How Does Blue Light Affect Your Eye Health?

Blue light is a high-energy light that the eyes absorb from computers, smartphones, LED lights, and fluorescent lights. The sun is the biggest source of blue light. On a sunny day, it’s 100,000 times brighter than your computer screen.

Because of its high energy and visibility, blue light can impact your mood, sleep cycle, and even eye health. While it’s still up for debate whether blue light can damage eyesight, research shows that exposure can cause eye sensitivity and certain chronic (long-term) eye conditions.

People spend a lot of time on their electronic devices, which emit blue light, and experience blue light exposure from the sun. Most researchers believe that the blue light from devices is dim enough not to cause lasting damage to the eyes. However, there isn’t enough evidence to say this with certainty.

For instance, some researchers found that blue light can lead to:

• Irritation or strain
• Increased sensitivity
• Dry eye syndrome, a condition that causes the eyes to make fewer tears
• Cataracts
• Growths on the eye

Early evidence suggests that blue light may damage retinal cells, which help the eye detect light and transmit visual images. This damage can lead to age-related conditions, like macular degeneration, a condition caused by damage to the middle of the eye, causing blurriness. However, this is still under debate.

Experts agree that more research is necessary to better understand how artificial blue light impacts eye health. This way, medical professionals can guide others on safely introducing new technologies into their lives while protecting eye health.

Other Impacts of Blue Light

Blue light can influence your mood, alertness, hormone production, and sleep cycles. You may notice its impact, especially at bedtime. Not only does blue light disrupt melatonin production, a hormone necessary for sleep, but it also can delay falling asleep and lower your overall sleep quality.

Blue light can also influence your performance and well-being. For instance, one study found that exposure to blue light had a positive effect on how your brain processes, alertness, and reaction times. For athletes, this may improve decision-making and help prevent injuries.

Blue light may also impact seasonal affective disorder, a type of depression that typically happens in the winter when there’s less sunlight. Researchers found that light, particularly blue light, can directly impact mood because retinal cells are sensitive to light.

Consistently absorbing blue light from screens can strain your eyes. You may also notice stiff necks or headaches.

You can help prevent this strain on your eyes and head if you:

• Take frequent breaks: Use the 20-20-20 rule when using your computer or cell phone. This means every 20 minutes, you should look away from your screen for 20 seconds at something about 20 feet away to rest your eyes.
• Reduce the glare and brightness: Use the dimmer at night to reduce the blue light emitted from your devices. During the day, reduce the glare on your screen by closing the blinds or repositioning your computer. A glare can cause headaches or eye strain.
• Try to blink more often: When you stare at a screen for long periods, you tend not to blink as much as you would in other situations. You can reduce eye strain by reminding yourself to blink while using your devices.
• Adjust your screens: To ease eye strain, try sitting at least 20 inches or about an arm’s length from your screen. You should also look slightly down at your screen.
• Limit your screen time: You should try to limit your screen time in the evening to prevent blue light from interfering with your sleep. Set a timer to remind yourself, or add a tracking app showing how much blue light your eyes absorb daily.
• Talk to an eye professional: If you notice changes in your vision, experience dry eyes, or have tension headaches, you should consider reaching out to an ophthalmologist. An ophthalmologist is an eye doctor who specializes in diagnosing and treating eye conditions. They can check your symptoms and make recommendations.

There are a number of things you can do to protect your eye health. Consider wearing blue light glasses during screen time to protect your eyes. Having a yearly eye exam can help determine if you’re at risk for certain eye conditions or other complications.

You can also protect your eye health by:

• Taking care of yourself: Conditions like high blood pressure and diabetes increase the risk of certain eye diseases. To lower your chances of developing these conditions, take care of yourself as best you can.
• Avoid smoking: Smoking increases your risk of macular degeneration, cataracts, and optic nerve damage.
• Wear sunglasses: Wear sunglasses when you’re outside, even on cloudy days, to protect your eyes from the sun’s blue light. Look for sunglasses that block 99-100% of UVA and UVB radiation, which can damage the skin and eyes.
• Protect your eyes: Whether playing sports, working construction, or fixing something at home, you must wear safety goggles or glasses to help prevent injuries.
• Eat nutritious foods: Leafy greens as well as fish high in omega-3 fatty acids, like salmon and trout, can help keep your eyes healthy.
• Prioritize exercise: Staying active helps prevent certain conditions, like diabetes, high cholesterol, and high blood pressure, which can all impact eye health.
• Wash your hands: If you wear contact lenses, wash your hands before removing or putting them in. This helps prevent infections and other issues.
• Avoid sharing makeup: Using the same makeup as someone else can spread infection. Replace eye makeup every three months, remove makeup before bed, and consider speaking to an ophthalmologist if you have persistent redness.

Blue light is a common light found in sources like the sun, your phone, and your computer. Researchers have been exploring the impact of blue light on eye health. While there is some evidence that blue light can lead to dry eyes, eye sensitivity, and even certain eye conditions and diseases, further research is necessary.

Be aware of how much time you spend on your devices and take steps to lower your exposure. You can also try blinking more often and using the 20-20-20 rule. If you notice changes in your vision, discomfort like pain, or dryness, consider speaking to an eye care professional for advice.