Panel Series
Authored By Benjamin Caleb Williams
As a provider of red light therapy health tools, we frequently share information about the benefits of red light and how it may improve your health in many different ways. It is natural to wonder, “What about other types of light?”
On the opposite end of the visible light spectrum is blue light. While red light has many potential health benefits, blue light actually has several potentially negative aspects, especially when excessive exposure occurs.
What is Blue Light?
Blue light is light with a short wavelength and high energy and can be found in the visible light spectrum. It is naturally present in sunlight but is also emitted by electronic devices such as smartphones, tablets, and computer screens. Exposure to blue light has become increasingly common due to the increased use of screen-based technology in our daily lives.
Some people may think of blue light and ultraviolet (UV) light as being the same. Although blue light and UV light are both part of the light spectrum, they have different properties and effects on the body. Blue light is a type of visible light that has a shorter wavelength and higher energy than other types of visible light. It is present in sunlight and is also emitted by electronic devices. In contrast, UV light is a type of non-visible light that has even shorter wavelengths and higher energy than blue light. UV light is also found in sunlight but is not emitted by most screens.
UV light is known to be harmful to the skin and eyes and can cause skin damage, premature aging, and an increased risk of skin cancer. In fact, prolonged exposure to UV radiation is the leading cause of skin cancer. Blue light is not considered to be as hazardous as UV light; however, it is known to have negative effects on sleep, eye health, and skin health.
Dangers of Blue Light
Studies have shown that blue light exposure can have several negative effects on the body and mind. Blue light can disrupt our circadian rhythm, the internal clock that regulates sleep and wake cycles. It inhibits the production of melatonin, a hormone that helps us fall asleep, leading to difficulty falling asleep and insomnia.
Blue Light Can Damage the Eyes
Blue light can also cause damage to the eyes and vision, with prolonged exposure leading to an increased risk of macular degeneration and other vision problems.
In an article entitled "Blue Light Is Causing The Human Eye to Attack Itself" scientists did not mince words when discussing the dangers of blue light to the eyes.
"It's no secret that blue light harms our vision by damaging the eye's retina," states chemist and senior reseearcher Dr. Ajith Karunarathne
“We are being exposed to blue light continuously, and the eye’s cornea and lens cannot block or reflect it,” says Dr. Ajith Karunarathne in an article entitled "UT chemists discover how blue light speeds blindness"
Other studies show that blue light, even from household electronic devices, can affect vision quality, especially in children.
In addition to its effects on sleep and vision, blue light can also impact our skin health. Studies have shown that exposure to blue light can lead to premature aging and hyperpigmentation. It can also exacerbate skin conditions and make blemishes of the skin more severe.
How Blue Light Negatively Affects Sleep
The body's sleep cycle is regulated by the hormone melatonin, which is produced by the pineal gland in the brain. Melatonin production is stimulated by darkness and inhibited by light, especially blue light. Exposure to blue light, particularly in the evening when melatonin levels should be increasing, can disrupt your circadian rhythm, leading to difficulty falling asleep and reduced sleep quality once you do get to sleep.
Studies have found that individuals who use electronic devices before bedtime have longer sleep onset times, shorter REM sleep, and less overall sleep. This can lead to a variety of negative health consequences, including fatigue, impaired cognitive function, and an increased risk of chronic diseases such as obesity, diabetes, and cardiovascular disease.
Sleep hygiene is a term that is used to describe practices that best promote high-quality sleep. Reducing blue light exposure before bedtime is an important part of sleep hygiene. One effective way to reduce exposure to blue light is to limit screen time before bed. This includes avoiding the use of electronic devices for at least an hour before bedtime and turning off all electronic devices in the bedroom.
Another strategy is to use blue light-blocking glasses. These glasses filter out the blue light wavelengths that can suppress melatonin production and disrupt sleep. Some studies have shown that the use of blue light-blocking glasses before bedtime can and duration. Additionally, newer devices have nighttime settings that reduce the amount of blue light that a screen emits. When this setting is on, it makes screen exposure in the evenings less disruptive.
In addition to reducing blue light exposure before bedtime, red light therapy may also help sleep disorders. Red light therapy has been found to improve sleep quality and regulate the circadian rhythm. It does so by stimulating the production of melatonin and promoting relaxation. In fact, a study found that individuals who received red light therapy experienced improved sleep quality and a reduction in daytime sleepiness.
How Blue Light Negatively Affects Eye Health
Blue light can have negative effects on eye health and vision. Blue light has a higher energy and shorter wavelength than other types of visible light, which means it transfers more energy to the back of the eye as it is absorbed, increasing the risk of damage. Prolonged exposure to blue light has been linked to an increased risk of eye strain, dryness, and in extreme cases, even damaging the retina.
Research has found that exposure to blue light can cause a decrease in visual performance, leading to symptoms such as eye strain, headaches, and fatigue. This is particularly true for individuals who spend a lot of time in front of computer screens or other electronic devices.
In addition to eye strain, blue light exposure can cause dryness and irritation of the eyes. A study found that exposure to blue light can worsen dry eyes, making the discomfort and damage caused by dry eyes worse. This effect is especially notable in individuals who use electronic devices for long periods of time.
Blue Light and Skin Health
Blue light can have negative effects on skin health and can cause premature aging. Blue light has a shorter wavelength and higher energy than other types of visible light, which means it can cause damage to the skin cells. Blue light is also able to penetrate the skin more deeply than UV light. While it is not as harmful as UV light, it can affect a greater amount of skin cells. Studies have shown that exposure to blue light can cause an increase in the levels of reactive oxygen species in the skin, increasing the risk of cellular damage and premature aging.
One recent study using fruit flies found that high amounts of blue light exposure impaired energy metabolism and affected neurotransmitter levels. The study ultimately showed that the fruit flies that were experimented on showed increased signs of aging in general, not just on their skin.
One of the most significant effects of blue light on skin health is the increased risk of fine lines, wrinkles, and hyperpigmentation. A study found that exposure to blue light can cause an increase in the production of melanin, a pigment that can cause hyperpigmentation and uneven skin tone. This can lead to the appearance of age spots, freckles, and other types of skin discoloration.
In addition to hyperpigmentation, blue light exposure can also cause a breakdown of collagen and elastin, which are essential components of healthy skin. Research indicates that blue light creates this effect by stimulating a class of enzymes called matrix metalloproteinases. Collagen and elastin help to maintain the skin's elasticity and firmness, and a decrease in these proteins can lead to the development of fine lines and wrinkles.
Tips for Reducing Blue Light Exposure
While blue light does carry some potential dangers, it isn’t all bad. Limiting your exposure to blue light, especially in the evening, is key. Here are some tips for reducing blue light exposure:
- Use blue light-blocking glasses - Blue light blocking-glasses (sometimes just called blue light glasses) have lenses that filter out the blue light wavelengths that can disrupt sleep and cause eye strain. They can be worn while using electronic devices or in the hours leading up to bedtime to help reduce the impact of blue light on the body.
- Limit screen time - Reducing overall screen time can help reduce blue light exposure and promote healthier sleep patterns. This includes avoiding the use of electronic devices for at least an hour before bedtime and turning off all electronic devices in the bedroom.
- Adjust screen settings - Many electronic devices have settings that allow you to adjust the amount of blue light emitted. For example, some smartphones and tablets have a "night mode" that reduces the amount of blue light emitted in the evening. This can help you avoid blue light when it is most impactful on your circadian rhythm.
- Consider natural light - Spending time exposed to natural light during the day and evening can help regulate the body's circadian rhythm and reduce the impact of blue light exposure. Spending time outside during the day can be particularly beneficial for improving sleep quality and overall health. Even if you can’t regularly be around natural light, mimicking natural lighting may be beneficial.
- Use red light therapy - Phototherapy with red light therapy has been found to be an effective treatment for a variety of health conditions, including sleep disorders, skin conditions, and mood disorders. Red light therapy can counteract some of the negative effects of blue light and promote healthy cellular function.
- Use red or amber light in the evenings for ambient light - Products like the Mito Red Light No Blue Light Sleep Lamp are specifically designed to be 100% free of sleep disrupting blue light.
Red Light versus Blue Light
Unlike blue light, red light has many potential health benefits without carrying any significant known downsides. Red light can be used any time of day and can help to promote sleep, improve skin quality, and even reduce signs of skin aging. Red light has a longer wavelength and less energy than blue light, reducing the risks associated with it.
Red light therapy is rapidly gaining popularity as a form of improving skin health, sleep quality, and other biological functions. Many people find that red light therapy helps them to feel and look better. If you believe that blue light exposure is negatively affecting your health, we encourage you to try red light therapy to reverse these negative effects.
Mito Red Light
At Mito Red Light, we provide high-quality red light therapy panels that are optimal for helping you feel your best. We welcome you to review our selection of red light therapy at home products or to contact one of our expert representatives at +1 866-861-6486
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DISCLAIMER: Mito Red Light devices are not clinically proven to diagnose, treat, cure, or prevent any medical conditions. Mito Red Light devices are Class II general wellness devices aimed at affecting the body through topical heating and supporting cellular function. The scientific studies referenced in this article are for informational purposes only. To see a list of precautionary warnings and contraindications, click here.
