There is something you should not do before bed because it may affect your sleep and health, so what is it?
What are its other effects on various other aspects of health?
We will learn about this thing, and why we should avoid it before bed, and then we will turn to its multiple effects on our bodies.
The answer to our question that we asked at the beginning is: Blue light from electronic devices such as smartphones, mobile devices and tablets, we must avoid exposure to blue light before bedtime, because it may be associated with sleep disturbances, according to a report in the Health Digest website. By Lana Barhoum.
This sleep disturbance may occur because electronic devices send wavelengths that make the mind illusion that the time is day and not night.
Some experts believe that exposure to blue light in the evening disrupts the sleep cycle and inhibits the secretion of melatonin, a natural hormone that affects the circadian rhythm.
Researchers from Harvard University conducted an experiment in which they compared two groups, the first was exposed to blue light for 6 and a half hours, and the second to green light during a similar period, and they discovered that blue light inhibits melatonin secretion and affects sleep and waking by twice.
What are the other health effects of blue light?
In her report, Barhum says that the sun is the main source of blue light, and that humans have invented other sources that emit this type of light, such as televisions, smartphones and fluorescent lamps.
Although the amount of blue light emitted by these electronic devices represents only a small percentage of what the sun emits, the biggest problem - according to the author - is that we spend a long time in front of modern devices, which is what specialists warn about and its effects on the safety of the eyes in the long term.
According to scientific and research data that the author reported in her report on studies and sites, exposure to blue light may be associated with the following problems:
1- Myopia
According to the International Journal of Ophthalmology, some evidence indicates that short wavelengths of blue light can cause eyestrain and nearsightedness.
Therefore, it is important - according to the author - to watch children well, to put filters to protect against blue light on the screens of computers and tablets, and to make sure to turn off all devices before going to sleep.
2- Increased risk of some types of cancer
A study published in the Journal of Environmental Health Perspectives in 2018 showed that people who are exposed to high levels of blue light outside at night are one and a half times more likely to develop breast cancer than people with less exposure to the light, and are twice as at risk of developing prostate cancer.
A study published in 2020 in the journal Epidemiology demonstrated a close relationship between nighttime exposure to artificial lighting and colorectal cancer.
Researchers examined data from 2,000 adults in Barcelona and Madrid, and confirmed that people most exposed to blue light had an up to 60% higher risk of developing colon and rectal cancer than the rest.
3- Weight gain
Some researchers believe that exposure to blue light indirectly leads to weight gain.
A 2019 study by researchers from the Society for the Study of Motivational Behavior in mice showed that exposure to blue light at night can raise blood sugar levels and increase sugar consumption.
The researchers examined appetite control and food selection, and found that the mice drank more sugar-sweetened water when exposed to blue light compared to nights when they were not exposed to the light.
It is believed that exposure to blue light affects the parts of the brain that control appetite, and it sends signals to the body that stimulate the consumption of more sugar.
4- Depression
Since blue light affects sleep and waking, it may lead to symptoms of depression that are more dangerous for individuals who are exposed to it during the night hours, such as night workers and others who frequently use screens in the evening hours.
In one 2011 study of hamsters, rodents exhibited behaviors indicative of depression and anxiety when exposed to dim lighting at night for 8 weeks compared to animals that were exposed to natural light.
5- Worsening eye strain in children and adults
Some children spend long hours using modern devices, which leaves them vulnerable to negative effects on sleep, thinking, attention, vision and mental health.
According to the American Sleep Foundation, the blue light from screens can delay the release of melatonin, raise levels of alertness and disrupt the circadian rhythm.
This problem particularly affects teens, as exposure to screens affects the circadian rhythm and causes them to stay up late at night.
Blue light also affects the health of the retina of the eye in children, due to the long focus on screens.
A study published in the Journal of Pediatric Ophthalmology found that excessive sitting in front of screens can lead to eye strain, including heartburn and headache.
6- Headache and migraine
Research published in the journal "Brain" confirmed that blue light increases the risk of headaches and migraines in people who suffer from these conditions.
Researchers believe that this is related to specific nerve pathways from the eyes to the brain, and although the symptoms of headache and migraine are exacerbated by light of all kinds, blue light may result in higher levels of pain, light sensitivity, dizziness and nausea.