How Blue Light Affects Your Eyes & How To Protect Them

Unlike the sun, which has a full spectrum of colorful light waves - each with a varying energy frequency - most of the artificial light sources around us have high concentrations of blue light waves. These are some of the most powerful light energy waves, just a step below UV light, and the concentrated doses of blue light experienced in our daily 21st-century lives can damage our eyes and our overall well-being.

As optometrists focused on family vision care, we’ve seen the negative impacts of increased blue light exposure in our patients. We want to educate our patients and community about how blue light affects their eyes and how to protect them.

What’s So Harmful About Blue Light?

It’s not that blue light is inherently harmful. However, our eyes were meant to experience light from the sun and then adapt to the red/orange/yellow and minor blue light spectrum that comprises fire or candlelight. As diurnal creatures, humans are meant to get up and be awake during daylight hours and then go to sleep (giving our eyes a nice long rest) once the sun sets.

However, over time, and especially with the advent of electricity, artificial light sources and some primary entertainment devices emit a large proportion of blue-light waves, and these can negatively affect your eyes.

The most common sources of blue light include:

• Fluorescent light
• CFL (compact fluorescent light) bulbs
• LED light
• Flat screen LED televisions
• Computer monitors, smartphones, and tablet screens

When you consider how each of these items is used in daily life, you can begin to understand why blue light becomes a concern. Rather than the diluted and diffused light from the sun, which we then get a break from once it sets, these artificial sources of light are concentrated in our environments. 

They are often powered on the most at night, during, and after sunset. And, of course, we stare directly into our screens to view text/images, so that means your eyes receive even more direct, concentrated doses of high-energy blue light waves. 

Concentrated doses of blue light cause eye strain

Increased cases of eye strain are one of the number one side effects we observe during our patients’ routine eye exams. In some cases, we can see the evidence in the form of red or irritated eyes or a general look of fatigue.

Other symptoms of eye strain contributed to by blue light include:

• Eyes feeling heavy 
• Feeling tired a lot.
• Achy or uncomfortable eyes.
• Blurred vision after prolonged screen use (that resolves once you’ve taken a break from the screen).
• More frequent headaches (especially after days of long screen use).
• Difficulty concentrating (which can negatively impact school and work).
• Dry eyes (more on that below).

One of the best things you can do to reduce eye strain caused by blue light is to observe the 20/20/20 rule whenever you’re working on computers or spending solid chunks of time on your phone.

Increased dry eye diagnosis

Did you know that you blink far less than usual when you’re looking at screens? Experts have shown that blink rates decrease dramatically when we’re looking at screens, particularly computer screens, tablets, and phones. This means the eyes aren’t cleaned or lubricated as often as they are when you’re off-screen. As a result, we’re seeing increased cases of dry eye. While it’s not 100% the fault of blue light, it is related to screen use, and blue light is certainly a contributing factor. 

Symptoms of dry eye include:

• Red, irritated, or itchy eyes.
• The sensation that the eyes are dry or constantly gritty.
• Excessive eye watering (as the eyes produce tears to compensate).
• Blurred vision that resolves when eyes are soothed.

You can prevent dry eye by using the 20-20-20 rule we mentioned above. Try to consciously blink more when you’re on screens or staring at your phone for long periods of time. Also, keep preservative-free lubricating drops on hand and use them throughout the day. 

Staying hydrated can also minimize the adverse effects of dry eyes, and applying clean, moist compresses can help relieve tired, dry eyes. If dry eye symptoms don’t improve using these methods, schedule an appointment with your optometrist to determine if prescription drops may be helpful.

Blue light contributes to sleep issues that cause other health issues

Remember, we mentioned that humans are primarily diurnal creatures, made to be awake during the daytime (sunlight) and asleep when the sun sets (dark)? We refer to this as a healthy circadian rhythm. Part of what helps you fall asleep at night is sunset (or decreased light). When the sun sets and the lights fade, your brain starts producing sleep hormones (melatonin being a key hormone linked to sleep cycles). Unfortunately, artificial light disrupts this natural balance.

As a result, using bright lights and watching TV or looking at your gadgets/phone after dark can drastically reduce melatonin production, and this affects your sleep patterns. Sleep is essential to healthy physical, mental, and emotional well-being. So, in addition to taking its toll on your eye and vision health, blue light can also compromise your overall well-being by depriving you of the sleep your body needs to rest and reboot. 

A healthy lifestyle is essential to whole body health, including vision and eye health. So, establishing balanced sleep habits is one of the best things you can do for your overall well-being. 

Tips to protect your eyes from the negative effects of blue light

Again, while blue light isn’t inherently harmful, overexposure - or chronic exposure - can negatively affect your eyes. Fortunately, there are things you can do to protect them.

• Set screen time limits to a reasonable amount of time each day to minimize overexposure.
• Purchase a set of blue-light blocking glasses to wear whenever you’re working/playing on a screen.
• Use the 20-20-20 rule to minimize eye strain.
• Ask your optometrist about blue light blocking lenses when selecting new prescription eyeglasses.
• Turn all screens off at least 30 minutes before going to bed (an hour of screen-free time is even better). 
• Make sure to use healthy ambient lighting when using screens/devices to minimize glare (especially in the dark).
• Choose light bulbs that have warm or daylighting features that mimic daylight.
• Use red lights for nighttime lighting to minimize disruption to melatonin production.
• Keep screens out of the bedroom, or have all devices powered off.
• Use an old-fashioned alarm clock so you’re not tempted to use your phone or watch to check the time (which exposes you to blue light and disrupts sleep/wake patterns.

Talk To Eye to Eye Family Eye Care About Blue Light & Your Eyes

Let’s have a conversation about blue light and your eyes the next time you visit Eye to Eye Family Eye Care. In addition to treating any eye strain or irritation related to blue light exposure, we can make sure you have a personalized care plan that protects your eyes from blue light at home, work, and school. Contact us to schedule an appointment.