Shedding Light on Blue Light
November 2, 2021
If you are reading this article, you are most likely reading it on a device that emits blue light. With the amount of time people spend in front of screens reaching record highs, concerns are growing about the effects on our eyes. Although people often associate blue light with digital devices, the largest source of blue light is sunlight. Other sources include fluorescent light, compact fluorescent light bulbs and LED light. Blue light exposure from screens is much less than the amount of exposure from the sun. It is also no more damaging than blue light from the sun.
Blue light can be both beneficial and harmful. Blue light helps suppress the body’s melatonin production for boosting general alertness and awareness during the day. Other benefits include improving seasonal depression, improving memory and cognitive function, and improving acne and other skin conditions.
What are Symptoms of Over Exposure to Blue Light?
- Digital Eye Strain
- Dry Eyes
- Eye Irritation (burning and stinging)
- Trouble Sleeping
- Headaches
- Blurred Vision
- Neck and Shoulder Pain
What is the Danger of Over Exposure to Blue Light?
Prolonged nighttime exposure to blue light from digital screens or artificial lighting can disrupt the body’s circadian rhythm when the body naturally produces the hormone melatonin to encourage sleep. A 2014 study in the journal Photochemistry and Photobiology found that just a week of increased exposure to blue light before bed cut sleep time by an average of 14 minutes. Along with decreasing sleep time by suppressing levels of melatonin, reading on blue light devices before bed also prolongs the time it takes to fall asleep, reduces the amount and delays the timing of REM sleep, and reduces alertness the following morning, according to a January 2015 study in the Proceedings of the National Academy of Sciences. It also found that reading on such devices delays bedtime without changing when people wake in the morning.
Dr. Cape states: “While there is a possibility that excessive blue light exposure can affect melatonin release which disrupts the sleep cycle, there is no new evidence to suggest that device-derived blue light exposure increases the risk of ocular damage. Although, extended use of these devices has been shown to cause symptoms of dry eyes, blurred vision, and headaches. The use of a wide brim hat will decrease outdoor blue light exposure significantly. Wearing sunglasses, specifically blue-blocking sunglasses, will decrease exposure substantially. These devices reduce the eye’s UV and visible blue light exposure, slowing the development of cataract, eyelid cancer, pterygium and soft drusen, a risk factor for the development of exudative age-related macular degeneration.”
How Can You Prevent Over Exposure to Blue Light?
- 20x20x20 Rule: Every 20 minutes spent looking at a screen, you should try to look away at something that is 20 feet away from you for a total of 20 seconds. This exercise allows our eyes to take breaks and helps prevent decreased blinking, which can lead to dry, irritated, and tired eyes.
- Blue Light Protective Devices: These devices include blue light blocking glasses, sunglasses, and screen protectors. Marietta Eye Clinic has partnered with the most innovated lens manufacturers to offer you premium products, including blue light protective lenses.
The most effective way to decrease the chances of prolonged ocular damage from blue light are regular routine eye exams. This not only gives you an opportunity to discuss preventative measure against blue light exposure, but it also allows your eye doctor to locate signs of damage before symptoms occur. So, stop by Marietta Eye Clinic today to discuss protective eyewear and other treatments with one of our highly trained eyecare providers.
References and Additional Resources
The American Academy of Ophthalmology (AAO) is the world’s largest association of eye physicians and surgeons. It describes itself as a “global community of 32,000 medical doctors who protect sight and empower lives by setting the standards for ophthalmic education and advocating for our patients and the public.” Its website is a great resource to learn more about how to care for your eyes.
The American Optometric Association (AOA) describes itself as the leading authority on quality care and an advocate for our nation’s health, representing more than 44,000 Doctors of Optometry, optometric professionals, and optometry students.
https://www.aao.org/eye-health/tips-prevention/should-you-be-worried-about-blue-light
https://www.aoa.org/news/clinical-eye-care/health-and-wellness/battling-blue-light?sso=y
https://www.aoa.org/about-the-aoa/press-room/press-releases/2017-save-your-vision-month?sso=y
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