels which in turn can influence how we assimilate nutrients, navigate stress, and the quality of our sleep. Understanding these effects is an important aspect to resolving health issues that we are encountering and preventing improvements in our health.
Here are some natural and holistic ways to mitigate the negative effects of blue light:
Limit Screen Time in the Evening
Why It Helps: Reducing screen time before bed minimizes blue light exposure, helping your body produce melatonin, the hormone responsible for regulating sleep. Melatonin production is naturally inhibited by blue light, so cutting down on evening screen use can improve sleep quality.
How to Implement: Set a “screen curfew” at least one hour before bedtime. Use this time for relaxing activities like reading a physical book, practicing meditation, or engaging in a calming hobby.
Use Blue Light Filters
Why It Helps: Blue light filters on your devices can reduce the amount of blue light emitted, making it easier on your eyes and less disruptive to your sleep cycle.
How to Implement: Many smartphones, tablets, and computers have built-in settings that reduce blue light exposure (often called “Night Shift” or “Blue Light Filter”). You can also install apps like f.lux or use physical screen protectors that filter blue light.
Wear Blue Light Blocking Glasses
Why It Helps: Blue light blocking glasses are designed to filter out a significant portion of blue light, protecting your eyes and reducing the impact on your circadian rhythm.
How to Implement: Wear these glasses when using digital devices, especially in the evening. Look for glasses with lenses that block a high percentage of blue light in the 400-500 nm range, where the most disruptive wavelengths are found.
Increase Natural Light Exposure During the Day
Why It Helps: Exposure to natural light during the day helps regulate your body’s internal clock, making it easier to fall asleep at night. It also reduces the relative impact of blue light exposure from screens.
How to Implement: Spend time outdoors in natural daylight, particularly in the morning. If you work indoors, try to position your workspace near a window or use a light therapy box.
Practice Good Sleep Hygiene
Why It Helps: Good sleep hygiene, including creating a relaxing bedtime routine and maintaining a consistent sleep schedule, helps mitigate the effects of blue light on your sleep.
How to Implement: Establish a calming pre-sleep routine that includes dimming the lights, avoiding stimulants like caffeine in the evening, and going to bed at the same time each night. Keep your bedroom dark, cool, and free from electronic devices. The right supplements can also improve your sleep quality. Getting a regular Vitamin Check can help you align the right supplements to your current needs.
Use Red or Amber Lighting in the Evening
Why It Helps: Red or amber lights emit less blue light and are less likely to interfere with melatonin production, making them ideal for evening use.
How to Implement: Replace bright white or LED bulbs with red or amber-colored bulbs in your bedroom and living areas. Use these lights in the evening to create a more relaxing environment.
Take Regular Breaks from Screens (20-20-20 Rule)
Why It Helps: The 20-20-20 rule—taking a 20-second break every 20 minutes to look at something 20 feet away—reduces eye strain from prolonged screen use and minimizes blue light exposure.
How to Implement: Set a timer or use an app to remind you to take breaks. During breaks, stand up, stretch, and look out a window or at a distant object to relax your eyes.
Consume Nutrients that Support Eye Health
Why It Helps: Certain nutrients, like lutein and zeaxanthin, found in foods like leafy greens and eggs, can help protect your eyes from the harmful effects of blue light by absorbing and filtering blue wavelengths.
How to Implement: Include more foods rich in lutein and zeaxanthin in your diet, such as spinach, kale, and eggs. Supplements are also available, but it's best to consult with a healthcare provider before starting any new supplement regimen.
Mindful Use of Technology
Why It Helps: Being mindful of your technology use and intentionally reducing unnecessary screen time can limit blue light exposure and reduce associated risks.
How to Implement: Identify unnecessary screen time, such as mindless scrolling or binge-watching, and replace it with more meaningful activities like reading, exercising, or spending time outdoors.
Optimize Your Device Settings
Why It Helps: Adjusting the brightness and contrast of your screens to a lower, more comfortable level can reduce the intensity of blue light exposure.
How to Implement: Lower the brightness of your screens, especially in dim environments. Consider using “dark mode” on your devices, which reduces the overall light emitted and is easier on the eyes.
EMF Remediation
Why It Helps: Regularly releasing EMF toxins from the body helps in detoxification that can mitigate the risks for illness, trauma, and blocked energy that can effect our health.
How to Implement: Schedule an EMF remediation session with a trained professional. Mud-Packing a popular and painless way to remove EMF impacts to your energy field. Also consider, PEMF support through Phymat for support in between energy services.
Mitigating the effects of blue light naturally and holistically involves a combination of reducing exposure, supporting eye health, and practicing good habits that align with your body’s natural rhythms. By making simple adjustments to your daily routine, you can protect your eyes, improve your sleep, and support your overall well-being in a world increasingly dominated by screens and artificial lighting.
To work with me, please schedule your personal consultation at www.dragonspitapothecary.com/care
Comments