People today spend more time than ever in front of screens, whether it’s smartphones, tablets, or computers. While these devices are incredibly useful, they also emit blue light, a high-energy visible (HEV) light that can impact both your eyes and your sleep. But what exactly does blue light do to your vision, and why should you care about it? Keep reading to find out how blue light affects your eye health and sleep patterns and how to minimize its effects.
What is blue light?
Blue light is a type of light that comes from the sun, digital screens, LED lights, and energy-efficient lighting. It’s visible to the human eye and has a short wavelength, meaning it produces a higher amount of energy. While blue light from the sun helps regulate your sleep-wake cycle during the day, the blue light from screens can be harmful after too much exposure.
How blue light affects your eyes
When we look at digital screens for extended periods, our eyes are exposed to blue light. Here are some common effects it can have on your eyes:
- Digital eye strain – Also known as “computer vision syndrome,” this can lead to symptoms like dry eyes, blurry vision, headaches, and neck or shoulder pain. The strain comes from staring at screens for long periods without taking breaks.
- Increased risk of retinal damage – Some studies suggest that long-term exposure to blue light may contribute to retinal damage over time. While research is still ongoing, there is concern that prolonged exposure could increase the risk of age-related macular degeneration (AMD).
- Discomfort and glare – Blue light can contribute to glare on digital screens, which can make it harder to focus and cause discomfort. This is especially problematic in low-light conditions.
How blue light affects your sleep
Blue light doesn’t just affect your eyes; it can also impact your sleep patterns. Here’s how:
- Disrupts melatonin production – Blue light exposure, particularly in the evening, suppresses the production of melatonin, the hormone responsible for regulating sleep. Reduced melatonin levels can make it harder to fall asleep and stay asleep.
- Affects your circadian rhythm – Your body’s internal clock, or circadian rhythm, relies on natural light to determine when it’s time to wake up and when to sleep. Blue light exposure late in the evening can trick your body into thinking it’s still daytime, making it harder to wind down and get restful sleep.
What you can do to reduce blue light exposure
Now that we know the effects of blue light, let’s look at some ways you can minimize its impact on your eyes and sleep:
- Wear computer glasses – At Spectrum Eye Care, we offer computer glasses in Colorado Springs that are designed to filter out harmful blue light. These glasses help reduce symptoms of digital eye strain like irritated eyes, dry eyes, headaches, and neck and shoulder pain. They also typically include slight magnification to make it easier to see your screen clearly. If you often find yourself squinting or straining to focus on your screen, computer glasses may be the perfect solution for you.
- Adjust your screen settings – Many devices now feature blue light filter settings or “night mode” that reduce blue light exposure in the evening. Enable these features to minimize the impact on your sleep.
- Take frequent breaks – Use the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to rest your eyes.
- Limit screen time before bed – Try to avoid screens for at least an hour before bedtime to allow your body to naturally produce melatonin and help you fall asleep more easily.
- Switch to warmer lighting – Use warm-toned lighting in the evening, which emits less blue light than cooler, daylight bulbs.
- Get outside during the day – Spending time in natural sunlight helps regulate your circadian rhythm and offsets the effects of blue light exposure from screens.
In conclusion
Blue light is a part of modern life, but by making some lifestyle changes, you can protect your eyes and sleep. At Spectrum Eye Care in Colorado Springs, we can help you find the right eyewear to reduce digital eye strain and help you work more comfortably. If you’re experiencing discomfort or sleep issues related to blue light exposure, please request an appointment online today to learn more about how we can help.
