The Health Effects of Light

The Health Effects of Light

Blue light has long been considered the "bad" light when it comes to your sleep, but what if that’s not exactly true? And how about all those claims on social media about red light being an anti-aging skin hack? Here's what to know to bring you out of the dark.

First, let’s go back to high school physics. 

Red and blue light are on opposite sides of the visible light spectrum, which ranges from shorter wavelengths (like blue light) to longer wavelengths (like red light). Longer ones “penetrate deeper into the skin,” says Tiffany Libby, MD, a dermatologist and Mohs surgeon at Brown Dermatology. Shorter wavelengths carry more energy, which may make them more likely to damage cells. But it’s not just about the wavelength — the amount of light and what body parts are exposed also matter. 

So, what do these lights do to the body? 

Red light can penetrate the first and second layers of skin and stimulate skin cells to help boost collagen production, reduce inflammation, and help wounds heal faster, according to Libby. This is why it’s sometimes used to help treat psoriasis, acne, and hair loss and improve the look of stretch marks, scars, and wrinkles. But skin damage is possible when using red light therapy, and Nazanin Saedi, MD, a cosmetic dermatologist, says more research is needed to establish guidelines for how much red light to use or how long treatments should last.

Compared to other types of light, blue light is crucial for regulating the body’s internal clock. It does this by activating cells at the back of the eyes that help suppress melatonin production. Some experts are concerned about the effects of blue light exposure from electronic devices on our eyes, but current research suggests that the amount emitted by these devices isn’t enough to do real harm. 

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Here's how you can get the most health benefits from... 

Blue light: Experts suggest getting sunlight (a key source of blue light) soon after waking to keep your biological clock synced. Thirty to 60 minutes is ideal. Later, try to minimize exposure to blue light a couple of hours before bedtime so it doesn't interrupt your sleep. 

Red light: If you’re interested in using red light therapy devices for skin concerns, Saedi suggests managing your expectations. “It is not going to benefit people with severe wrinkles,” she says. In-office red light therapy will likely be more impactful than using at-home devices.

Read more about how different types of light affect your health. 

We asked you to vote on a question you’d like answered. The winner was:

What’s the most effective way to ease cold symptoms?

FEATURED EXPERT:

Jesus Lizarzaburu, MD

Board-certified family physician at TPMG Grafton Family Medicine

“If you get a cold … take Zinc immediately … [It] will shorten the length of your viral infection as well as the symptoms altogether if it's taken within the first day [of symptoms]. 

“[You can also] use antihistamines and anti-inflammatories such as Tylenol, Ibuprofen, or Aleve. For some people [Sudafed] helps …. It gives you some relief from the extra secretions that are produced, but it should not be used for more than a week. Be careful when [using] Afrin, which is a nasal spray that helps with congestion … if you use it longer than 72 hours … you get more congested and it's hard to stop using it.” 

“Resting and hydrating helps quite a bit. If your breathing is impaired and if your symptoms last more than 10 days, then you probably need to see [a doctor].” 

This interview has been edited and condensed for clarity. You can read the full story here.

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Can magnesium really help you sleep?

Well, actually, there’s not enough evidence to definitively say ‘yes.’ 

Magnesium is thought to help with a good night’s sleep by “relaxing the muscles, calming the nervous system, regulating the circadian rhythm, and producing melatonin,” says Raj Dasgupta, MD, chief medical advisor for Sleepopolis. But, he adds, “some studies have shown that magnesium … can improve sleep quality in people with insomnia and restless leg syndrome, while other studies have found no effect.” So more research is needed to determine exactly how effective it is.

If you’re struggling with getting good sleep, testing out a magnesium supplement shouldn’t be your first line of defense, says Dasgupta. Instead, try to address the source of your sleep issues or make an appointment with your doctor to get treatment.

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