Once the sun descends and twilight gives way to darkness, humans have been innately designed to rest. However, the advent of technology and its pervasiveness have disrupted our natural sleep cycle, with blue light emanating from our electronic devices emerging as a major concern. In this article, we delve into the ways of countering the impact of blue light exposure on man, outlining measures that can be taken to mitigate its effects.
Our natural circadian rhythm, a 24-hour internal clock that cycles between sleepiness and alertness, is regulated by light. Unfortunately, the human eye is poor at blocking blue light, the shortest, highest-energy wavelength in the visible light spectrum. It penetrates all the way to the retina, disturbing the production of melatonin, a hormone that regulates our sleep-wake cycle. Hence, excessive exposure to blue light can lead to digital eye strain, disturbed sleep, and even affect our mood.
Now, let’s explore how we can curb our exposure to blue light and safeguard our health.
1. Use Blue Light Filter Applications
In response to the growing concern about the adverse effects of blue light, several software companies have developed applications that can adjust the color temperature of your screen according to the time of day. These applications filter out the harsh blue light emitted by the screen and replace it with a warm, amber light. F.lux and Twilight are a couple of notable examples. They are user-friendly and compatible with various devices, thereby making them an excellent first line of defense against blue light.
2. Invest in Blue Light Blocking Glasses
Another option is to invest in a pair of blue light blocking glasses. These specially designed glasses have filters in their lenses that block or absorb blue light, and in some cases, UV light, from getting through. That means if you wear these glasses when looking at a screen, especially after dark, they can help reduce exposure to blue light wavelengths that can keep you awake.
3. Adjust Screen Settings
Many modern devices and screens come with built-in settings to adjust the amount of blue light they emit. For instance, smartphones have a ‘night mode’ that, when enabled, significantly reduces the amount of blue light that the screen emits.how to get rid of blue light on man? Make sure to delve into your device’s settings to see if there’s a similar function available.
4. Practice the 20-20-20 Rule
To give your eyes a break from the strain, follow the 20-20-20 rule. It simply suggests that every 20 minutes, shift your eyes to look at an object at least 20 feet away, for at least 20 seconds. This simple practice can go a long way in reducing the effects of digital eye strain caused by blue light exposure.
5. Increase Your Natural Light Exposure
Try to increase your exposure to natural light during the day. This not only helps regulate your body’s natural circadian rhythm but also improves mood and alertness. Open the curtains, take a walk outside, or place your workspace near a window to ensure you’re getting enough sunlight.
6. Limit Screen Time Before Bed
Using digital devices at night is one of the major sources of blue light exposure. Limit your use of screens two to three hours before bedtime to allow your body to produce enough melatonin for a good night’s sleep.
The modern, technology-laden lifestyle has inadvertently exposed us to excessive blue light. This has far-reaching implications on our sleep patterns, productivity, and overall health. By employing the aforementioned strategies to curb blue light exposure, we can harmonize our relationship with technology and promote better health and well-being.