Using devices such as a smartphone or tablet late into the evening could be having a major impact on your circadian rhythm. The screens on popular electronic devices are proven to be emitting more blue wavelength light than ever before, which is great for creating an immersive, vibrant screen, but hazardous to our health. Blue light is proven to be at the peak sensitivity to melatonin suppression, which creates the sensation to our brain that it's daytime, forcing our bodies to become more alert. In doing so this makes it considerably more difficult to fall asleep, and achieve good quality sleep once we dose off. Even in the short term, ongoing use of devices in bed at night can lead to sleep deprivation, making it harder to concentrate the following day. Over greater amounts of time, sleep deprivation is a proven contributor to a wide range of mind and body illnesses. To document how blue light exposure in the evening can be bad for our health, TigerMobiles.com have produced the following infographic on the dangers of blue light at night to raise awareness on the issue and to make you consider just how much screen time you are exposed to in an evening.

1. BLUE LIGHT AT NIGHT
2000 Present Day
EXPOSURE SUPPRESSES MELATONIN PRODUCTION
MELATONIN IS OUR NATURAL SLEEP INITIATOR
THINGS YOU CAN DO
Cornea
Iris pupil
Eye
Central Retina
(Macula)
Hypothalamus
0 50
300
400
500
600
700
780
100 150 200 250 300 350 400
Intensity
Wavelength
UVT Max (380-420nm)
Blue wavelength
light between
380–420nm
penetrates the eye
Stimulating photore-
ceptive Ganglion
cells at the back of
the Retina
1
1 2 3
4 5 6
2 3
Pineal Gland
Within the Hypothala-
mus the signal is
picked up by the
Suprachiasmatic nuclei
Sending a nervous
signal to the
Hypothalamus in
the Brain
The SCN produces
signals that manage
our daily sleep and
wake cycles
Causing the Pineal
gland to stop secre-
ting the hormone
Melatonin
Nervous Signal
Nervous Signal
Suprachiasmatic
nuclei (SCN)
H
N
HN
O
O
CH3
H3
C
Suppressing the production of melatonin makes it harder to fall
asleep and achieve good quality sleep once you doze off
Hold the device
at least 12 inches
from your eyes
Limit use of phones
and tablets 2 hours
before going to bed
Install and enable
blue light control apps
SCREENS EMIT HUGE AMOUNTS OF BLUE LIGHT
IMPACT OF SLEEP DEPRIVATION ON THE BODY
Research suggests that blue light exposure after dark directly contributes
to a host of mind and body health issues
Memory Concentration LibidoDepression
Cataracts
Heart DiseaseDiabetes
Obesity
Fertility
Staring at a bright screen after dark prevents your body from getting the
sleep it needs, which can lead to a wide range of health implications. Discover
how this happens and what you can do to avoid losing sleep.
This enables us to recognise a greater depth of colours
for a more immersive experience
Blue wavelength light stimulates Ganglion cells in the Retina
which tricks the body into thinking it's daytime
4
5
6
Cortisol Melatonin
?
Melatonin
6 am noon midnight6 pm 6 am noon midnight6 pm
3 am 9 am
8 hours sleeep
6 hours sleeep
Sleep
deprivation
Serious
health
problems
Shortening
your life
expectancy
Poor sleep
quality
Impacts
the Brain
& Body
Android
Install Twilight
iPhone
Enable Night Shift
Source
nytimes.com, ncbi.nlm.nih.gov, bluelightexposed.com, pnas.org, physics.fau.edu, herts.ac.uk,
bbc.co.uk, scientificamerican.com, theguardian.com, makeuseof.com, nhs.uk
REQUIRED
BALANCE OF