Blue light is a high energy light that can impact your mood, sleep, and eye health.
Sherri Gordon, CLC is a certified professional life coach, author, and journalist covering health and wellness, social issues, parenting, and mental health. She also has a certificate of completion from Ohio State's Patient and Community Peer Review Academy where she frequently serves as a community reviewer for grant requests for health research.
Blue light is a high-energy light that the eyes absorb from computers, smartphones, LED lights, and fluorescent lights. The sun is the biggest source of blue light. On a sunny day, it's 100,000 times brighter than your computer screen. Because of its high energy and visibility, blue light can impact your mood, sleep cycle, and even eye health. While it's still up for debate whether blue light can damage eyesight, research shows that exposure can cause eye sensitivity and certain chronic eye conditions.People spend a lot of time on their electronic devices, which emit blue light, and experience blue light exposure from the sun. Most researchers believe that the blue light from devices is dim enough not to cause lasting damage to the eyes. However, there isn't enough evidence to say this with certainty. Early evidence suggests that blue light may damage retinal cells, which help the eye detect light and transmit visual images. This damage can lead to age-related conditions, like Blue light can influence your mood, alertness, hormone production, and sleep cycles. You may notice its impact, especially at bedtime. Not only does blue light disrupt melatonin production, a hormone necessary for sleep, but it also can delay falling asleep and lower your overall Blue light can also influence your performance and well-being. For instance, one study found that exposure to blue light had a positive effect on how your brain processes, alertness, and reaction times. For athletes, this may improve decision-making and help prevent injuries., a type of depression that typically happens in the winter when there's less sunlight. Researchers found that light, particularly blue light, can directly impact mood because retinal cells are sensitive to light.Use the 20-20-20 rule when using your computer or cell phone. This means every 20 minutes, you should look away from your screen for 20 seconds at something about 20 feet away to rest your eyes.Use the dimmer at night to reduce the blue light emitted from your devices. During the day, reduce the glare on your screen by closing the blinds or repositioning your computer. A glare can cause headaches or eye strain.When you stare at a screen for long periods, you tend not to blink as much as you would in other situations. You can reduce eye strain by reminding yourself to blink while using your devices.To ease eye strain, try sitting at least 20 inches or about an arm's length from your screen. You should also look slightly down at your screen.You should try to limit your screen time in the evening to prevent blue light from interfering with your sleep. Set a timer to remind yourself, or add a tracking app showing how much blue light your eyes absorb daily.If you notice changes in your vision, experience dry eyes, or have tension headaches, you should consider reaching out to an ophthalmologist. An ophthalmologist is an eye doctor who specializes in diagnosing and treating eye conditions. They can check your symptoms and make recommendations.during screen time to protect your eyes. Having a yearly eye exam can help determine if you're at risk for certain eye conditions or other complications. and diabetes increase the risk of certain eye diseases. To lower your chances of developing these conditions, take care of yourself as best you can. when you're outside, even on cloudy days, to protect your eyes from the sun's blue light. Look for sunglasses that block 99-100% of UVA and UVB radiation, which can damage the skin and eyes.Whether playing sports, working construction, or fixing something at home, you must wear safety goggles or glasses to help prevent injuries.If you wear contact lenses, wash your hands before removing or putting them in. This helps prevent infections and other issues.Using the same makeup as someone else can spread infection. Replace eye makeup every three months, remove makeup before bed, and consider speaking to an ophthalmologist if you have persistent redness.Blue light is a common light found in sources like the sun, your phone, and your computer. Researchers have been exploring the impact of blue light on eye health. While there is some evidence that blue light can lead to dry eyes, eye sensitivity, and even certain eye conditions and diseases, further research is necessary. Be aware of how much time you spend on your devices and take steps to lower your exposure. You can also try blinking more often and using the 20-20-20 rule. If you notice changes in your vision, discomfort like pain, or dryness, consider speaking to an eye care professional for advice.How To Tell if a Contact Lens Is Still in Your Eye
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