Is your computer making you dizzy?

I recently received a question from one of my clients about screen time. After a period sat working at the computer, the individual was feeling their head starting to spin, feeling unable to focus with blurred vision and felt as though they were inebriated. Obviously a little concerned they reached out for help.

This is something that affects many of us, particularly if we undergo extended periods in front of a screen.

Are feeling the effects of increased artificial light?

If you’ve ever felt ‘drunk at the computer’, this happens because the blue light exposure from the screen time actually reduces the oxygen available to your cells, and so the mitochondria in your cells whose role it is to produce energy begins to struggle- hence the reason for the yawning and the fatigue.

The blue light from the screen also weakens the receptors in the retina of your eyes and in your skin, which also affects energy production, and messes with the carbon dioxide sensors throughout your body, which stimulate oxygen absorption, and hence the lack of oxygen where it is needed.

This also impacts your innate circadian rhythms (light/ dark cycles) and all that goes along with them, including sleep and hormone production. Syncing your circadian rhythm can boost your performance at work by improving your sleep quality, increasing your energy levels, and enhancing your cognitive function, ultimately leading to better focus, productivity, and overall job performance.

The dizziness/ drunk feeling is due to the reduced amount of glucose going to the brain for 3 main reasons:

• The reduced energy production in the mitochondria, and
• The increased energy use/ requirements- the optic nerve uses a lot of energy, and the brain using 22% of all the energy in the body, so it’s all getting used up.
• Blood pressure is influenced by the the glucose requirements (energy). If there’s not enough then the blood becomes ‘coagulated’ and can’t flow as readily and so the pressure needs to increase for the same volume to circulate at the right speed- to transport the oxygen and nutrients.

What can you do?

• The best thing you can do is to reduce the screen time where possible, if you can’t then don’t go and sit and watch TV or stare at another screen like your phone whilst away form the computer.
• Take regular breaks from the screen- I would certainly recommend 10 minutes every hour if you are there for extended periods. When you take breaks from the screen try to get into natural light and take off your glasses if you wear them as they block the photon receptors in the eye from receiving the natural light.
• Whilst you are on a break, re orient yourself to your environment. Move your eyes, your head, see what’s around you. Stretch, shake your limbs, move and you’ll find this helps reset the nervous system. Blue light is a stressor to the nervous system so this helps to reduce its impact on the body. You should also try to look away from the screen when you can during your work time and re orient yourself for 30 seconds.
• Good nutrition and being hydrated will help, structured water from fruits like berries can support your hydration levels. Ensuring you are hydrated is really important as blue light has a dehydrating effect upon your cells, drinking good quality water that is either distilled, filtered or reverse osmosis water is a must for you. Also ensuring that you are eating enough calories and nutrients for the energy you need to function, as its easy to forget when you’re working hard.
• Aim to see natural morning light before anything from a screen for your best health and eyesight! At least 5-10 minutes of sunrise and 5 minutes of UVA (ultraviolet A), longer if you can. Try to let sunlight be the first light that your eyes see each day. Use the Circadian Life app to find out sunrise and UVA times.
• If you are at the screen a lot, then definitely consider investing in some blue light blocking glasses. Not only can blue blockers support your daily wellness, they also support you in the longer term too. Using blue light blockers will reduce eye fatigue and the things that come along with it, like headaches and blurred vision and that dizzy feeling. They may reduce eyesight degradation, mood changes and inflammation and will support your natural circadian rhythm and improved sleep.
• An alternative to wearing blue blocking glasses is to download a filter like Iris onto your monitor, you can adjust the levels to suit the environment and time of day. If you have a lot of screen time or dislike glasses it’s a great option.
• In your bedroom sleep with as little light as possible, use black out blinds/ curtains, and if you have a lot of unnatural light outside use a sleep mask, and try to keep all electronics out of the bedroom if possible- if you must have your phone put it on airplane mode.

Remember that natural sunlight is the best light for your eyes, specifically at sunrise and sunset. But, do not look directly into the sun!

What can you implement today that will support you at your computer?

Sources:

Blue light glasses: https://www.boncharge.com/?rfsn=6726976.73965f

Screen filter: https://iristech.co/?ap_id=Hybridtherapyuk

UVA times: https://www.circadian.life