In our digital age, blue light is something most of us are exposed to daily. This type of light is found in sunlight. However, it also comes from our digital screens. With the rise of screen time, many people are concerned about how blue light affects their eyes.

What Is Blue Light?

This is a high-energy visible light with short wavelengths. Its wavelengths are between 400 and 500 nanometers. Unlike other types of light, blue light has more energy and goes deeper into the eye. It is naturally present in sunlight, but it is also emitted by artificial sources. Things like our smartphones, computers, TVs, and even LED lights give off blue light.

How Does Blue Light Affect Your Eyes?

One of the most common complaints from those who spend a lot of time on screens is eye strain. This condition is referred to as digital eye strain or computer vision syndrome. These symptoms are typically caused by long screen sessions, which can reduce blinking. Here are some of the most common symptoms:

• Dry or itchy eyes.

• Blurred vision.

• Headaches.

• Difficulty focusing.

• Sensitivity to light.

The Impact on the Retina

Another concern is whether blue light can cause long-term damage to the retina. Blue light might contribute to retinal damage over time. There is a concern that long exposure to high blue light levels could lead to age-related macular degeneration (AMD). This is a leading cause of blindness in older adults. However, it is important to know that no final conclusion has been made yet.

Blue Light and Sleep Disruption

Blue light is also known to interfere with the production of melatonin. Melatonin helps to regulate your sleep. Exposure to blue light interferes with how fast melatonin is produced. This can make it much harder for you to fall asleep. This is why experts recommend not using screens for a while before bed. If you find it hard to fall asleep after using your phone, blue light could be a big factor.

How to Protect Your Eyes From Blue Light

While blue light is a part of our daily lives, there are several ways to reduce its impact. Taking a few simple, practical steps can help protect your eyes and overall health. Here are some of the best steps to protect yourself:

• Every 20 minutes, focus your attention on something 20 feet away for just 20 seconds. This well-needed break helps to reduce strain.

• Use blue light filters. Many devices have built-in blue light filters or “night mode” settings to help reduce blue light exposure.

• Limit your screen time before bed. Focus on something other than screens for at least an hour before going to bed. If you must use a screen, use glasses that block blue light.

• Make sure your workspace has proper lighting. Proper lighting reduces the contrast between your screen and the room. This will help reduce eye strain and glare.

• Wear protective eyewear. If you spend many hours on screens, think about wearing special glasses with blue light-blocking lenses. These lenses reduce eye strain and improve your comfort during long screen sessions.

For more on blue light and your eyes, visit Raleigh Eye Center at our Raleigh, Durham, Reidsville, and Henderson, North Carolina, or South Hill, Virginia offices. Call (919) 876-2427 or (252) 492-8021 to book an appointment today.

https://www.healthline.com/health/what-is-blue-light

https://www.aao.org/eye-health/tips-prevention/should-you-be-worried-about-blue-light