Blue light usually comes from the sun but also from digital screens and LED lights. Some experts believe artificial sources may be causing eye damage in humans, but studies are inconclusive.
You’re probably reading this guide right now on a screen that is emitting blue light. So, with the amount of time people spend in front of screens nowadays, do you need to be concerned about the amount of blue light going into your eyes?
What is Blue Light?
The world contains electromagnetic energy that travels around, and through, us in waves. Most electromagnetic waves are invisible, except for a small band known as Visible Light, that can be detected by the human eye. Visible light waves vary in length from 380 nanometres (violet light) to 700 nanometres (red light).
The longer the wave, the less energy it transmits. Blue light has very short, high-energy waves. They’re only slightly longer and less powerful than UV rays.
Blue light, like all colours of visible light, is all around you. The sun emits blue light, alongside fluorescent and incandescent light bulbs. Human beings are exposed to more blue light than ever because of the widespread use of devices that rely on light-emitting diode (LED) technology.
Screens of computers, TVs, phones, and tablets all use LED technologies with high amounts of blue light.
How Does Blue Light Affect Your Eyes?
Whilst your eyes are equipped with structures that protect them from some types of light, those structures don’t keep out blue light. Your cornea and lens protect the light-sensitive retina at the back of your eye from damaging UV rays, however.
Some eye health experts have expressed concerns about exposure to blue light from backlit digital screens and devices. This is because people spend so much time on them and use them at such a close range. However, this is more of an issue to do with eye strain than the effects of blue light. People tend to blink less when using digital devices, which contributes to dry eye and eye strain.
So far, research does not appear to validate the concerns about blue light eye damage.
However, exposure to a lot of blue light before bed can disrupt sleep patterns as it affects when our bodies create melatonin. Interruption of the circadian system plays a role in the development of type 2 diabetes, heart disease, cancer sleep disorders, and cognitive dysfunctions.
Blue Light and Digital Eyestrain
Using digital devices up close or for long periods of time can lead to digital eyestrain.
Research has shown that when people use phones, laptops, and other digital devices, they tend to blink less often than normal. Fewer blinks can mean less moisture.
When your eyes are strained from staring at a blue light emitting screen, you might notice the following:
- Dry eyes
- Sore or irritated eyes
- Tired eyes
- Headaches
- Facial muscles fatigued by squinting
Blue light scatters more easily than most other visible light. This may make it difficult for your eye to focus when receiving blue light. Instead, your eye may process blue light as poorly focused visual static. This reduction in contrast may make it more difficult for your eye to process blue light, potentially contributing to eyestrain.
Are There Any Benefits To Blue Light?
Blue light boosts alertness, helps memory and brain function, and elevates mood. It regulates your body’s natural wake and sleep cycle (circadian rhythm). Sunlight, the biggest source of blue light, is also important for the growth and development of eyes and vision in children.
Light, in particular blue light that reaches the retina, can also affect psychological wellbeing. For example, light therapy is used to treat winter depression and insomnia. However, it should be done in moderation as too much light exposure carries certain risks and can be damaging.
Do Blue Light Glasses Work?
There are many studies on blue light glasses, but there is yet a consensus to be reached. However, they can help protect eyes from eye strain caused by overexposure to blue light.
If you spend a lot of time using digital devices and notice digital eye strain, blue light glasses might be helpful.
Limiting Blue Light Exposure / Reducing Digital Eyestrain
Use the 20/20/20 Method
When using a device that emits blue light, stop every 20 minutes to focus on an object that is 20 feet away for 20 seconds.
Keep Your Eyes Moist
Eye drops, like artificial tears, and room humidifiers are good ways to keep your eyes from becoming too dry and irritated when using blue light devices.
Use Glasses With The Correct Prescription
Squinting at screens for long periods of time isn’t recommended for the overall health of your eyes. If you wear prescription glasses to correct your vision, make sure you’re wearing the correct prescription.
Adjust The Blue Light On Your Screen
To lower the risk of eyestrain and sleep disturbance, you can set your screens to a ‘night shift’ setting that uses warmer tones. You can also buy blue light screen filters for when you’re working at night. The filter is designed to cut the glare of your screen.
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If you’re concerned about your eye health, book in for a comprehensive eye exam with D. I. Blow Opticians today.
