3 Steps to Combat Artificial Light Exposure

By Amber Lowry

Most of our lives are consumed by artificial light. Think about it: if you’re not on your phone responding to texts, you’re on your laptop responding to emails. If you’re not on your tablet binge-watching your latest Netflix obsession, you’re watching the game on TV. Have you ever noticed the blue light radiating out of most screens? Modern science tells us that this unnatural light comes with side effects such as eye issues and poor sleep, opening the door for an array of other health conditions. For example, blue light exposure can decrease the production of melatonin. Known as the sleep hormone, melatonin’s role in our health goes well beyond being a natural sleep aid. Research shows that melatonin is also a powerful agent against cancer and oxidative stress. If that’s not enough to convince you, overexposure to artificial light has also been linked to an increase in body fat. Now that I have your attention, here are three ways to naturally combat the harmful effects of blue light exposure.

1. Use light dimming apps

One of the many perks of technology includes creating new technology to counteract undesirable effects of older technology. For instance, companies have created blue light blocking apps in response to awareness surrounding its side effects. These apps are great for cutting down artificial light exposure for those who tend to work on their screens well into the night. There’s even a screen dimming function built into the latest iPhone iOS update. For android users, apps like f.lux can either be left on permanently or set to your time zone so it automatically knows when to dim down the blue light with an amber, hormone-friendly hue.

2. Blue light blocking glasses

Don’t have the luxury of avoiding screens? Purchasing a pair of blue light blocking glasses might be the hack to help you get away with some more time on your devices. Similar to the blue light blocking apps, these glasses protect your eyes from the harmful spectrum of blue light. While they are great for your eyes, keep in mind that our skin also has photoreceptors that can absorb artificial light. These glasses can go for anywhere from $10 to well into the hundreds. While the cheaper models match the more expensive ones in efficiency, they tend to be less fashionable. So if you don’t want to look like a late 90s/early 00s rap star, consider investing in a more modern, higher end design.

3. Have a technology cut off time

Here’s a free relationship tip: get tech out of the bedroom! One study found that couples with a TV in their bedroom reportedly had half as much sex as couples without a TV. Though controversial in nature, this research supports the idea that taking time to unplug at night with your partner can provide benefits that go far beyond sleep. Including a tech cut-off time into your evening routine can be a great excuse to bond with loved ones and reconnect with what’s truly important in life. Also, replacing typical screen time with a good fiction read can supplement healthy sleep patterns even further.

References

Di Bella, G., Mascia, F., Gualano, L., & Di Bella, L. (2013). Melatonin Anticancer Effects: Review. International Journal of Molecular Sciences, 14(2), 2410–2430. http://doi.org/10.3390/ijms14022410

Emling, S. (2016). 4 Bedtime Habits That May Be Sabotaging Your Sex Life. The Huffington Post. Retrieved 15 December 2016, from http://www.huffingtonpost.com/shelley-emling/better-sex_b_3222875.html

Godley, B., Shamsi, F., Liang, F., Jarrett, S., Davies, S., & Boulton, M. (2005). Blue Light Induces Mitochondrial DNA Damage and Free Radical Production in Epithelial Cells. Journal Of Biological Chemistry, 280(22), 21061-21066. http://dx.doi.org/10.1074/jbc.m502194200

Kooijman, S., van den Berg, R., Ramkisoensing, A., Boon, M., Kuipers, E., & Loef, M. et al. (2015). Prolonged daily light exposure increases body fat mass through attenuation of brown adipose tissue activity. Proceedings Of The

3 Steps to Combat Artificial Light Exposure