Screens Are with Us All Day Every Day in this Digital Age Whether on computers, scrolling through social media on smart phones or unwinding with a tablet, we now spend more time than ever in front of more and more comparatively digital devices. But while technology has made life more convenient, there is increasing wariness of the hidden forces causing damage from extended screen exposure — and that’s the effects of blue light on our eyes.
What Is Blue Light?
Blue light is a high-energy visible (HEV) light, along the 400-500 nm range on the visible light spectrum. It is emitted naturally by the sun, but in our digital era, blue light is also generated by artificial sources such as LED lighting, televisions and, most importantly, the screens of our smartphones, computers and tablets. The blandishments of screens have made screen time a necessity for work and play, and the result is a significant increase in our exposure to blue light from those devices.
Blue Light and Its Effects on Eye Health
Blue light, unlike visible light from some other colors it has a shorter wavelength and therefore, is more energetic and can penetrate further back into the eye. This starts to raise questions around the effect that it might potentially have on both our vision health and our general health.
Digital Eye Strain Computer vision syndrome (or digital eye strain) is one of the most prevalent symptoms experienced due to extended screen time. Although this condition is not specifically caused by blue light, the increase in digital device use typically leads to discomfort such as dry eyes, blurry vision, headaches, and trouble focusing. Blue light, in particular, can intensify these symptoms because of its high energy, and because our eyes aren’t as good at focusing blue light as they are with other forms of light.
Possible Eye Damage Some studies have raised concerns that blue light exposure over time could damage the retina, the light-sensitive layer of tissue at the back of the eye. The high-energy wavelengths of that blue light are thought to increase the risk of retinal damage over time, and may contribute to age-related macular degeneration (AMD), which is a leading cause of vision loss in older adults. However, the jury is still out with ongoing research, although there is some evidence that blue light may cause some degree of retinal damage, and more research is needed.
Disruption of Sleep Patterns One of the most widely known effects of blue light exposure is its ability to interfere with the body’s internal clock, or circadian rhythm. Blue light is known to inhibit melatonin, the hormone responsible for our sleepy feelings. This is also why using screens late at night — and especially before you go to bed — can make it difficult for you to fall asleep as well as disrupt the quality of your sleep. Excessive exposure to blue light can disrupt the sleep-wake cycle, causing health problems such as fatigue, reduced work efficiency, and even affects the mood leading to diseases like depression and anxiety.
How to Protect Your Eyes from Blue Light?
As our use of digital devices increases, avoiding blue light exposure may not be reasonable. But there are a few ways to minimize its potential dangers and keep your eyes healthy. 1.
Use Blue Light Filters or Glasses The most effective method in reducing blue light exposure is to use blue light filtering tools. Many devices are equipped with an included light filter already, or you can find applications that will analyze your screen’s blue-light emissions and adjust them according to the time of day. There are also special glasses that you can buy that actually filter blue light out. These can be especially useful for those who spend many hours in front of a screen and wish to ease eye strain and potential long-term damage.
Use the 20-20-20 rule To combat digital eye strain, experts suggest the 20-20-20 rule: For every 20 minutes of screen time, take a 20 second break and look 20 feet away. This practice allows your eyes to have a moment of rest and refocus, alleviating the strain of staring at a screen all day.
Adjust Lighting and Screen Brightness The amount of light in your surrounding environment does an important function in mitigating eye fatigue. Having the room well-lit will help prevent too much contrast between the screen and its environment (dimming your surroundings can make it more difficult to your eyes adjust). Also, set the brightness and contrast on your devices to what works in the light around you, avoiding screens that are too bright or too dark to see comfortably.
Limit Screen Time Before Bed Avoid seeing phone usage in the hour or two leading up to bed, as this can help mitigate with your sleep patterns. Try to revert to nonelectronic activities (like reading a book or journaling) as bedtime approaches. If you must use screens, use blue light blocking apps or wear blue light blocking glasses in the evening.
Get Your Eyes Examined Regularly Regular eye exams are important for the health of your eyes, particularly if you are spending countless hours in front of digital devices. An eye doctor can help you keep track of the health of your eyes and see early signs of digital eye strain — or other
conditions, plus how you can protect your eyesight over time.
How does blue light affect eye health?
The risks are particularly assumed to be for anyone whose job or other activity involves long hours staring at a phone or computer, as blue light inhibits the body’s natural production of melatonin, which disturbs circadian rhythms. Through this digital age we are treading, let’s remain mindful of the risks but not mere victims of it. Whether which means setting filters, blocking unwanted display time or enhancing our sleep high quality, we all know make our digital interplay a more wholesome and extra snug one and may safeguard our eyes from it.
