When you thought you had it all under control because you followed your training schedule to the letter and followed a healthy dietWhen you look at your skin, you realize that holistic health includes many more things, such as exposure to light.
In this post we will cover everything you need to know about what light is good, how to expose ourselves, how to avoid harmful light and some tricks to hack our biology in modern environments.
What is blue light?
Blue light is part of the spectrum visible to the human eye, whose wavelength is between 400 - 495 nanometers.
Blue light is not only artificial light. Natural light also contains blue light within its spectrum.
Natural sunlight contains all types of wavelengths that change during the day:
- Sunrise and sunsetRed waves predominate during sunrise and sunset.
- During the dayblue ones predominate.
They also vary according to the season of the year and the geographical location and altitude.
And although it is not perceptible to the human eye, natural sunlight also contains ultraviolet (UV) and infrared.
Why is artificial blue light bad?
The light created by humans is basically blue, isolated from the other shades of natural light and from ultraviolet and infrared waves, and this makes it harmful.
This artificial light is the light emitted by screens and indoor lighting.
Studies have shown the negative impact on human health of exposure to this artificial blue light:
- Low melatonin levels
- Hormonal imbalances
- Increased risk of type 2 diabetes, obesity, immunological problems, etc.
- Eating disorders and weight gain
- Worst rest
- Vision impairment
How to improve light exposure in general?
Our ancestors were exposed to bright sunlight during the day and at night they went into complete darkness.
On the other hand, the pace of life we lead today makes it so that we have almost no difference between day and night.
Spending a lot of time indoors during the day and with artificial light when the sun has already set.
This causes a great misalignment of our circadian rhythms negatively affects the hormones of our metabolism (leptin and insulin) with great impact on different processes.
To improve general health it is recommended:
- Increasing exposure to natural lightwithout wearing sunglasses and with most of the skin exposed. Always within the sun tolerance thresholds to avoid sunburn and without using sunscreen.
- Synchronize wake-up and bed time as much as possible with the natural rhythm of the day.
- Minimizing artificial lights after sunset: change TV for reading, illuminate with soft red light or natural candles, use filters on the screens of mobile and pc...
- Use artificial light blocking glasses.
- Sleeping in a dark room.
What are light blocking glasses?
Blue light blocking glasses have tinted lenses, either yellowish or reddish in hue, and serve to filter out artificial light, mainly blue, that hits our eyes.
Effective blue light blocking glasses should prevent blue light and most of the green frequencies (up to 550 nanometers) from being filtered out.
If you look at a model of glasses less than 80€, you will see that and with the transparent glass, rest assured that no matter how economical they may appear to be you will be wasting your money because they will not fulfill their primary function.block blue light.
Types of blue blocker glasses
The color of the glass determines the type of waves the glasses are blocking:
- It is not recommended to use them during the day if you are with artificial lights. inside and/or in front of electronic displays.
- They allow some blue light to emulate natural daylight.
- Although they do vary the natural tones, the change is much more subtle than using glasses with red lenses.
- They help reduce the discomfort of eyestrain, chronic fatigue, migraines.
- It is recommended for use when you are exposed to artificial lights at times when there is no natural light. For example, if you have to work in front of the computer at night.
- These glasses significantly alter color perception.
- They help to ensure that light does not impede the natural secretion of melatonin at night.
Which glasses to buy?
Ideally, both would be ideal if you spend most of the day indoors, working and/or in front of the computer.
And even more, if when you get home, your routine doesn't end when the sun goes down and you turn on the lights, watch TV or work on the computer.
If you have to choose, my recommendation is the red ones, since the negative impact caused by exposure to artificial light at night is greater.
Where to buy blue blocking glasses
You will see that there is a big difference in price between the glasses I recommend and the ones on Amazon. It is normal that you want to make sure they are worth the extra outlay.
If the glasses have untinted glass, they do not block the lights you want to avoid.
If the brand gives you a blue pointer (laser type) to prove to you that its technology works, you can be convinced that buying those glasses is a waste of money. Testing the effectiveness of an eyewear with that method, beyond being a marketing gimmick, is totally invalid.
You can do a more reliable check here.
If wearing the glasses you see the area marked on the two identical bands, your glasses meet the minimum. Otherwise, I do not advise you to buy the glasses.
However, there are glasses that pass the first test, but not the next, which is more demanding.
If the blue dots turn black when wearing the glasses, as in the example, then the glasses are of the highest quality.
The orange glasses I recommended above pass both tests.
If you are interested in improving your posture in front of the computer, I recommend this post.