We're exposed to blue light from many sources every day-the sun, TVs, smartphones and tablets, fluorescent lights in offices and stores, LED lights on our alarm clocks or microwaves. The intensity of this type of light varies depending on the source, but all blue light has the potential to cause harm to our eyesight. To help you understand the effects of blue light on our eyes and how we can avoid it, here's some background information and tips.
What is Blue Light and Where Does it Come From?
When we're talking about blue light, we're referring to a range of wavelengths on the visible light spectrum. This type of light has a shorter wavelength and higher energy than other colors on the spectrum, which is why it's sometimes also referred to as high-energy visible (HEV) light.
While blue light is found in natural sunlight, the majority of our exposure comes from manmade sources like screens or fluorescent lights. And unfortunately, we're being exposed to more blue light than ever before. One study showed that the average person's exposure to blue light has increased by about six times since the year 2000. This has led to some pretty serious concerns about the potentially harmful effects of blue light on our eyesight and the increased use of blue ray glasses and filters. The American Optometric Association has even declared "Computer Vision Syndrome" as an official diagnosis.
How Does Blue Light Affect Our Eyesight?
Blue light is particularly harmful because it's one of the shortest and highest energy wavelengths in the visible spectrum. This means that it can potentially cause more damage to our eyes than other types of light.
When blue light hits the retina, it scatters more than other types of light. This scattered light can cause damage to the cells in the retina over time. Studies have shown that too much exposure to blue light can lead to macular degeneration, which is the deterioration of the central part of the retina. Blue light can also cause digital eye strain, which is a condition that results from staring at electronic screens for long periods. Symptoms of digital eye strain include eye fatigue, blurred vision, dry eyes, and headaches. It is also proven to cause problems with our sleep cycles, leading to insomnia or disturbed sleep and decreased productivity.
While more research needs to be done to definitively say that blue light is harmful to our eyesight, there are some simple steps we can take to reduce our exposure and protect our vision.
How Can We Reduce Our Exposure To Blue Light?
Even though blue light is all around us, there are a few things we can do to reduce our exposure to blue light and protect our eyesight.
Blue Light Blocking Glasses
One of the simplest ways to reduce blue light exposure is to wear sunglasses that block out HEV light. There are also glasses specifically designed for blocking blue light, and they come with a filter that reduces the amount of HEV light that enters your eyes. If you're working on a computer or using a phone or tablet, it's a good idea to wear blue-light-blocking glasses for extended periods. While they won't eliminate our exposure to blue light, they can help reduce the amount of scattered light that hits our retina and cause damage. They're available in many different styles, so you can find a pair that suits your personality and lifestyle.
Blue Light Filters
If you're looking for a more affordable option, try using a blue light filter on your electronic devices. These filters work by reducing the amount of blue light that's emitted from your screen. Many phones and tablets already have built-in blue light filters, but you can also find them as apps or settings on your device. If you don't want to wear blue-light-blocking glasses, this is a good alternative that can help reduce your exposure to blue light.
Adjust Settings on Your Devices
You can also adjust the settings on your electronic devices to reduce blue light exposure. On most phones and tablets, you can find a "night shift" or "night mode" setting that changes the color of your screen to a warmer hue. This can help reduce the amount of blue light that's emitted from your device and make it easier on your eyes. You can also adjust the brightness and contrast settings on your device to reduce the amount of blue light that's emitted.
Take Frequent Breaks
If you're working on a computer or using a phone or tablet for extended periods, it's important to take frequent breaks. This will help your eyes rest and reduce the strain that's caused by blue light. You can also use the 20-20-20 rule to take breaks throughout the day. Every 20 minutes, look away from your screen at something that's 20 feet away for 20 seconds. This will help your eyes refocus and reduce the strain that's caused by looking at a screen for long periods.
While exposure to blue light might not necessarily be harmful to our eyesight, it is important to be aware of the potential dangers and take steps to reduce our exposure. By following the tips above, we can all help keep our eyes healthy and prevent any potential long-term damage. So whether you're working on a computer, using a phone, or just enjoying the sun, make sure to take care of your eyes and reduce your exposure to blue light.