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Screen time has surged rapidly in this digital era, especially after COVID-19 and with the rise of remote work. We are constantly exposed to blue light, whether from sunlight, smartphones, TVs, laptops, or tablets. According to a 2023 report, the average screen time for users aged 16-64 worldwide was 6 hours and 40 minutes per day across various devices.1 Ongoing research explores the impact of blue light exposure on eye health and sleep. While blue light exposure has been identified as a potential health concern, many myths regarding screen time and eye health are untrue.
In this blog, we will debunk the myths from facts about blue light and screen time damage and explore ways to protect your eyes and improve sleep using tools like sleep glasses, sleep light adjustments, and blue light filters.
Synopsis
What is Blue Light?
Blue light is one component of the visible spectrum of light that the human eye can detect, and it's all around us, just as any other source of light. Blue light is a high-energy, short-wavelength light naturally occurring in sunlight. Artificial lighting sources include fluorescent lighting, LED televisions, smartphones, tablets, and computer monitors. While blue light is useful, too much artificial blue light, particularly at night, can interfere with sleep, lead to digital eye strain, and induce photochemical reactions, causing damage to retinal cells.
You can minimise these effects by learning the ways to block blue light to promote better eye health and sleep quality.
Myths vs. Facts About Blue Light & Screen Time Damage
Myth #1: Blue Light from Digital Screens Causes Permanent Eye Damage
Fact: Prolonged exposure to blue light from digital screens can lead to discomfort and digital eye strain. There is no scientific evidence indicating that eye strain can cause permanent damage, although some high-intensity blue light can be harmful. However, digital devices should be used responsibly to avoid any type of discomfort, such as dry eyes, redness, or headaches.
Myth #2: Blue Light Completely Blocks Melatonin Production
Fact: Exposure to blue light in the evening or at night interferes with melatonin production, reducing its levels, disrupting the circadian rhythm, and making it harder to fall asleep. But it doesn’t block melatonin entirely. Blocking blue light using filters, sleep glasses, and limiting screen use before bed can improve sleep quality.
Myth #3: All Types of Blue Light are Harmful
Fact: Blue light is naturally available from sunlight, which isn’t bad, as it helps boost mood, energy, brain function, and attention along with regulating circadian rhythm. However, the problem arises due to prolonged exposure to artificial blue light from screens, especially during the night, which disrupts the sleep cycle.
Myth #4: Blue Light Sleep Glasses Are a Marketing Gimmick
Fact: Blue-light-blocking glasses, screen filters, and sleep glasses can be helpful, especially if you spend long hours on screens. These sleep glasses can filter out excessive blue light emitted from screens, thereby reducing eye strain and improving sleep quality.
Myth #5: Dark/Night Mode Completely Eliminates Blue Light Exposure
Fact: Although using dark or night mode in smartphones can reduce brightness and blue light, they don’t completely block the blue light. To reduce eye strain and block blue light, make use of simple tools like sleep light adjustments, blue light filters, screen protectors, sleep glasses, etc.
Myth #6: Screens Won’t Affect Me If I Have Good Eyesight
Fact: Even if you have perfect vision, you may experience digital eye strain if using screens for a prolonged time. Therefore, regardless of your eyesight quality, taking regular breaks, blinking your eyes frequently, and practising good screen habits are crucial to protecting your eyes.
How to Protect Your Eyes and Improve Sleep?
Blue light is not as harmful as myths suggest, but reducing excessive screen time at night is essential to protect the eyes from straining and improve sleep quality. Here are some good screen habits to follow:
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Use sleep glasses or blue light-blocking filters when working late at night
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Reduce screen exposure, especially 1-2 hours before bedtime, to allow natural melatonin production
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Activate night mode on your devices at night
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Adjust the brightness of screens to avoid straining your eyes
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Take frequent breaks using the 20-20-20 rule: After every 20 minutes, look at something 20 feet away for 20 seconds
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Increase exposure to natural light during the day
Conclusion
Today, it's increasingly getting hard to avoid digital screens and the blue light they emit. At the same time, it's important to be aware of the common myths associated with screen time. With small adjustments, you can effectively block blue light, improve sleep through sleep light filters, and maintain healthy vision.
For further guidance and regular eye check-ups, consult an ophthalmologist at Manipal Hospitals, Bhubaneswar, to keep your eyes healthy.
FAQ's
Although research suggests that blue light does not pose serious risks to eye health, there are still some potential concerns to consider:
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Dry eyes
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Headaches
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Eye fatigue and strain
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Tired or sore eyes
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Fatigued facial muscles
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Disrupted sleep cycle, which may increase the risk of hormone-related cancers, metabolic changes, and other sleep disorders
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Prolonged exposure may contribute to retinal cell damage and vision problems
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Potential link to cataracts over time
Warm and natural light sources are generally considered beneficial for eye health as they help reduce eye strain. These include natural daylight, warm-toned LEDs, incandescent bulbs, and halogen bulbs.
Blue light or sleep glasses are generally safe to wear, but before introducing them to your routine, consult an ophthalmologist. They can help you in selecting the right quality and fitting as per your lifestyle needs and vision.
To maintain your eye's health, eat a balanced diet rich in antioxidant fruits, vegetables, and fish; get regular eye exams; protect your eyes from the harmful effects of the sun, take breaks from screens, avoid smoking; maintain a healthy weight; practice good eye hygiene; and get enough sleep.
You can schedule an appointment at the Ophthalmology Department at Manipal Hospitals, Bhubaneswar, by contacting us or visiting our website.
Visit: https://www.manipalhospitals.com/bhubaneswar/specialities/ophthalmology/
Contact no: 0674 666 6600
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