The professor spoke about the negative effect of blue screen light on sleep

Light of any intensity, including radiation from smartphone, tablet, and computer screens, can reduce melatonin levels, which affects circadian rhythms. About this on November 9 in an interview with "Gazeta.Ru" was told by Alexey Yurasov, Doctor of Physico-Mathematical Sciences, Professor of the Department of Nanoelectronics at RTU MIREA.

"The blue light emitted by the LEDs of modern screens has spectral characteristics that suppress the production of melatonin," the expert explained.

According to him, blue light with a wavelength of about 450-480 nanometers affects the photoreceptors of the retina, disrupting the production of a hormone that regulates sleep.

Yurasov added that human circadian rhythms are controlled by hormones. During the day, cortisol levels help maintain energy, and after dark, melatonin dominates, which helps you fall asleep. A lack of melatonin impairs sleep quality and can affect metabolism, appetite, mental and emotional state, and even slow down aging.

The mechanism of blue light exposure has a physiological basis. Special retinal cells sensitive to blue light activate the brain, which regulates our internal biological clock. This can delay the start of the sleep phase by 30-60 minutes if the gadgets are used before bedtime.

The professor clarified that the intensity of blue light exposure depends on the brightness of the screen, the distance to the eyes and the duration of use of the device. If the screen is bright and you use it for a long time, melatonin levels may decrease by 20-25%. The closer the screen is to the eyes, the stronger the effect.

Yurasov also recalled that in 2016, the American Medical Association warned about the dangers of blue light for vision, especially for retinal cells. However, modern devices reduce the emission of blue light, and the main thing is to consume content consciously. The expert advises placing the smartphone at a distance of 1-2 m from the bed during sleep in order to minimize the impact of electromagnetic radiation on health.

Apathy in November: how to deal with weakness due to atmospheric pressure

On November 7, the founder of the first Sanskar Yoga Museum in Russia, Vishnu Sharan Shukla, said that in conditions of constant information flow, the usual ways of recreation — vacation, walk or corporate — cease to have a long-term effect. More and more people are looking for ways to maintain inner balance on a daily basis. Yoga is becoming one of the most effective tools. He noted that special attention should be paid to breathing techniques, such as Ujjayi pranayama, which helps to concentrate and reduce internal tension, and Bhramari pranayama, which improves sleep and reduces anxiety.

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