Updated: Apr 26, 2022
1. Nature provides the antidote from blue light damage from the sun. The sun also has a high quantity of red light, a healing, restorative light. The sun also has invisible wavelengths like the restorative infrared. LED lights and screen lights have next to no red and no invisible light. Using your electronics in the sun mitigates many of the damaging effects. There is a hack to turn your phone red and eliminate blue.
2. Firelight was used by our ancestors at night. Fire contains no blue light.
3. The latitude in which your ancestors lived, plays an important part in how you manage light. Those who’s ancestors had to thrive in summer with 20+ hours of light and can handle blue light better, having less impact upon sleep.
4. Blue light levels are highest at sunset. It sends a message to your brain that it is the end of blue light. It signals the drop in cortisol and beginning of melatonin secretion. Your body expects a massive drop in blue light.
5. Your skin can sense blue light. Melanopsin is the blue light sensor concentrated in your retina, but is also present in your skin.
6. Your skin has its own independent circadian rhythm. A recent study showed that when your skin is no longer exposed to blue light, it goes into a sort of repair mode. Artificial light exposure stops the repair process and brings it into daytime mode. This increased inflammation and decreased cell repair and clearance. It brought accelerated ageing.
7. During the day, you should not block blue, but filter blue light. Blue light increases cortisol slightly, makes you feel alert and awake.
8. Breast milk expressed during the day is high in cortisol. Breast milk expressed after sunset contains no cortisol and is high in levels of melatonin and also tryptophan, a melatonin precursor. Women who express their milk for later feedings will have a better experience with baby's circadian rhythm if they can match expression times with feeding times.
9. Children are about 95% more susceptible to damage to the retina and inflammation from blue light than adults. Chronic exposure to blue light in children is shown to contribute to ADHD and ADD. Use red lights in baby bedrooms. Go outside in the day. A baby develops a circadian rhythm over the first 6 to 9 months of life.
10. Eating after dark, in the presence of blue light, increases insulin levels. Deep sleep and REM sleep suffer.
Photo used with Permission of Ashley Hovan
These are from the notes I wrote for an interview done on High Intensity Health with Andy Mant of BluBlox. I use BluBlox prescription partial blue blockers for my computer work. At night, I use their orange glasses which block the entire blue spectrum and part of the green. Their sleep mask was way too big for my face and I ended up shipping it back to Australia. They proport to be top of the line and I believe it.
Mant interview on High Intensity Health https://highintensityhealth.com/new-blue-light-circadian-rhythm-sleep-research-w-andy-mant/