Blue light spectrum

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The blue light spectrum, characterized by wavelengths between 400 and 500 nanometers, has a broad impact on human health, influencing numerous physiological processes in the human body. Although blue light is essential for regulating circadian rhythms, improving alertness, and supporting cognitive function, its widespread presence has raised worries about its possible effects on general well-being.

Contents

Prolonged exposure to blue light poses hazards to the well-being of the eye and may cause symptoms like dry eyes, weariness, and blurred vision. As our dependence on digital devices and artificial lighting increases, the complex pathways of the blue light spectrum that affect biological processes is crucial to understand. To reduce the hazards of blue light exposure, effective management strategies can be implemented, including limiting screen time before bed and using blue light filter.

The blue light spectrum is an essential part of the visible spectrum with wavelengths of about 400-480 nm. [1] Blue light is primarily generated by Light-Emitting Diodes (LED) lighting and digital screens, it has now become prevalent in the world around us. [2] LED lighting creates white light by combining blue light with other wavelengths, often with a yellow garnet phosphor. [2] Blue lights from digital screens, including computers, smartphones, and tablets, emit significant amounts of blue light, contributing to constant exposure throughout the day and night. [3]

Blue light has a significant impact on numerous physiological processes in human health. [3] The widespread use of blue light in modern technology brings up a concern about the potential consequences of excessive blue light exposure. [4] Such exposure has been associated with disruptions in ocular health, sleep patterns, and well-being. [4] [5]

Sources

Natural

Sunlight is the primary natural source of blue light, which is essential for regulating the circadian rhythm. [5] Excessive exposure to sunlight without proper eye protection can lead to eye damage and cause vision issues. [5] [6]

Artificial

LED lighting, digital screens, and fluorescent bulbs are examples of common artificial blue light sources. [7] [6]

LED lighting is widely used due to its durability and energy efficiency. [2] It emits more blue light than traditional incandescent bulbs, potentially impacting the quality of sleep and eye health if used excessively at night. [2] [8]

Smartphone with a digital screen that emits blue light. Smartphone Use.jpg
Smartphone with a digital screen that emits blue light.

Blue light is emitted by digital screens such as computers, tablets, smartphones, and televisions, which can lead to extended exposure in modern lives. [2] Digital screen overuse, especially before bed, can cause dry eyes, eye strain, and irregular sleep patterns. [4]

Fluorescent lighting emits blue light and is frequently used in public areas and workplaces. [3] Long-term use of fluorescent light bulbs can cause eye strain, exhaustion, and circadian rhythm problems, especially in interior spaces with little natural light exposure. [5]

Mechanism

A labeled eye diagram. Eyeball dissection hariadhi.svg
A labeled eye diagram.

The short wavelength and high energy of blue light make it highly effective in penetrating the human eye and inducing biological effects [7]

Effects on cornea

The cornea is located at the front of the eyeball and serves as the initial point where light enters the eye. Blue light exposure to the cornea increases the production of reactive oxygen species (ROS), [9] molecules in corneal epithelial cells. This activates a signalling pathway involving ROS, [10] triggering inflammation in human corneal epithelial cells. Oxidative damage and potential cell death contribute to inflammation in the eye and the development of dry eyes.

Blue light disrupts the balance of the tear film on the cornea. [11] Prolonged exposure to blue light leads to an increased rate of tear evaporation, resulting in dryness of the cornea and the development of dry eye syndrome. [11]

Effects on lens

The lens is located at the entrance of the eyeball after light passes through the pupil. The lens is capable of filtering blue light, reducing retinal light damage occurrence. [9] Blue light is absorbed by the structural proteins, enzymes, and protein metabolites found in the lens. [9] The absorption of blue light creates yellow pigments in the lens's protein. The lens progressively darkens and turns yellow. [9] Blue light is absorbed by the lens, preventing blue light from reaching the retina at the back of the eye. [12] To prevent retinal damage, the lens has to lower transparency. [9] This reaction causes visual impairment and the development of cataracts, [13] [14] a cloudy region in the lens.

Cumulative exposure to blue light also induces an increase in the production of ROS, free radicals, in the lens epithelial cells (hLECs) mitochondria. Accumulation of oxidative damage by free radicals in the lens contributes to the development of cataracts. [13] [14]

Effects on retina

The retina is a receiver of light signals and plays a crucial part in the process of visual formation. [15] The retina is located at the back of the eye. Blue light can induce photochemical damage to the retina by passing through lenses and into the retina.

Two primary types of cells contribute to vision formation within the retina: photoreceptors (including rod and cone cells), and retinal pigment epithelium (RPE) cells. [16] Photoreceptors are responsible for detection of light particles and convert them into detectable signals, initiating the visual process. [3] RPE cells are located below the photoreceptor layer and maintain the integrity and functionality of the retina. [17]

The primary cause of blue light’s effects on the retina is the production of ROS that leads to oxidative stress, [5] [16] [18] meaning the imbalance between the generation of harmful reactive free radicals and the body’s ability to conduct detoxification. Retinal chromophores like lipofuscin and melanin absorb light energy, causing the generation of ROS and oxidative damage to retinal cells. [8] The accumulation of oxidative stress from excessive exposure to blue light causes photochemical damage to the retina. Phototoxicity is caused by lipofuscin, which builds up inside RPE cells as a consequence of photoreceptor metabolism that is enhanced by exposure to blue light. [3] [8] This oxidative stress damages DNA integrity and interferes with protein homeostasis and mitochondrial activity within retinal cells, potentially contributing to disorders like cellular damage, retinal degeneration and eyesight impairment. [3] [15] [16] [18]

Psychological effects

The impact of blue light exposure on human health highlights the significance of reducing blue light exposure, particularly when using screens for prolonged periods of time, to protect ocular health and reduce the risk of vision-related issues.

Sleep disturbance

The circadian rhythm governs the sleep-wake cycle over a roughly 24-hour cycle, [8] and is regulated by the suprachiasmatic nucleus (SCN) in the brain. [2] The SCN communicates with specialised cells called intrinsically photosensitive retinal ganglion cells (ipRGCs), to synchronise the internal biological clocks with external light-dark cycles. [8]

When ipRGCs are activated by blue light, a signalling cascade is initiated, enabling the alignment of internal biological clocks with environmental light cues. [3] [9] Exposure to blue light during daylight hours suppresses the secretion of melatonin, a hormone critical for circadian rhythm regulation. [8] Melatonin is synthesised by the pineal gland, located in the middle of the brain, in response to darkness, signalling the body’s transition to sleep. [3] [9] However, exposure to blue light at night disrupts the production and release of melatonin, leading to sleep disturbances. Melatonin is released in the blood circulation to reach target tissues in the central and peripheral regions. [19] The amount of blue light received by ipRGCs regulates the circadian rhythm to control cycles of alertness [20] and sleepiness. The more light stimulation, the less signals are transmitted to the pineal gland through the SCN of the hypothalamus [21] to produce melatonin. Blue light exposure, particularly in the evening or at night, suppresses the production and release of melatonin. When light stimulates and activates the SCN, [21] the paraventricular nucleus (PVN) of the hypothalamus receives more signals from a neurotransmitter called GABA. GABA is an inhibitory neurotransmitter that aids in controlling neuronal activity. Both the neuronal pathway PVN and the pineal gland experience a decrease in activity as a response. This suppresses the release of melatonin. [21] The suppression of melatonin release disrupts the body's natural circadian rhythm and interferes with the body's ability to fall asleep and achieve a restful sleep state, potentially leading to sleep disorders such as insomnia. [22]

Ocular health

Harmful impacts on the well-being of the eye after prolonged exposure to blue light, particularly from digital screens or fluorescent lamps, have been observed. [5] Systematic reviews have highlighted the association between blue light exposure and digital eye strain. [11] [23] Digital screens emit significant amounts of blue light with shorter wavelength and higher energy compared to other visible light, which can cause symptoms such as eye fatigue, eye dryness, blurred vision, irritation, and headaches. [11] [24] Blue light exposure can lead to light-induced damage to the retina, [3] a phenomenon known as photochemical damage. [3] When the eye is exposed to excessive levels of blue light from sources such as digital screens, a series of photochemical reactions within the retina can be stimulated. The photochemical reactions cause the production of ROS, [3] inducing oxidative stress and damage cellular components in the eye such as ipRGCs. [16]

Management

The management of blue light exposure is crucial in preventing associated eye disorders and promoting overall well-being. People can promote healthier lifestyles, preserve eye and general health, and lessen the risk of related health problems like digital eye strain and sleep disturbances by taking these preventive measures to manage blue light exposure.

Limit on screen time

The approach of limiting screen time is effective, especially before sleep. [25] Research has shown that a higher average screen time is correlated to eye fatigue and discomfort. [25] Growing evidence suggests that youth physical and mental functioning may be negatively impacted by insufficient sleep, both in terms of quantity and quality. [25] By establishing a consistent bedtime routine that includes reducing electronic device usage before sleep, it can optimise the production of melatonin, enhancing sleep quality. Stopping using digital devices an hour before bedtime has been shown to increase the quality and length of sleep. [26]

Filtering lens

Employing blue light-blocking eyewear, such as glasses with specialised lenses, offers an additional means of protection against excessive blue light exposure, particularly for individuals with extended screen time. Studies have been conducted on blue light filtering eyeglasses, [5] [27] which uses special blue light blocking lenses for eye protection against blue light. [27] [28] All visible light wavelengths can be transmitted through the spectacle lens, [28] but some portions of the blue-violet light spectrum are selectively attenuated by coating the specifically-designed front and posterior sides of the lens. [28] The blue-light filtering glasses can lessen the signs of digital eye strain and prevent causing phototoxic retinal damage. [28]

Related Research Articles

Free-running sleep is a rare sleep pattern whereby the sleep schedule of a person shifts later every day. It occurs as the sleep disorder non-24-hour sleep–wake disorder or artificially as part of experiments used in the study of circadian and other rhythms in biology. Study subjects are shielded from all time cues, often by a constant light protocol, by a constant dark protocol or by the use of light/dark conditions to which the organism cannot entrain such as the ultrashort protocol of one hour dark and two hours light. Also, limited amounts of food may be made available at short intervals so as to avoid entrainment to mealtimes. Subjects are thus forced to live by their internal circadian "clocks".

<span class="mw-page-title-main">Retina</span> Part of the eye

The retina is the innermost, light-sensitive layer of tissue of the eye of most vertebrates and some molluscs. The optics of the eye create a focused two-dimensional image of the visual world on the retina, which then processes that image within the retina and sends nerve impulses along the optic nerve to the visual cortex to create visual perception. The retina serves a function which is in many ways analogous to that of the film or image sensor in a camera.

<span class="mw-page-title-main">Melatonin</span> Hormone released by the pineal gland

Melatonin, an indoleamine, is a natural compound produced by various organisms, including bacteria and eukaryotes. Its discovery in 1958 by Aaron B. Lerner and colleagues stemmed from the isolation of a substance from the pineal gland of cows that could induce skin lightening in common frogs. This compound was later identified as a hormone secreted in the brain during the night, playing a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm, in vertebrates.

<span class="mw-page-title-main">Cone cell</span> Photoreceptor cells responsible for color vision made to function in bright light

Cone cells or cones are photoreceptor cells in the retinas of vertebrates' eyes. They respond differently to light of different wavelengths, and the combination of their responses is responsible for color vision. Cones function best in relatively bright light, called the photopic region, as opposed to rod cells, which work better in dim light, or the scotopic region. Cone cells are densely packed in the fovea centralis, a 0.3 mm diameter rod-free area with very thin, densely packed cones which quickly reduce in number towards the periphery of the retina. Conversely, they are absent from the optic disc, contributing to the blind spot. There are about six to seven million cones in a human eye, with the highest concentration being towards the macula.

<span class="mw-page-title-main">Suprachiasmatic nucleus</span> Part of the brains hypothalamus

The suprachiasmatic nucleus or nuclei (SCN) is a small region of the brain in the hypothalamus, situated directly above the optic chiasm. It is the principal circadian pacemaker in mammals, responsible for generating circadian rhythms. Reception of light inputs from photosensitive retinal ganglion cells allow it to coordinate the subordinate cellular clocks of the body and entrain to the environment. The neuronal and hormonal activities it generates regulate many different body functions in an approximately 24-hour cycle.

<span class="mw-page-title-main">Light therapy</span> Therapy involving intentional exposure to sunlight

Light therapy, also called phototherapy or bright light therapy is the exposure to direct sunlight or artificial light at controlled wavelengths in order to treat a variety of medical disorders, including seasonal affective disorder (SAD), circadian rhythm sleep-wake disorders, cancers, and skin wound infections. Treating skin conditions such as neurodermatitis, psoriasis, acne vulgaris, and eczema with ultraviolet light is called ultraviolet light therapy.

<span class="mw-page-title-main">Melanopsin</span> Mammalian protein found in Homo sapiens

Melanopsin is a type of photopigment belonging to a larger family of light-sensitive retinal proteins called opsins and encoded by the gene Opn4. In the mammalian retina, there are two additional categories of opsins, both involved in the formation of visual images: rhodopsin and photopsin in the rod and cone photoreceptor cells, respectively.

Non-24-hour sleep–wake disorder is one of several chronic circadian rhythm sleep disorders (CRSDs). It is defined as a "chronic steady pattern comprising [...] daily delays in sleep onset and wake times in an individual living in a society". Symptoms result when the non-entrained (free-running) endogenous circadian rhythm drifts out of alignment with the light–dark cycle in nature. Although this sleep disorder is more common in blind people, affecting up to 70% of the totally blind, it can also affect sighted people. Non-24 may also be comorbid with bipolar disorder, depression, and traumatic brain injury. The American Academy of Sleep Medicine (AASM) has provided CRSD guidelines since 2007 with the latest update released in 2015.

A phase response curve (PRC) illustrates the transient change in the cycle period of an oscillation induced by a perturbation as a function of the phase at which it is received. PRCs are used in various fields; examples of biological oscillations are the heartbeat, circadian rhythms, and the regular, repetitive firing observed in some neurons in the absence of noise.

Computer vision syndrome (CVS) is a condition resulting from focusing the eyes on a computer or other display device for protracted, uninterrupted periods of time and the eye's muscles being unable to recover from the constant tension required to maintain focus on a close object.

Intrinsically photosensitive retinal ganglion cells (ipRGCs), also called photosensitive retinal ganglion cells (pRGC), or melanopsin-containing retinal ganglion cells (mRGCs), are a type of neuron in the retina of the mammalian eye. The presence of an additional photoreceptor was first suspected in 1927 when mice lacking rods and cones still responded to changing light levels through pupil constriction; this suggested that rods and cones are not the only light-sensitive tissue. However, it was unclear whether this light sensitivity arose from an additional retinal photoreceptor or elsewhere in the body. Recent research has shown that these retinal ganglion cells, unlike other retinal ganglion cells, are intrinsically photosensitive due to the presence of melanopsin, a light-sensitive protein. Therefore, they constitute a third class of photoreceptors, in addition to rod and cone cells.

<span class="mw-page-title-main">Biological effects of high-energy visible light</span> Blue-light toxicity

High-energy visible light is short-wave light in the violet/blue band from 400 to 450 nm in the visible spectrum, which has a number of purported negative biological effects, namely on circadian rhythm and retinal health, which can lead to age-related macular degeneration. Increasingly, blue blocking filters are being designed into glasses to avoid blue light's purported negative effects. However, there is no good evidence that filtering blue light with spectacles has any effect on eye health, eye strain, sleep quality or vision quality.

Circadian rhythm sleep disorders (CRSD), also known as circadian rhythm sleep-wake disorders (CRSWD), are a family of sleep disorders which affect the timing of sleep. CRSDs arise from a persistent pattern of sleep/wake disturbances that can be caused either by dysfunction in one's biological clock system, or by misalignment between one's endogenous oscillator and externally imposed cues. As a result of this mismatch, those affected by circadian rhythm sleep disorders have a tendency to fall asleep at unconventional time points in the day. These occurrences often lead to recurring instances of disturbed rest, where individuals affected by the disorder are unable to go to sleep and awaken at "normal" times for work, school, and other social obligations. Delayed sleep phase disorder, advanced sleep phase disorder, non-24-hour sleep–wake disorder and irregular sleep–wake rhythm disorder represents the four main types of CRSD.

Dark therapy is the practice of keeping people in complete darkness for extended periods of time in an attempt to treat psychological conditions. The human body produces the melatonin hormone, which is responsible for supporting the circadian rhythms. Darkness seems to help keep these circadian rhythms stable.

Melatonin receptors are G protein-coupled receptors (GPCR) which bind melatonin. Three types of melatonin receptors have been cloned. The MT1 (or Mel1A or MTNR1A) and MT2 (or Mel1B or MTNR1B) receptor subtypes are present in humans and other mammals, while an additional melatonin receptor subtype MT3 (or Mel1C or MTNR1C) has been identified in amphibia and birds. The receptors are crucial in the signal cascade of melatonin. In the field of chronobiology, melatonin has been found to be a key player in the synchrony of biological clocks. Melatonin secretion by the pineal gland has circadian rhythmicity regulated by the suprachiasmatic nucleus (SCN) found in the brain. The SCN functions as the timing regulator for melatonin; melatonin then follows a feedback loop to decrease SCN neuronal firing. The receptors MT1 and MT2 control this process. Melatonin receptors are found throughout the body in places such as the brain, the retina of the eye, the cardiovascular system, the liver and gallbladder, the colon, the skin, the kidneys, and many others. In 2019, X-ray crystal and cryo-EM structures of MT1 and MT2 were reported.

Ignacio Provencio is an American neuroscientist and the discoverer of melanopsin, an opsin found in specialized photosensitive ganglion cells of the mammalian retina. Provencio served as the program committee chair of the Society for Research on Biological Rhythms from 2008 to 2010.

<span class="mw-page-title-main">Fundus photography</span> Medical imaging of the eyes

Fundus photography involves photographing the rear of an eye, also known as the fundus. Specialized fundus cameras consisting of an intricate microscope attached to a flash enabled camera are used in fundus photography. The main structures that can be visualized on a fundus photo are the central and peripheral retina, optic disc and macula. Fundus photography can be performed with colored filters, or with specialized dyes including fluorescein and indocyanine green.

Light effects on circadian rhythm are the response of circadian rhythms to light.

Designing lighting for the elderly requires special consideration and care from architects and lighting designers. As people age, they experience neurodegeneration in the retina and in the suprachiasmatic nucleus (SCN). Less light reaches the back of the eyes because the pupils decrease in size as one ages, the lens inside one's eye becomes thicker, and the lens scatters more light, causing objects and colors to appear less vivid. These symptoms are particularly common with persons having alzheimer's disease. Older people also have reduced levels of retinal illuminance, such as having smaller pupils and less transparent crystalline lenses. Furthermore, as an individual ages, they begins to lose retinal neurons, which not only compromises the ability to see but also to register a robust daily pattern of light-dark that is needed to maintain biological rhythms. The 24-hour light-dark cycle is the most important external stimulus for regulating the timing of the circadian cycle.

Dr. Debra J. Skene is a chronobiologist with specific interest in the mammalian circadian rhythm and the consequences of disturbing the circadian system. She is also interested in finding their potential treatments for people who suffer from circadian misalignment. Skene and her team of researchers tackle these questions using animal models, clinical trials, and most recently, liquid chromatography-mass spectrometry. Most notably, Skene is credited for her evidence of a novel photopigment in humans, later discovered to be melanopsin. She was also involved in discovering links between human PER3 genotype and an extremely shifted sleep schedules categorized as extreme diurnal preference. Skene received her Bachelor of Pharmacy, Master of Science, and Ph.D. in South Africa.

References

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