Modern artificial light sources have effects that health-conscious people would rather protect themselves from.

Is blue light dangerous? There is a lot of talk about blue light and it is often demonized. But what is it anyway? First of all, blue light is not a bad thing, on the contrary! Blue light is a natural component of sunlight and is particularly intensified in daylight; it has a short wavelength and high energy. It is also known as HEV light (High Energy Visible Light) and does not appear blue to our eyes, but white.

In daylight, it plays an important role in controlling melatonin production and influences the transition between day and night. Originally, blue light even has positive properties as it is very rich in energy! We need it in the morning to wake up and if we don’t get enough of it in winter, we get the winter blues. In other words, blue light is important for us at the right time of day, so you can find blue light in natural light sources such as the sun, but also in artificial light sources such as LED lamps, computer screens, smartphones and other electronic devices.

But now comes the catch!

The potential danger of unnatural blue light lies in its influence on human chronobiology. Perhaps you’ve heard of this before? Chronobiology is the study of biological rhythms and the timing of physiological processes in the body. Natural daylight plays a key role in regulating the circadian rhythm, also known as the body’s “internal clock”. In other words, light clocks us and ensures, for example, that hormones are released at the right time. This task is normally performed by the sun, of course – we wake up when the sun goes down, we get tired when it sets, and in winter we get tired earlier.

With the rise of electronic devices – both in our professional and personal lives – we are increasingly exposed to unnatural blue light. This comes from computer and laptop screens, LED lamps, smartphones and other devices that stay with us throughout the day, even into the night when we would not normally be exposed to natural blue light. Indoor lighting should not be forgotten either, because the lamps we use are either pure LED lamps or LED-heavy. This naturally upsets the natural rhythm somewhat.

Melatonin as a solution?

One of these hormones that clocks our body and is closely linked to blue light levels is melatonin, which is often referred to as the “sleep hormone”. It in turn plays a crucial role in our body as a rhythm generator and chronotherapeutic agent. Melatonin is naturally produced in the evening when it gets dark.

However, this production can be impaired by the disturbance of darkness. However, taking melatonin is not a panacea either, as it has the disadvantage that it breaks down more quickly than the body’s own melatonin.

Incidentally, an alternative source of melatonin could be Baikal skullcap, a plant rich in melatonin that is popular for both viral infections and fever.

By the way: stress makes it worse!

When you are under a lot of stress or anxiety, your body produces more of a hormone called cortisol. Cortisol wakes you up and works against the hormone melatonin, which helps you fall asleep. Normally, cortisol is released in the early hours of the morning to help you wake up. If you have a lot of cortisol in your blood, you may wake up more easily during the night and stay awake longer.

At such times, thoughts tend to spin in endless loops and it can be difficult to fall asleep. Try not to fall into these thought loops! This often doesn’t solve any problems and only leads to longer periods of lying awake. A better idea is to make a quick to-do list – a piece of paper and pen next to your bed can help. Program yourself by telling yourself: “When I wake up, I spontaneously know how to deal with things.” This may not always help, but it can improve your rest at night.

Not only the circadian rhythm is affected.

Artificial myopia due to screen work
Staring at a screen for long periods at a fixed distance leads to a type of “artificial myopia”. The eye muscle, which should normally be able to focus at different distances, loses this ability due to the monotonous work and can no longer focus well. It is important to take regular breaks, look into the distance and perceive different distances.

Blue light and eye cleansing
Blue light from LED screens can impair the natural cleansing of the eyes. It heats the aqueous humor, increases eye pressure and disrupts normal circulation, which can lead to dry, inflamed and swollen eyes. The use of blue light filter glasses, which filter 100 percent of blue light, can help, as can regular breaks for the eyes.

Blue light and sleep disorders
Blue light, which corresponds to the activating light of the midday sun, inhibits the production of the sleep hormone melatonin. Blue light filter glasses are recommended, especially for people who work at computer screens in the evening. This helps to prevent sleep disorders.

Blue light and eye cells
Blue light from screens can damage light-sensitive cells in the eye and trigger premature cell death. Natural substances such as lutein and zeaxanthin, obtained from the yellow pigments of the marigold flower, can act as an effective blue light filter and minimize the risk of eye problems. It is recommended to regularly take an “eye cure” with lutein-zeaxanthin.

Children are particularly sensitive …

Children still have a clear lens, which means that high-energy radiation can easily reach the retina. However, as the concentration of yellow protective pigment (lutein = protective filter and antioxidant) is highest in the area of sharpest vision in children, they would be relatively well protected from retinal damage in their natural habitat, e.g. outdoors. However, the more often children spend time indoors or play or learn with digital devices, the more important it is for them to have powerful blue light protection to protect the retina and lens of the eye from excessive strain right from the start – as an investment in the future, so to speak, in terms of preventing age-related eye damage.

New study on cataracts

New study results on the development of cararacts:

A study from 2021 (University of Madrid) shows a link between blue light, which suppresses melatonin production in the lens of the eye, and the development of cataracts. Exposure to a yellow filter reduces melatonin secretion in the lens of the eye, protecting the cells from oxidative damage, which is a major event in the development of cataracts.

The use of blue light filters is therefore an effective way of preventing premature clouding of the lens of the eye.

What can I do?

Electrosmog in the home office is a source of potential health risks, especially due to prolonged screen use. Constant exposure to electromagnetic waves can not only consume precious life time, but can also make us addicted to the energetic kick of this radiation. The parasympathetic nervous system, which is responsible for relaxation, sleep and regeneration, can be disrupted by the constant stimulation, which can lead to prolonged stress. This stress, combined with the additional exposure to microwave radiation from cell phones, can further strain the body and damage the parasympathetic nervous system.

It is important not only to be more conscious about screen time, but also to take specific measures to protect your health – we have put together some tips for you:

Blue light filter goggles: The use of blue light filter glasses is particularly important. They not only protect against the harmful effects of blue light, but also reduce eye fatigue. This is crucial as blue light can affect the natural sleep cycle. The glasses allow for better regulation of melatonin levels, which contributes to improved sleep. Invest in a quality pair of glasses that block much of the harmful blue light and make it easier for your eyes and body to get the rest they need.

You can find suitable glasses here: Blue light filter goggles.

Conscious use of technology: Create clear boundaries between work and leisure time. Avoid working late into the night and plan regular screen-free times to give your eyes and mind a break.

Eye exercises: Incorporate regular eye exercises into your daily routine to reduce the strain of screen work. Blinking exercises and focusing at different distances can promote the flexibility of your eye muscles.

Relaxation and rest: integrate conscious relaxation phases into your working day. Short breaks, breathing exercises or short walks can work wonders!

Remember that your health is your top priority and take specific measures to minimize the negative effects of electrosmog. Your eyes will thank you for it!