Blue light is a short-wavelength part of visible light. It comes from many everyday devices like smartphones, computer screens, and tablets. Long periods of exposure may harm your eyes.
Because screens are part of modern life, avoiding them entirely is unrealistic. A practical step is to use blue light blocking glasses. These glasses can help protect your eyes and keep them healthier. Still, talk with an eye care professional before making decisions—trust their advice for what’s best. Below, we cover the possible harms of blue light and practical ways to reduce your exposure.
How blue light affects the cornea
Our eyes have defenses that block UV rays from reaching the retina, but blue light can get past these protections and reach the cornea. This can cause immediate eye problems, like discomfort or irritation.
How blue light affects melatonin and sleep
Melatonin is the hormone that helps regulate sleep. Exposure to blue light can suppress melatonin production, making it harder to fall asleep and lowering sleep quality. Regular late-night screen use can disrupt your circadian rhythm—the body’s internal clock—and lead to irregular sleep patterns and sleep disturbances.
Age-related eye problems
Long-term exposure to harmful blue light may speed up age-related eye issues, including cataracts and macular degeneration. Focusing on eye care can help reduce this risk.
Digital eye strain and headaches
Blue light contributes to digital eye strain, which can cause symptoms like headaches, blurry vision, and eye fatigue. Computer Vision Syndrome is a common result of extended screen use and often leads to more frequent headaches. To reduce this, take short breaks when using devices and keep a comfortable distance from your screen.
Retinal damage
Blue light reaching the retina can cause damage similar to that seen in age-related macular degeneration.
Dry eyes
Spending a lot of time looking at screens can lead to dry eyes. Using the right glasses, including blue-light lenses, and following good eye care habits can help ease symptoms.
Ways to reduce blue light exposure
– Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
– Wear properly prescribed glasses: squinting at screens can make strain worse. Get an eye exam and wear the correct prescription.
– Keep your eyes moist: use artificial tears or eye drops if your eyes feel dry or irritated.
– Reduce blue light from your devices: enable settings like “night shift” or blue-light filters to give your screen warmer tones in the evening.
Thanks to online shopping, you can order prescription or blue-light glasses easily and have them delivered to your door after getting your prescription.
References:
https://www.healthline.com/health/what-is-blue-light#limit-exposure
https://www.foreyes.com/blog/10-ways-how-blue-light-can-affect-you