Social media is full of claims that everyday habits can harm your skin. It’s also full of recommendations or advertisements for products that can protect you.

Now social media has blue light from our devices in its sights.

So can scrolling on our phones really damage your skin? And will applying creams or lotions help?

Here’s what the evidence says and what we should really be focusing on.

Remind me, what actually is blue light?

Blue light is part of the visible light spectrum. Sunlight is the strongest source. But our electronic devices – such as our phones, laptops and TVs – also emit it, albeit at levels 100-1,000 times lower.

Seeing as we spend so much time using these devices, there has been some concern about the impact of blue light on our health, including on our eyes and sleep.

Now, we’re learning more about the impact of blue light on our skin.

How does blue light affect the skin?

The evidence for blue light’s impact on skin is still emerging. But there are some interesting findings.

1. Blue light can increase pigmentation

Studies suggest exposure to blue light can stimulate production of melanin, the natural skin pigment that gives skin its colour.

So too much blue light can potentially worsen hyperpigmentation – overproduction of melanin leading to dark spots on the skin – especially in people with darker skin.

2. Blue light can give you wrinkles

Some research suggests blue light might damage collagen, a protein essential for skin structure, potentially accelerating the formation of wrinkles.

A laboratory study suggests this can happen if you hold your device one centimetre from your skin for as little as an hour.

However, for most people, if you hold your device more than 10cm away from your skin, that would reduce your exposure 100-fold. So this is much less likely to be significant.

3. Blue light can disrupt your sleep, affecting your skin

If the skin around your eyes looks dull or puffy, it’s easy to blame this directly on blue light. But as we know blue light affects sleep, what you’re probably seeing are some of the visible signs of sleep deprivation.

We know blue light is particularly good at suppressing production of melatonin. This natural hormone normally signals to our bodies when it’s time for sleep and helps regulate our sleep-wake cycle.

By suppressing melatonin, blue light exposure before bed disrupts this natural process, making it harder to fall asleep and potentially reducing the quality of your sleep.

The stimulating nature of screen content further disrupts sleep. Social media feeds, news articles, video games, or even work emails can keep our brains active and alert, hindering the transition into a sleep state.

Long-term sleep problems can also worsen existing skin conditions, such as acne, eczema and rosacea.

Sleep deprivation can elevate cortisol levels, a stress hormone that breaks down collagen, the protein responsible for skin’s firmness. Lack of sleep can also weaken the skin’s natural barrier, making it more susceptible to environmental damage and dryness.

Can skincare protect me?

The beauty industry has capitalised on concerns about blue light and offers a range of protective products such as mists, serums and lip glosses.

From a practical perspective, probably only those with the more troublesome hyperpigmentation known as melasma need to be concerned about blue light from devices.

This condition requires the skin to be well protected from all visible light at all times. The only products that are totally effective are those that block all light, namely mineral-based suncreens or some cosmetics. If you can’t see the skin through them they are going to be effective.

But there is a lack of rigorous testing for non-opaque products outside laboratories. This makes it difficult to assess if they work and if it’s worth adding them to your skincare routine.

What can I do to minimise blue light then?

Here are some simple steps you can take to minimise your exposure to blue light, especially at night when it can disrupt your sleep:

• use the “night mode” setting on your device or use a blue-light filter app to reduce your exposure to blue light in the evening
• minimise screen time before bed and create a relaxing bedtime routine to avoid the types of sleep disturbances that can affect the health of your skin
• hold your phone or device away from your skin to minimise exposure to blue light
• use sunscreen. Mineral and physical sunscreens containing titanium dioxide and iron oxides offer broad protection, including from blue light.

In a nutshell

Blue light exposure has been linked with some skin concerns, particularly pigmentation for people with darker skin. However, research is ongoing.

While skincare to protect against blue light shows promise, more testing is needed to determine if it works.

For now, prioritise good sun protection with a broad-spectrum sunscreen, which not only protects against UV, but also light.

Michael Freeman, Associate Professor of Dermatology, Bond University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

It can be normal to wake up once or even twice during the night to wee, especially as we get older.

One in three adults over 30 makes at least two trips to the bathroom every night.

Waking up from sleep to urinate on a regular basis is called nocturia. It’s one of the most commonly reported bothersome urinary symptoms (others include urgency and poor stream).

So what causes nocturia, and how can it affect wellbeing?

A range of causes

Nocturia can be caused by a variety of medical conditions, such as heart or kidney problems, poorly controlled diabetes, bladder infections, an overactive bladder, or gastrointestinal issues. Other causes include pregnancy, medications and consumption of alcohol or caffeine before bed.

While nocturia causes disrupted sleep, the reverse is true as well. Having broken sleep, or insomnia, can also cause nocturia.

When we sleep, an antidiuretic hormone is released that slows down the rate at which our kidneys produce urine. If we lie awake at night, less of this hormone is released, meaning we continue to produce normal rates of urine. This can accelerate the rate at which we fill our bladder and need to get up during the night.

Stress, anxiety and watching television late into the night are common causes of insomnia.

Effects of nocturia on daily functioning

The recommended amount of sleep for adults is between seven and nine hours per night. The more times you have to get up in the night to go to the bathroom, the more this impacts sleep quantity and quality.

Decreased sleep can result in increased tiredness during the day, poor concentration, forgetfulness, changes in mood and impaired work performance.

If you’re missing out on quality sleep due to nighttime trips to the bathroom, this can affect your quality of life.

In more severe cases, nocturia has been compared to having a similar impact on quality of life as diabetes, high blood pressure, chest pain, and some forms of arthritis. Also, frequent disruptions to quality and quantity of sleep can have longer-term health impacts.

Nocturia not only upsets sleep, but also increases the risk of falls from moving around in the dark to go to the bathroom.

Further, it can affect sleep partners or others in the household who may be disturbed when you get out of bed.

Can you have a ‘small bladder’?

It’s a common misconception that your trips to the bathroom are correlated with the size of your bladder. It’s also unlikely your bladder is smaller relative to your other organs.

If you find you are having to wee more than your friends, this could be due to body size. A smaller person drinking the same amount of fluids as someone larger will simply need to go the bathroom more often.

If you find you are going to the bathroom quite a lot during the day and evening (more than eight times in 24 hours), this could be a symptom of an overactive bladder. This often presents as frequent and sudden urges to urinate.

If you are concerned about any lower urinary tract symptoms, it’s worth having a chat with your family GP.

There are some medications that can assist in the management of nocturia, and your doctor will also be able to help identify any underlying causes of needing to go to the toilet during the night.

A happy and healthy bladder

Here are some tips to maintain a happy and healthy bladder, and reduce the risk you’ll be up at night:

• make your sleep environment comfortable, with a suitable mattress and sheets to suit the temperature
• get to bed early, and limit screens, or activites before bed
• limit foods and drinks that irritate the bladder, such as coffee or alcohol, especially before bedtime
• sit in a relaxed position when urinating, and allow time for the bladder to completely empty
• practice pelvic floor muscle exercises
• drink an adequate amount of fluids during the day, and avoid becoming dehydrated
• maintain a healthy lifestyle, eat nutritious foods and do not do anything harmful to the body such as smoking or using illicit drugs
• review your medications, as the time you take some pharmaceuticals may affect urine production or sleep
• if you have swollen legs, raise them a few hours before bedtime to let the fluid drain.

Christian Moro, Associate Professor of Science & Medicine, Bond University and Charlotte Phelps, Senior Teaching Fellow, Medical Program, Bond University

This article is republished from The Conversation under a Creative Commons license. Read the original article.