Your eyes can protect themselves from some kinds of light.
For example, your cornea and lens protect the light-sensitive retina from UV rays. Your retina is located at the back of your eye.
However, your eyes cannot protect themselves from blue light exposure. The natural blue light from the sun exceeds the amount emitted from a device.
Some eye health experts are concerned about the blue light emitted from digital devices. This is because many people spend so much time using them closely.
A 2020 study found that during COVID-19 lockdowns, 32.4percent of the participants used a blue-light-emitting device nine to eleven hours a day.2
Another 15.5percent used devices 12to 14 hours a day. This significant amount of time using screens is likely due to the way people lived and worked during the pandemic.
Research does not currently appear to validate the concern about exposure to blue light. Eye doctors state there is little proof that blue light exposure from digital devices damages the retina.4
However, there is one recent exception. Doctors reported that a woman using an LED face mask to improve her skin suffered from distorted vision and a retinal lesion afterward.8
Additionally, some animal studies show that blue light exposure can damage retina cells.3
LED devices are still relatively new. No long-term studies have shown how blue light may affect your eyes during your lifetime.8
Risks of Blue Light on Eye Health
Current research suggests that blue light exposure from devices likely doesn’t pose a serious risk to your eyes.
However, there are still some risks to consider:
1. Age-related macular degeneration (AMD)
AMD is the leading cause of sight loss in people over 50. It occurs when a structure in the back of your eye becomes damaged as you age. This structure is called the macula.
AMD causes vision loss in the center of your field of vision. Details and objects in the middle of your sightlines become blurry. Over time, they may become impossible to see.
Animal and lab studies have raised questions about whether blue light can speed up AMD.
But researchers don’t believe there is a link between using LED digital device screens and AMD.4
2. Digital eye strain
Using digital screens up close or for long periods can cause eye strain.6
When people use digital devices, they tend to blink less often than usual. Fewer blinks mean less moisture and more strain on the eyes.
Blue light exposure may affect your sleep-wake cycle.
Light sensors in your eyes and skin can tell the difference between daylight and nighttime.
Bright daylight has intense blue waves. Warmer, redder tones indicate that the day is ending.
When the light around you settles into sunset shades, the sensors in your eyes trigger your body to release its natural stores of melatonin. Melatonin is a sleep-inducing hormone.
When you experience blue light exposure in the evening hours, your body does not release as much melatonin as usual. As a result, your sleep cycle is delayed or disrupted.7
4. Other risks
Other problems may develop from harmful blue light, including:
An increased risk of hormone-related cancers. For example, breast and prostate cancers10
Lower levels of leptin. This is a chemical that signals fullness following meals11
Metabolic changes. Especially blood sugar levels
How to Protect Your Eyes From Blue Light
The following steps may help reduce the risks from exposure to blue light:
1. Take frequent breaks
When using a device that emits blue light, stop every 20minutes. Try focusing on objects that are around 20 feet away. Study those objects for 20 seconds before returning to screen time.
2. Keep your eyes moist
Eye drops and room humidifiers can help keep your eyes from becoming too dry and irritated while using devices.
3. Use prescription eyeglasses
Squinting at screens for extended periods is not healthy for your eyes.
If you need prescription eyeglasses to correct your vision, make sure you wear the right prescription suitable for the distance between your eyes and the screen. This is ideally arm’s length away. Most glasses are designed for longer distances.
4. Adjust the blue light on your screen
To lessen the risk of eye strain and sleep issues, try setting your screens to a night shift setting or dark mode. The night shift setting typically uses warmer tones.
5. Try blue light screen filters
You can buy blue light filters such as screens for your computer screen when working at night. These filters can reduce the glare from your screen.12
Blue light filtering screens can block blue light by up to 30 to 60 percent. However, it’s not clear if blocking blue light helps improve the sleep-wake cycle for those who use back-lit screens before bed.
These lenses filter blue light rays to help stop them from entering your eyes and damaging them. Blue light lenses usually have a slightly yellow tint to counterbalance blue light.
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Melody Huang is an optometrist and freelance health writer. Through her writing, Dr. Huang enjoys educating patients on how to lead healthier and happier lives. She also has an interest in Eastern medicine practices and learning about integrative medicine. When she’s not working, Dr. Huang loves reviewing new skin care products, trying interesting food recipes, or hanging with her adopted cats.
Ellie is a full-time freelance writer, producing articles in various fields, including the medical industry. Ellie writes content in the areas of dentistry, addiction, mental health, and optometry. Her mission is to produce authoritative, helpful, and research-backed optometry content to encourage people to look after their eyesight and seek any treatment they need.
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