Blue light exposure speeds up aging process!

Imagining a day without taking a look at your phones or laptop seems impossible today but being in front of screens for a long time has been found to affect our aging process!

Continued and prolonged exposure to blue light, which emanates from your phone, computer, and household fixtures, might affect the longevity or accelerate the aging process, even when the screen isn't directly shining in your eyes.

This study, suggests that the blue wavelengths produced by light-emitting diodes damage cells in the brain as well as retinas.

It involved a widely used organism, Drosophila melanogaster, the common fruit fly, an important model organism because of the cellular and developmental mechanisms, it shares with other animals and humans.

Researchers examined how flies responded to daily 12-hour exposure to blue LED light -- similar to the prevalent blue wavelength in devices like phones and tablets -- and found that the light accelerated aging.

The flies exposed to blue light showed damage to their retinal cells and brain neurons and had impaired locomotion -- the flies' ability to climb the walls of their enclosures, a common behavior, was diminished.

Some of the flies in the experiment were mutants that do not develop eyes, and even those eyeless flies displayed brain damage and locomotion impairments, suggesting flies didn't have to see the light to be harmed by it.

"The fact that the light was accelerating aging in the flies was very surprising to us at first. We'd measured the expression of some genes in old flies, and found that stress-response, protective genes were expressed if flies were kept in the light. We hypothesised that light was regulating those genes. Then we started asking, what is it in the light that is harmful to them, and we looked at the spectrum of light," said the lead researcher.

"It was very clear cut that although light without blue slightly shortened their lifespan, just blue light alone shortened their lifespan very dramatically," added the researcher.

Natural light is crucial for the body's circadian rhythm -- the 24-hour cycle of physiological processes such as brain wave activity, hormone production and cell regeneration that are important factors in feeding and sleeping patterns, the researcher noted.

"But there is evidence suggesting that increased exposure to artificial light is a risk factor for sleep and circadian disorders," she added.

The researcher went on to explain that with the prevalent use of LED lighting and device displays, humans are subjected to increasing amounts of light in the blue spectrum since commonly used LEDs emit a high fraction of blue light.

In the meantime, there are a few things people can do to help themselves that don't involve sitting for hours in darkness, the researchers say. Eyeglasses with amber lenses will filter out the blue light and protect your retinas. And phones, laptops and other devices can be set to block blue emissions.

"In the future, there may be phones that auto-adjust their display based on the length of usage the phone perceives," said the lead author. 

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How to Wake Up Early According to Science

Right from our early childhood, we've heard the famous saying, : Early to bed and early to rise, makes a man healthy, wealthy and wise. Have you ever gone to bed at night promising to wake up early the next morning without hitting the snooze button on your alarm? We’ve all been there, and when morning comes, we all have reached for the snooze button without thinking twice, what’s better than a few more forbidden moments in bed?

While these stolen moments are sweet, they don’t do us any favors when getting out of bed is a pressing matter. So, how do we get rid of this habit once and for all and become morning people? First, you have to understand what advantages this practice can give us, and then the tips to do it. 
Scientific Benefits Of Waking Up Early- 
1) You can have good breakfast-
a) which can improve your energy levels.
b) Help your body regulate blood glucose concentrations. 
c) improve your memory's performance.
2) You create more time to wake up properly before work.
a) waking up early can diminish the negative effects of ' sleep inertia', which studies have shown can last two hours or more- and thus improve the performance of your memory, reaction time,ability to perform basic mathematical tasks, alertness and attention.
3) Morning types are good problem solvers- According to a study, morning people are more likely to anticipate problem and solve them.
4) Morning types have happier moods-
Scientific literature suggests that so called morning 'larks'-report higher levels of positive affect than ' owls'.
a) Larks, early risers plan morning activities and are associated with greater subjective well-being and personality stability.
b) Owls, late risers, wake later and are active into the night and are associated with increased susceptibility to depression, alcohol and stimulant use. They are more likely to report being in fair or poor general health.
5) Morning types are more productive-
In a survey, it was found that morning people are more likely to agree with the phrases,  " I spend time identifying long-range goals for myself" , and " I feel in-charge of making things happen".
6) Exercising in the morning burns more fat-
Researchers found that those who get up early to exercise on an empty stomach burn up to 20 % more body fat as well as getting those endorphins pumping to start the day in a good mood.

Some techniques to help you get out of bed in the morning-
1) Drink a glass of water- Science has shown that drinking a glass of water made participants feel more alert- even if their cognitive performance did not objectively improve.
2) Switch off your phone at least an hour before going to bed- Using technology- like phone, iPad, laptop before going to bed, stimulates your brain and can cause cortisol, the stress hormone, to be released, preventing you from sleeping.
3) Rise with the Sun- Science shows reduced exposure to daylight causes delays in our internal body clock. Rising with the Sun helps you naturally synchronise to a mid summer light-dark cycle. Leave your curtain open at night, so that you will get natural light once the day breaks.
4) Use a dawn simulator- Science shows that dawn simulators increase alertness after waking among those who reported difficulty with waking in the dark.
5) Eat an apple- It is proved that apple contains 13 gm of natural sugar, including fast acting sucrose and glucose forming a healthier alternative to caffeine.
6) Wake up at the right point in your sleep cycle- Scientist have proved that waking up at the right point in your sleep cycle( the alteration of REM and non-REM sleep throughout the night, may make you feel more rested than if a cycle is interrupted.
7) Get out of bed and exercise- Scientist say that our body temperature hits its lowest point a couple of hours before waking, so the researchers suggests that exercise upon waking up can make you live liven up. Take a brisk walk before breakfast and you may also help reset your circadian rhythm.
8) Get up earlier progressively earlier- Science shows setting goals improves your motivation and achievement, and small changes are much more manageable. Try shifting your wake up time back by 5 minutes each day for a week.
9) Get the right light at night- Scientists say that blue light seriously suppresses levels of the melatonin hormone, which we need to regulate our body clock. Switch your bedroom lighting from halogen or CFB to incandescent bulbs and use a red lampshade to alter the tone.
10) You snooze you lose- Science shows hitting the snooze button and drifting off to sleep again means you are most likely resetting your brain back to the start of the sleep cycle. If you use an alarm clock, keep it across the room so you have to get out of bed to switch it off.
11) Go camping- Research shows that exposure to only natural light brings campers' sleep pattern back into the sync- rising an average one hour earlier. It may not be one for daily life, but taking a seven day camping trip can help you realign your body clock after a disruptive period.


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