Sunday, May 8, 2016
Bigger, Brighter, Bluer-Better? Current Light-Emitting Devices – Adverse Sleep Properties
A growing body of evidence suggests that the use of light-emitting (LE) devices in the evening may adversely affect sleep quality and timing, daytime performance, health, and safety (1–3). The brightness, timing, color, pattern, and the duration of light exposure all influence important physiological body rhythms (4–6). When modern LE devices are used in the evening before bedtime all these factors combine to produce a “perfect storm,” which can adversely affect sleep.
The role of light and its influence on many aspects of our physiology, behavior and well-being is increasingly well understood (4–6). In particular, the light/dark cycle is critical in synchronizing the circadian (daily) clock to the 24 h day. The hormone melatonin (“the hormone of darkness”) is produced at night, with the duration of secretion mirroring the dark period, and its production is associated with sleep (7).
While light during the daytime can beneficially enhance alertness, performance, and mood (8), in the evening it can suppress the production of melatonin, increase alertness, and delay sleep onset (9).
Importantly, not all colors of light have the same effect. Short-wavelength-enriched light (blue-enriched) is likely to cause the most disruption, as it most effectively suppresses melatonin (10) and increases alertness (11). Many older LE devices have been shown to have peaks specifically in these short wavelengths (3).
The development of LE devices means that for many people, a “book at bedtime” is now often an “e-book.” Traditional paper books with dim incandescent bedside lighting reflected off the pages of the book expose the readers to a low-intensity tungsten light with a yellow–red spectrum that has little impact on sleep. In comparison, the same book read in electronic format will provide a very different light signal with biological effects. This is not an insignificant issue with over a quarter of the US population reading e-books in 2014 (12). Furthermore, these same LE devices allow access to the Internet, social media, and games as well as reading, with evidence that multi-tasking is becoming the norm rather than the exception (13).
Studies considering the potential impact of light exposure at night have employed a variety of methodologies, including animal studies (14), laboratory-based controlled-environment studies (3–6), and epidemiological studies (13, 15). All have important roles, with advantages and limitations.
Until 2000, the majority of photometric studies quantified light stimuli in terms of photopic illuminance (lux) (16). During that time, inexpensive lux meters were used because of their existing role in lighting and photography. As the existence and role of melanopsin and the intrinsically photosensitive retinal ganglion cells (ipRGC) in the inner retina have become clearer, so has the realization that current methods of light measurement are incomplete (16). In order to better characterize the biological effects of light, a “toolkit” to calculate the effective irradiance experienced by each of the rod, cone, and melanopsin photoreceptors has been developed (16).
We set out to measure light levels and spectral profiles of three of the most popular contemporary LE devices to verify and compare their short-wavelength-enriched light emissions. We decided to include three categories of devices; one tablet, one smartphone, and one e-reader. As we were not aware of studies comparing activities such as reading an e-book with playing a game, we also compared the light signals emitted when playing a popular game, with those emitted by e-book text.
Since there are a number of potential strategies that claim to reduce the intensity of short-wavelength light exposure, we also sought to test the actual effect of some of these strategies on the spectral profile of these light emissions.
By characterizing the extent to which each of the five photopigments in the human eye are activated by all the light conditions we tested, we intended to provide reliable benchmark data for each LE device, to allow later comparison with other devices, other conditions, and extrapolation to physiological and behavioral responses.