Effects Of Blue Light On the Circadian Rhythm Of Adolescents

Observational study of user

Overview

This is a study conducted to understand how blue light emissions from digital screens impact the sleep patterns and overall health of 13–15-year-olds. Our study was divided into two main stages: secondary research and primary research. In the course of our research, we found a negative link between high school students who use screen devices late at night and have difficulty sleeping and waking up. These insights emphasise the need for methods to assist kids in balancing their screen use and sleep-wake cycles.

Background

Light pollution is the misuse of outdoor artificial light. It harms humans, wildlife, and night sky viewing. Most of the artificial light sources in use today emit blue light in varying amounts. Blue light is a short wavelength of light, which produces higher amounts of energy. It is emitted by light bulbs and digital screens. Our exposure to it is increasing, particularly after sundown, as there are more electronics with screens and energy-efficient lighting around us. Since blue light is not well-filtered by the eye, more of it reaches the retina, where it can have both positive and negative effects on our eyes and overall health. It suppresses melatonin production, the hormone that synchronises our circadian rhythm. The circadian rhythm is a natural cycle that regulates the time spent sleeping and awake. Circadian rhythm abnormalities arise when the body’s clock is out of sync. Observational studies of teens whose sleep-wake cycles are disrupted by late-night electronic device use have shown this effect.

Duration: 5 weeks

Researchers: 3

Project Type: University project

Research Objectives

The aim of this research project is:

1. To study the causes of disruption of children’s and adolescents’ circadian rhythms.
2. To study how different types of light affect the circadian rhythm.
3. To study how disruption of the circadian rhythm affects children’s and adolescents’ health.

Target Audience

The target audience of the study is 13 to 15 years old as they spend an excessive amount of time on electronic devices owing to their current lifestyle and study habits. Most importantly, blue light can affect this age group drastically in the long run.

Research Methodology

To understand our subjects’ behaviour and the effects that blue light can have on them, we conducted our research using these methods:

1. Secondary Research
2. Primary Research

Secondary Research

1. Selection of problem area

We began our study by selecting light pollution as our primary problem area and gathered information on its order to fully comprehend it.

2. Mind mapping

A mind map was created to compile all preliminary information gathered related to light pollution and its different forms.

Rich picture created of light pollution

3. Literature review

As a first step in our literature review, we searched Science Direct, Research Gate, and PubMed for any information about the effects that light pollution can have on human health. Only works published between 2020 and 2023 were considered for our study. In the second phase, the research articles were evaluated and cross-examined by three reviewers. As a result, we have gathered 43 research papers from a database of more than 700 publications that deal with this subject.

4. Gap analysis

We identified some flaws and places for improvement in the domains covered by the existing research after reviewing numerous study papers and publications.

• After analysing many research papers, we found that there is little research focusing on the effects of light pollution in India.
• Globally there is a lack of focus on the long-term and short-term effects of blue light on humans and their circadian cycle.
• Many studies conducted do not have a diverse range of participants and more research needs to be conducted on how circadian rhythm is affected by light.
• Outdoor Light At Night (LAN) may not precisely reflect light exposure because of changes in indoor lighting, the usage of electronic devices, or nocturnal activities.

Primary Research

1. Online Surveys

The four most crucial questions that helped us refine our research objectives in the online survey were:

“Which gadgets are available at your home?”

“How often do you use electronic devices?”

“When do you wake up?”

“When do you go to sleep?”

We received 118 replies to our online questionnaire from people of all ages and backgrounds. Through this survey, we were able to determine factors influencing sleep, such as average bedtimes, the types of technology people use and the amount of time spent on each, and their school or university schedules.

2. User interviews

We talked to several numbers of respondents individually and in groups to learn about their daily routines and how much time they spend in front of screens and how they sleep We conducted 21 interviews with kids and their parents. Notes, audio, and video recordings were used to compile the data collected. The insights we gained into the consumers’ emotional states through these discussions were valuable. Parents worry about their kids’ health and attribute their kids’ increased gadget use to COVID-19. We also discovered that children of all ages ignored screen time limits.

4. Covert observations

An observational study was conducted by visiting locations where teenagers congregate, such as schools and beaches, to analyse their behaviour while using electronic devices. Electronic gadgets have increased slouching, especially among youth. To keep their overactive children engaged while at work, most parents often allow their children to use cell phones. Most youngsters and teenagers are so absorbed in their smartphones that they ignore their surroundings. Many people can’t put down their phones or other devices in social situations. Most youngsters use their phones during meals, which may extend their mealtime.

5. Diary study

A diary study is a self-reported log of a user’s daily activities kept over time to give insights into the user’s behaviour and requirements. We did two diary studies with users to learn more about the motivations, emotions, and internal monologues that underpinned their actions. One participant who was maintaining a diary for the study was seen engaging in a consistent morning habit of checking her phone for messages. Our second subject would often arrive late to work because he had gotten into the habit of repeatedly pressing the snooze button on his alarm every morning. He would end up skipping breakfast as a result of this.

6. Key findings

Through the course of our secondary research, we learned:

• Most parents of 9–12-year-olds let their kids use cell phones to keep them engaged while they are working or conversing with others.
• 13 to 15-year-olds frequently remain up late at night to study, sleeping only an average of 4–6 hours each night due to the amount of work they have piled up for later.
• Our survey found that 90% of 16–19-year-olds while knowing the dangers of blue light, spend most of their time on smartphones.

7. Problem statement

At the end of our primary research, we were able to refine our problem statement.

The growing time spent in front of screens is disrupting the circadian cycles of teenagers (13- 15 years old).

User persona

After analysing our quantitative and qualitative research, we created our user persona.

User journey

Insights and inferences

We categorised the data collected throughout our research and drew inferences from them. We compiled the groups’ findings into underlying themes including detached from reality, lethargy, loss of track of time, disruption and shift in the sleep schedule, and excessive use of devices. Key insights included the following:

1. Even after a long day of work, 13- to 15-year-olds watch gadgets to unwind before bed, but this interrupts their circadian rhythms and causes them to sleep most of the time.

2. Children and teenagers between the ages of 13 and 15 often feel the need to occupy themselves by watching TV or using their phones at mealtimes while they are free to avoid boredom.

3. The excessive use of social media by teenagers aged 13–15 is now overpowering the way people interact, which leads to an increase in dependency on digital platforms.

4. Online gaming helps children aged 13 to 15 make friends, which limits their amount of social interaction in real life as it stunts their social skills.

What can we do?

Our goal is to come up with effective remedies to the problem described there based on our analysis. The following are some issues that we hope to address:

1. How might we design a solution for children aged 13 to 15 so that they are less involved with their gadgets.
2. How might we help them fix their study timings for improving their time management of screen time before sleeping to reduce its effects on their sleep-wake cycle.
3. How might we help them adjust to the shift in their circadian rhythm for maintaining their required sleep-wake cycle to maximise their resting time.
4. How might we design a solution for children aged 13 to 15 that reduces their digital dependency and fosters offline social connections to promote healthy lifestyles.

Conclusion

Overall, the results of this study indicate that exposure to blue light from electronic devices has a negative impact on the circadian rhythms of children between the ages of 13 and 15. The findings highlight the need of working on strategies that might aid students in striking a healthy balance between their time spent sleeping and using technological gadgets. Further research is needed to understand how children’s usage of technology affects their circadian rhythm so that effective treatments may be developed.

Contributors: Sarah Anil, Meryl Roberts, Palak Jhaveri

Research conducted under the guidance of Prof. Rishabh Jain and Dr. Arundhati Guha Thakurta