Blue Light from Screens: Benefits, Risks, and When to Limit Exposure

Jeni_Odley

Blue light is a wavelength of light emitted by electronic devices, fluorescent light, and the sun, contributing to around one-third of visible light. It has short but high-energy waves that may be as powerful as UV rays. Although blue light occurs naturally in our environment, we are being exposed to an increasingly high level of blue light every day because of the widespread use of electronic devices that use LED technology. Moreover, these devices are often used within a short range, sparking debates about the impact of blue light on our eyes.

The potential benefits of blue light exposure

Exposure to blue light has some potential health benefits. It can help us stay alert, boost cognitive function, and even improve symptoms of seasonal depression. Blue light also enhances our body’s natural rhythm, helping us sleep well after dark. Sunlight is crucial for the growth and development of vision in children, as well as providing a key source of vitamin D. 

Which health risks are linked to prolonged screen time and blue light?

Almost all visible blue light passes the front of our eyes. It then reaches the retina and creates the images we see. An estimated 80% of American adults use devices for more than two hours a day, resulting in 59% experiencing symptoms of eye strain from overuse. Although blue light exposure does have benefits, there are also health risks from prolonged screen time.

Prolonged exposure to blue light can damage retinal cells. In extreme cases, this can contribute to vision issues like cataracts, eye cancer, and abnormal growths. Other health-related symptoms of blue light exposure include eye strain, dry eyes, headaches, and blurred vision. Blue light also suppresses the release of melatonin, a hormone that makes us feel sleepy, which impacts our sleep. These disturbances to our body’s internal clock can lead to metabolic disorders and even depression.

When should you reduce blue light exposure?

Blue light tricks the brain into thinking it is daytime, which disrupts sleep patterns and makes us alert instead of tired. In fact, a study conducted by Harvard researchers showed that 6.5 hours of blue light exposure suppressed melatonin and impacted circadian rhythms for around 3 hours, which was twice as much as green light. As such, digital devices should be avoided around two to three hours before bed.

Anyone experiencing discomfort due to overuse of electronic devices should limit their exposure to blue light or consider seeking medical help. 

How to limit blue light from screens 

An effective way of reducing digital eye strain is to take a 20-second break to look at something far away every 20 minutes. Wearing widely available blue light glasses while using devices can also reduce the negative effects of blue light by 10% - 23% while ensuring users can still see their screens. Similarly, blue light filters for computer screens and digital devices protect the eyes without impacting the display.

Windows 11 Night light for reduced blue light exposure

The Windows 11 Night Light function reduces blue light and encourages a more restful sleep. To activate Night Light:

1. Open Settings
2. Click System > Display 
3. Switch on the Night light toggle
4. Adjust the lighting by clicking the right arrow next to the toggle
5. Click Schedule night light to choose when this function should switch on and off

Blue light: the lowdown

Blue light occurs naturally in the sun and can help to regulate our body’s internal clock, boost our mood, and promote alertness. While there are benefits to blue light, overexposure can impact our eye health and sleep quality, and even cause depression. Widely available glasses or screen filters can limit the effects of blue light, and regular eye breaks are recommended during heavy screen sessions. Windows 11 Night light is a handy feature that reduces blue light and promotes better sleep.

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