How blue light is damaging your eyes

Technology is evolving faster and becoming more integrated into our lives than ever before, and while that brings a vast array of benefits, it is important to acknowledge how devices like phones, tablets and computers could actually be affecting our health. From protecting our skin to being conscious of our (phone-affected) posture, one such unexpected aspect to consider when it comes to technology is the ability for blue light from devices to damage our eyes. We caught up with Kim Bulder, Naturopath and Medical Herbalist* for Mānuka Health, to learn how the damage is occurring and how we can protect our eyes from blue light.
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What is blue light and how does it damage our eyes?
Blue light is a part of the visible light spectrum, and some exposure is essential for health. Sunlight, surprisingly, is actually the main source of exposure, and devices only produce a fraction of the blue light that reaches our eyes. However, “for many people these days, screen time is an unavoidable part of work and life,” Kim explains. As a result, the amount of time we spend in front of devices and screens, and the proximity of the light source to our eyes can be where problems arise. “Aside from the impact on our sleep and moods, our eyes are very vulnerable to the high energy blue light emitted from digital screens at close range,” Kim says.
Blue light is essential for health but too much can be harmful. While there is still much we don’t know about how blue light affects the eyes, it essentially cannot be reflected by the eye the same way other forms of light are. This means that blue light is absorbed by our eyes rather than reflected. This absorption contributes to what is known as Digital Eye Strain, which is associated with both short and long-term symptoms. This absorption of blue light can present itself in short-term symptoms such as dry and tired eyes, blurred vision and headaches. Long-term symptoms include age-related eye disorder, reduced visual performance, poor glare recovery and retinal and macular damage.
However, it’s not all bad news when it comes to blue light. While more research is necessary to determine how much natural and man-made blue light is ‘too much’ for our eyes, a few small lifestyle changes can actually make a huge difference when it comes to protecting our eyes.
How do we work to protect our eyes from future damage?
“Our eyes do have natural built-in protection to blue light from essential antioxidants Lutein and Zeaxanthin, however the level of protection depends on how much of these essential nutrients we get in our diet,” says Kim. “With modern diets severely lacking in fresh, high-quality produce, many of us would be unknowingly lacking these key nutrients and running the risk of long-term eye damage.”
In order to increase our intake of these nutrients, Kim recommends eating a fresh, healthy and balanced diet (lots of leafy greens and brightly-coloured vegetables) and looking to include daily supplements that provide your body with nutrients that support eye protection.
There are many other steps you can take to help prevent eye strain and blue light exposure. These include practices like blinking consciously, taking screen breaks throughout the day and looking into the mid or far distance to rest the eyes. Avoiding screens two hours before bed will contribute to reduced eye strain and assist with developing more regular sleep cycles. You can also reduce the blue light setting on your screens, invest in blue-light blocking glasses (which often have a yellow tint or are anti-reflective to reduce eye strain) and purchase a blue light filter to go over your screens.
*Kim Bulder B HSc (CompMed), AdvDipHerbMed, AdvDipNat
Did you learn anything you didn’t already know about blue light? Will you be making any of these changes to help protect your eyes from blue light in future?
93 Member Comments
the internet, computers, office jobs. everything is affecting my health!
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I can tell my eyes are working overtime.
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How bad must it be for Nivea to recall all their acne light masks?
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It’s really hard to avoid screens, teachers use apps to communicate, working, even at the supermarket they want you to scan your own groceries
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When I was working, I was in the secretarial/administration field, and I was almost always in front of a computer.
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I didn’t realise most of the blue light were exposed to comes from the sun. I assumed it was all from devices
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It's so hard to reduce screen time in society today given a lot of us have to be on the computer all day for work :( I do use a blue light filter on my phone, and I read physical books instead of ebooks.
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I feel like this is one of those things that I learn now and go "hm this is interesting" and then in 5 years I'll suddenly be like... OH MY GOD BLUE LIGHT IS A PROBLEM WHY HAVEN'T I DONE ANYTHING ABOUT IT.
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A lot of talk about this at the moment.
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Yes. I think I might have some of these symptoms. Eeeek. I'm blinking like mad and looking into the far distance just thinking about it!
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There are many options to reduce screen lighting such as changing phone settings to night and day mode to reduce blue light, screens that can be put in front of monitors to reduce glare, even spectacles can have special lenses to reduce glare.
No doubt the best thing is to reduce screen time generally. I only use my laptop in the morning with natural light around, after working with computers and monitors all day since 1978 and my eyes are suffering now probably due to this constant monitor glare.
Whatever is posted will be there when you check in anyway, so try to limit screen time. Children also need to return back to physical books to enjoy a story, even though my grandchildren do love watching movies too, but also enjoy physical involvement, providing someone else participates with them too.
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I use the blue light filter on my screens and now if I turn it off it hurts my eyes to look at
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Good article as I do wonder if I need to cut down on screen time......ironically I'm an browsing beautyheaven and not actually reducing my screen time.
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Technology has so many negative consequences for our health and well being. I recently had a migraine and had to make an effort to avoid TV, iPad and phone for a full week because it was just too much. It was really difficult but it made me realise we all might benefit from doing it more often.
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Spend all day in front of a pc and then some time in front of one at night when I get home.
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I always use blue light filters for my phone. I do admit that spending long hours on screens makes the eyes really tired and sore.
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A very informative article, thanks for sharing BH.
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I'd my eye number of 2 but constantly exposing my vision to cellphones, TV, Laptop and various source of blue light my number is 3.5 so please avoid using gadgets that are source of Blue light.
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interesting read
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I did learn a lot from this article, I do worry about my eyes since I have been experiencing eye strain as of recent so will try and follow these tips (however no phone 2 hours before bed will be next to impossible for me - I like to read my ebooks just before bed, they help me fall asleep)
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Yes I have my eyes checked every year now, getting old it seems to increase how quickly they do deteriorate now. I try and rest between sitting at my PC screen and talking a walk around.
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yes must look after your eyesight
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Yes I got my eyes tested this year
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A healthy and balanced diet and lots of leafy greens and brightly-colored vegetables are important for eye health.
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