I believe that many people have the habit of playing mobile phones before going to bed. Many scientists have pointed out that playing mobile phones before going to bed will affect the quality of sleep. Most of the reasons are that the brain is in a state of excitement and cannot rest normally. Recently, scientists have once again discovered that blue light emitted by the mobile phone screen is also One of the culprits affecting people's sleep quality. Nowadays, many office workers face computers and mobile phones day and night, looking at the light source all the time. How much damage does blue light do to the human body? Let's take a look at it with the editor. What is the harm of blue light? Experts say that blue light tells our brains that it’s not time to sleep. "There are about 30,000 cells in our glasses that respond to blue light," said Michael Breus, a clinical psychologist and sleep therapist. "Blue light has a spectral range of about 460 nanometers. When these eye cells are irradiated, the latter will Send a signal to the suprachiasmatic nucleus in the brain to stop the production of melatonin. For sleep, melatonin is like the key to the engine." Sleep researchers and scientists have fully understood the effects of blue light many years ago. The circadian rhythm determines our internal biological clock. Those who are used to going to bed late have a longer rhythm than those who are used to getting up early. Sunlight usually keeps these rhythms in line with our environment, and blue light therapy is often used to change sleep patterns and treat sleep disorders. "In the past 50 years, the average sleep time and quality of humans have declined, which has also had a negative impact on our health." Harvard Medical School wrote in a report entitled "The use of light-emitting e-readers at night will affect sleep, Circadian rhythm and the next morning's alertness have a negative impact," the research report wrote. This report evaluated two groups of people. One group will read ordinary paper books for 4 hours at night for 5 consecutive days, while the other group will use the same time to read glowing e-readers. After observation, the testers using e-readers failed to produce enough melatonin. They took an extra 10 minutes to fall asleep on average, and the rapid eye movement (REM) during sleep was also less than the other group of testers many. Naturally, this group of testers said that they did not feel too tired at night, but they were even more tired after waking up the next morning-although their sleep time was the same as the other group of testers. Lack of sleep can also cause other more serious health problems. Researchers believe that circadian rhythm disorders will also increase the incidence of various diseases, including heart disease, obesity, type 2 diabetes and various cancers. Although most of these diseases only occur during long-term night shifts or severe sleep disturbances, any problems with the circadian rhythm will affect the human body. Lack of sleep can also cause emotional problems-anxiety and depression-and increase the risk of accidents. Does blue light damage the eyes? Some scientists believe that age-related macular degeneration is related to blue light, but the evidence is insufficient. However, excessive exposure to blue light may indeed increase the incidence of cataracts and even blindness. “The number of patients with age-related macular degeneration is increasing dramatically, even with today’s aging population. Therefore, risk factors are indeed changing,†said Professor John Marshall of the London Eye Institute. “Take cataracts as an example. You will find that its incidence is highly correlated with the UV intensity of the living environment, which is why residents close to the equator tend to develop cataracts 5-10 years earlier." We know the destructive power of ultraviolet rays, and the blue light among them is the most affecting us. Blue light with a peak wavelength of 440 nanometers can cause damage to our eyes, and a wavelength of 460 nanometers will inhibit the production of melatonin. "At present, the biggest source of blue light is the sun. This is the biggest blue light hazard you will encounter in your life," Professor Marshall said. "As for smartphones, if you have calculated their spectrum emission, you will know what they can cause. The damage is actually very small." The risk of damage has a lot to do with intensity and brightness. "The light bulb is a brighter light source," Marshall explained. "If you look directly at a light source, especially an LED, a multi-color image will appear on your retina and it will take a long time to fade. If you stare at the iPad Screen, it’s very difficult for this to happen." LED bulbs may be more harmful than mobile phones The light bulbs in our homes may have a greater impact than electronic equipment. The research report "Exposure to indoor light before going to bed can inhibit melatonin production and shorten the duration of melatonin" pointed out that 99% of people will have the problem of suppressed melatonin production if they are exposed to indoor light before going to bed. Its duration will also be shortened by approximately 90 minutes. "Incandescent lamps hardly emit blue light, so they are relatively friendly to the human body," Professor Marshall said. "But nowadays, the more common LED lamps produce a lot of harmful blue light, to the extent that I would never use it. ." There is evidence that light bulbs can also affect our circadian rhythms, and even damage our skin like the sun, but this is usually under close, long-term exposure. A lot of bright light is obviously a problem, especially for night shift workers. But for ordinary people, lowering the indoor lighting before going to bed is enough to solve the problem. But how do we deal with blue light from electronic devices? "Put on a big hat, appropriate sunglasses, and think about the lighting in your home," Professor Marshall said. "As for the iPhone and iPad, I won't worry about it anyway." The right balance of blue light "For most of the day, blue light does not cause any problems," Dr. Breus said. "You just don't have to be exposed for 90 minutes before going to bed." There is a lot of blue light in the sun, and they produce The negative effects of the main focus on the suppression of melatonin and the disturbance of the circadian rhythm. But we need blue light in the morning because it will increase our alertness. "When we wake up in the morning, our circadian rhythm is a little bit off. In many cases, our biological clock is slightly longer than 24 hours, so we need to reset it every morning," Dr. Breus said. One of my big advice to patients is to go out in the morning for 15 minutes in the sun." Of course, we also need to handle blue light exposure carefully. Distance is a very important factor, which is why many people think that mobile phones, tablets and computers are more threatening than light bulbs or TVs. But it is worth noting that it is not just blue light exposure that affects sleep. "I think people often overlook another factor (that affects sleep), and that is their dependence on electronic devices," Dr. Breus said. "If you are used to using electronic devices before going to bed, you are psychologically The behavior creates dependence." How to filter blue light with special glasses There are already some protective glasses on the market, but they usually use colored lenses, but some products that have come out recently have no longer so strong lens colors, such as the JinsScreen series of glasses. The scientific principles behind these types of glasses sound credible. Researchers have conducted a lot of research on anti-blue light lenses, and they do seem to have a positive effect on our sleep quality. to sum up Technology has greatly facilitated people's lives, but it has also brought some technological diseases to people. The problem of blue light is only one of these problems. Experts recommend to minimize the use of electronic equipment, especially the use of LED lighting equipment, within half an hour before going to bed.
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