The Digital Age: How Can We Protect Our Eyes From Blue Light?

Screens are everywhere in our daily lives i.e from our phones and laptops to tablets and TVs. While they help us stay informed and connected, they also come with a hazardous cost: prolonged exposure to blue light, a high-energy visible light that can take a toll on your eyes and sleep.

Let’s break down what blue light does, how it impacts your health, and what you can do today to protect your vision.

WHAT IS BLUE LIGHT?

Blue light is part of the visible light spectrum and occurs naturally in sunlight. It helps regulate your sleep-wake cycle and boosts alertness during the day.¹ But when it comes from screens, especially when  exposed to it for hours, it can be detrimental to health. 

Blue light is a short wavelength, high energy light.1 Unlike natural blue light, which we encounter during daylight hours, screen-based blue light is often absorbed at close range and late into the evening, right when our bodies should be resting and winding down.2

THE HEALTH EFFECTS OF BLUE LIGHT

While the body can handle short bursts of screen time, long term exposure to blue light may contribute to several undesirable health issues:

Digital Eye Strain
Staring at screens for hours without breaks can lead to digital eye strain, also known as computer vision syndrome. Symptoms may include dry eyes (most common), headaches and blurred vision.3

Sleep Disruption
Blue light can interfere with melatonin production, making it harder to fall asleep or get restful sleep especially when screen time continues late into the night .4

Potential Retinal Stress
Some lab studies suggest that long term blue light exposure could contribute to oxidative stress in retinal cells, possibly increasing the risk of age-related macular degeneration which may lead to having difficulty reading, driving, recognizing faces, or doing tasks that require seeing details.5

TIPS TO PROTECT YOUR EYES

1. Follow the 20-20-20 Rule:
   Every 20 minutes, look at something 20 feet (6 meters) away for at least 20 seconds. This helps relax your eye muscles and prevent fatigue.6
2. Use blue light filters:
   Enable “night mode” or blue light filters on your devices. They reduce glare and help limit exposure in the evening.1
3. Limit screen time before bed:
   Stop using digital devices at least 2 hours before sleeping.4
4. Wear blue light blocking glasses:
   Some people find relief from digital eye strain with blue light filtering lenses. While results vary, they’re generally safe to try.7
5. Keep your eyes moist:
   Blink regularly and consider using lubricating eye drops to prevent dryness.7,8
6. Supplements for eye health:
   Certain supplements can help protect your eyes from oxidative stress and support long-term vision:

• Lutein and Zeaxanthin: Found in leafy greens and available as supplements. These antioxidants help filter blue light and support the retina.9
• Omega-3 fatty acids: Found in fish oil. It helps maintain the integrity and function of retinal cells, protecting against degeneration and oxidative stress.10
• Vitamin C, E, and Zinc: These are key in improving your vision and overall eye health.11
• Procyanidins (e.g., from grape seed extract): Potent polyphenols that protect retinal cells by combating oxidative stress and enhancing microcirculation.12

CONCLUSION

Digital screens aren’t going away but that doesn’t mean your eye health has to suffer. With the right mix of smart habits and nutritional support, you can enjoy the benefits of technology while keeping your vision strong for years to come. Consult with our pharmacists in any CARiNG Pharmacy outlet if you need further advice.