The Hidden Dangers of Blue Light and How to Protect Yourself
Blue light is everywhere in modern life—from smartphone screens to the lightbulbs in our homes and headlights in our cars. While it helps in keeping our devices functional and our spaces lit, unfortunately, its omnipresence comes with significant risks to our health.
Overexposure to this artificial light source, particularly at night, can harm your sleep, disrupt your energy levels, and negatively impact your cellular and metabolic health. That’s right! Blue light can make you fat!
These risks might seem small at first glance, but they can have a significant impact on your health over time. The good news? There are straightforward and practical steps you can take to shield yourself from the effects of blue light.
How Blue Light Affects Your Health
Blue light gets a lot of negative attention, but it’s important to understand that it’s not harmful on its own (in its natural form). Blue light is actually emitted from the sun, but there’s a big difference between that and artificial blue light.
In nature, blue light is always balanced with UV and infrared light, which work together to support our well-being. This natural combination plays a key role in helping regulate our alertness and energy levels during the day.
The issue arises with artificial blue light from screens and devices. Unlike natural sunlight, this blue light exists in isolation, without the benefits of UV and infrared light. Prolonged exposure to this unbalanced, artificial light—especially in the evening—can disrupt your body’s natural rhythms and have a negative impact on your health:
1. Mitochondrial Health
Mitochondria are the energy generators within your cells, and they rely on natural light cycles to function optimally. Artificial blue light can throw these processes out of balance, gradually reducing their effectiveness. This disruption is essentially causing "leaky cells," where the mitochondria struggle to maintain their integrity. When this happens, energy production at the cellular level diminishes, leaving your body with less vitality to support daily functions.
If you really want to learn more about this fascinating topic, look into Dr. Alexis Cowan’s work. She’s a Princeton-educated PhD specializing in metabolic health and the intricate connections between lifestyle factors, such as light exposure, and human physiology. Her research focuses on understanding how environmental influences, like circadian rhythms and diet, impact metabolic processes, gut health, and overall well-being. If this sounds interesting to you, watch Dr. Alex Cowan’s podcast interview with Danny Jones.
2. Metabolic Health
Closely linked to mitochondrial health, your metabolism also depends on light cues to function properly. Prolonged exposure to artificial blue light—especially at night—can cause imbalances in metabolic processes. This may contribute to challenges such as low energy levels, weight gain, and, in severe cases, an increased risk of chronic metabolic disorders.
And this is how blue light can make you fat! Studies reveal that blue light exposure, particularly during meals or at night, can disrupt how your body handles blood sugar. Blue light has been shown to impair glucose tolerance, meaning blood sugar levels stay elevated longer than they should after eating. This can encourage fat storage and weight gain.
Even more concerning, blue light has been linked to increased insulin resistance, where the body struggles to process sugar efficiently. Over time, this can lead to higher body fat and even a greater risk of diabetes. Evening exposure seems to have the worst effects, with studies pointing to higher peak glucose levels at night compared to daytime exposure.
3. Disrupted Sleep Cycle
One of the most significant concerns surrounding blue light is its impact on the body’s sleep-wake cycle. Blue light suppresses melatonin production, a hormone that helps signal your body to prepare for sleep. This suppression delays sleep onset, reduces sleep quality, and disrupts the delicate rhythm of your internal clock. Over time, poor sleep can cascade into other health issues, including cognitive impairment, mood disorders, and chronic fatigue.
4. Digital Eye Strain
Excessive screen time, a hallmark of modern lifestyles, is a major contributor to digital eye strain. Blue light exposure compounds this issue, leading to symptoms such as eye fatigue, dryness, redness, irritation, and blurred vision. Known as computer vision syndrome, this condition affects millions of people who work on screens for extended periods without adequate breaks or protective measures.
5. Potential Retinal Damage
While research is still ongoing, some studies suggest that high levels of blue light exposure over long periods could damage retinal cells. This damage may increase the risk of developing age-related macular degeneration (AMD), a condition that affects central vision. Although more evidence is needed, minimizing unnecessary exposure to blue light could help lower this potential risk.
Each of these effects highlights the importance of addressing blue light exposure and adopting strategies to mitigate its impact. By implementing thoughtful adjustments, it's possible to protect both short- and long-term health while continuing to enjoy modern digital conveniences.
6. Disrupts Cortisol Balance
Blue light doesn’t just affect your eyes and sleep—it also has a direct impact on cortisol, the hormone known for its role in managing stress and energy levels. Under normal circumstances, cortisol peaks in the morning with exposure to natural blue light from the sun, giving you the energy to start your day. It then gradually declines as the day progresses to prepare your body for rest.
But the pervasive presence of artificial blue light disrupts this delicate rhythm. Bright screens and LED lighting in the evening can confuse your body, causing cortisol levels to remain elevated when they should be tapering off. This not only suppresses melatonin—the hormone required for sleep—but can also lead to longer-term issues like stress, fatigue, and metabolic imbalances.
By understanding how artificial light interferes with cortisol, it becomes clear why managing blue light exposure, especially at night after the sun sets, is crucial for maintaining hormonal balance and supporting overall well-being.
Ways to Mitigate Blue Light Exposure
The good news is that managing your exposure to blue light doesn’t require massive lifestyle overhauls. Small changes can lead to big improvements. Taking steps to limit blue light exposure in the evening or while eating might help keep your metabolism functioning at its best. Simple changes, like using warmer lighting, wearing blue-blocking glasses, or utilizing devices’ nighttime settings, can make a meaningful difference!
Here are a few practical steps to preserve your health and ensure your body is synced with its natural rhythms.
1. Seek Natural Sunlight Daily
Getting outside and exposing yourself to natural sunlight (without wearing sunglasses) during the day is essential for maintaining a healthy circadian rhythm. Early-morning sun especially helps to regulate sleep, boost energy levels, and support cellular function. Even just 10 to 15 minutes of outdoor light in the morning can reset your internal clock and counteract some of the effects of excessive blue light exposure from artificial sources.
If you’re still afraid of the sun or confused about its benefits, check out this other blog about the many benefits of the sun.
2. Use Red Lighting at Night
After sunset, replace blue-heavy light sources with warmer-toned red or amber ones. Blue-heavy light sources? You might not know this, but those LED lightbulbs in your house emit blue light, which can interfere with melatonin production and make it harder for your body to prepare for sleep.
We like and recommend these Hooga Sleep Light Bulbs, which emit a soothing amber light specifically designed to block blue wavelengths. These bulbs are excellent for creating a calming evening environment that promotes deep, restorative sleep.
You don’t necessarily need special lightbulbs if you avoid using overhead lighting or lamps at night. However, for most of us, especially in the winter when it gets dark early, having warm lighting can make a big difference.
Using warm-toned lights in the evening not only supports your sleep but also gives your home a nostalgic, cozy feel—like stepping onto the set of a classic TV show. It might feel weird to you at first for it to look like you’ve put the Nick-at-Nite filter on your home, but we’ve really grown fond of channeling the charm of a vintage sitcom. When our space is bathed in gentle light it feels like we’re living on the set of I Dream of Jeannie, and it’s actually a very calming way to wind down at night.
3. Wear Blue-Blocking Glasses
A highly effective way to reduce blue light exposure is by using different blue-blocking glasses designed for both daytime and nighttime use. Not all blue-blocking glasses are created equal—wearing the right lenses at the right time can make a noticeable difference in your daily focus and nighttime recovery.
For daytime use, yellow lenses are an excellent choice. Brands like EMR-Tek and Ra Optics offer yellow-tinted glasses designed specifically to filter out harmful blue wavelengths without distorting your perception of natural light. These lenses are perfect for reducing eye strain and alleviating headaches during prolonged screen use. By minimizing screen fatigue, they can even help reduce the appearance of dark circles under the eyes (making them not just an addition to your workday routine, but also a part of your beauty ritual).
At night, switch to red-tinted lenses to block 100% of blue and green light. Red lenses are particularly beneficial for enhancing melatonin production and stabilizing your natural sleep-wake cycle, which can be disrupted by exposure to artificial light sources. These lenses create an optimal environment for winding down and preparing your body for deep, restorative sleep. However, it’s important to note that the deep tint of red lenses makes them unsuitable for activities like driving.
It’s worth mentioning that clear blue-blocking glasses are not as effective as yellow or red-tinted lenses. While they may block some blue light, they don’t filter out enough of the spectrum to offer substantial protection, especially at night when it’s crucial to avoid blue wavelengths entirely. This means clear lenses won’t provide the same benefits for reducing eye strain during the day or promoting optimal melatonin production in the evening. If your goal is to truly shield your body from the disruptive effects of blue light, opting for tinted lenses is a much smarter choice.
4. Limit Screen Time Before Bed
Avoid the trap of scrolling through your phone or watching TV right before bed. These activities flood your eyes with stimulating light, making it harder for your brain to wind down.
Sleeping with the TV on might seem harmless or even comforting, but here’s what’s really happening—it’s like bathing your body in a relentless stream of blue light all night long. That light doesn’t just keep your brain from fully switching into sleep mode; it also disrupts the very systems that help regulate your metabolism. Over time, this can mess with your ability to process glucose properly, increasing your risk of insulin resistance.
Blue light from your TV tells your body it’s still daytime, throwing off your natural circadian rhythm and preventing essential nighttime processes, like hormone regulation, from happening as they should. So it’s not just messing with your sleep—it’s interfering with your overall health.
If you want to set yourself up for a better night’s sleep—and protect your metabolic health—consider turning off the TV completely before bed. And instead, try calming alternatives like journaling, reading with a soft red light, or practicing meditation.
5. Adjust Your Cell Phone Screen Settings
Most smartphones and tablets come equipped with features like “night mode” or blue light filters that make it easier to manage blue light exposure. These settings change the screen’s color temperature, reducing the harshness of blue light emitted by your device. This helps protect your sleep, promotes natural melatonin production, and supports your circadian rhythm.
Here’s how to adjust your screen for optimal light exposure, whether you're using an Android or iPhone.
Amber Screen During the Day
This is a great option for reducing daytime blue light exposure without compromising visibility.
For Android:
To keep your screen in an amber hue during the day, try searching for “how to enable Night Light on Android” or “adjust screen color temperature on Android.”
Most Android devices have this feature built into the settings. Go to Settings > Display > Night Light to enable it and adjust the intensity to achieve a warm amber tone.
For iPhone:
If you're using an iPhone, search for "how to enable Night Shift on iPhone." To activate an amber tint, head to Settings > Display & Brightness > Night Shift.
You can customize the schedule to keep your screen warm-toned during the day, and adjust the slider for your preferred level of amber.
Red Screen at Night
This setting is perfect for nighttime use, as it eliminates almost all disruptive wavelengths, letting your body transition smoothly into rest mode.
For Android:
To create a deeper red screen at night, search for online guides like “how to make Android screen red at night” or “enable red filter on Android.”
On many Android devices, you can use Settings > Display > Night Light and adjust the color temperature toward red.
For even deeper hues, third-party apps like Twilight or f.lux. These apps allow you to fine-tune the screen’s color and brightness to minimize blue and green light for optimal nighttime relaxation.
For iPhone:
On an iPhone, search for “how to enable Color Filters on iPhone for red screen.”
Go to Settings > Accessibility > Display & Text Size > Color Filters. Turn on Color Filters, choose Color Tint, and adjust the hue and intensity sliders to create a red tone.
By combining these tools with good habits (like avoiding screens altogether before bed), you can better support your body’s natural rhythms while still making the most of your devices.
6. Explore Blue-Light-Free Devices
If you work on computers all day or use laptops late at night, reducing blue light exposure is even more critical. Turning down screen brightness and wearing blue-blocking glasses are excellent starting points, but there’s also the option of using blue-light-free technology like the Daylight Computer.
This innovative device features a paper-like display that emits no blue light, even in dim environments. It’s designed to support deep focus and reduce eye strain, with a display that’s smooth, fast, and free from flicker. By eliminating blue light, the Daylight Computer helps protect your circadian rhythm and overall health, making it a great choice for anyone who spends long hours in front of a screen.
While not everyone may need a specialized device, having an option like this can make a significant difference for those prioritizing their wellbeing while maintaining productivity.
Blue Light Blocking is More Than a Trend
Blocking blue light isn’t some passing trend or overhyped gimmick. You don’t have to do everything at once. You just need to decide to take your health in your own hands.
Protecting yourself from blue light isn’t complicated, but the sooner you act, the better you’ll feel. So what one thing will you do today to shield yourself from these harmful artificial lights?
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