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Blue light used to only come from the sun. Now it comes from our electronics too, and too much can be a bad thing. Here's how to protect yourself.

Blue Light and its effects on our daily life

Screens are necessary for both our working lives and social lives due to the COVID-19 pandemic.

According to an international study of 2018, the average American spends more than 11 hours a day with digital media. Increasing the display time can create more exposure to blue light.

Definition of blue light

What is blue light? All the light we face every day is made up of different wavelengths of light. Specific wavelengths indicate certain different colors.

In all light colors, blue light has the shortest wavelength and the highest energy. It vibrates at 380-500 nanometers.

Blue light sources

People often refer to blue light on screens when talking about blue light exposure. However, monitors are not the only source.

We see blue light in everything we do and everywhere. Sunlight is the most natural source, but also LED televisions, fluorescent tubes, smartphones, tablets, and computers emit blue light.

The benefits of blue light

In most cases, you will hear a blue light in a negative context. But blue light also has its advantages. Make sure you open the blinds in the morning and let the sunlight feel energized and awake.

Blue light can help:

  • Announce an alert
  • Increases memory and cognitive activity.
  • Elevate your mood
  • Adjust your circadian rhythm to improve healthy sleep.
  • Blue light can also help treat certain skin conditions like acne, sun damage, and non-melanoma cancer.

Potential dangers of blue light

When eyes are excessively exposed to blue light, it may result in a sleep disorder. It can negatively affect sleep. According to a systematic review published in Chronobiology International, in 2019, blue light produces melatonin for two hours, a hormone that makes you tired and helps you sleep. According to the Sleep Foundation, blue light prompts your body to think in daylight, making it harder to sleep.

Eye Fatigue According to UC Davis Health, you can experience digital eye training if you stare at screens for too long when blue light travels faster than other lights, which can reduce contrast.

It’s not just blue light. The way we use screens also increases eye strain. To avoid eye strain, you can use some affordable glasses

The ideal source to buy Glasses online is SmartBuyGlasses. When you buy eyeglasses online, you may choose from various classic model designs in their collection. Alternatively, there are also contact lenses that can filter blue light. You can get one from

While eye training and insomnia are not ideal, blue light on your equipment is unlikely to cause permanent damage to your eyes or lead to fundus degeneration, according to Harvard Health Publishing. None of the experts we spoke to are concerned about blue light. But they worry about the time spent in front of the screen.

Everyone reacts to screen backlighting differently, so it’s hard to say how much is too much. However, you should limit the off-screen viewing time to two hours per day.

Digital Eye Strain

Many individuals spend a lot of time staring at their phones, tablets, computer monitors, and televisions. A syndrome known as computer fatigue can occur when you spend too much time in front of a screen. It is commonly referred to as digital eye strain or computer vision syndrome. It happens because when we look at screens, our eyes have to work hard.


Exposure of eyes to digital screens for a long time can make someone’s eyes work harder than usual. This can put pressure on the eyes and lead to the development of vision problems.

According to the American Optometric Association, staring at a screen causes more eye fatigue than reading written words.

How to Avoid Digital Eye Strain?

The American Optometric Association suggests people to follow the 20-20-20 rule to avoid Digital Eye Strain. If you follow this rule, it’s time to watch something 20 feet away for 20 seconds every 20 minutes you’ve viewed a screen.

Spending time each day on various eye focus exercises can also be beneficial. For example, gradually shift your focus to something far and near.

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Screening time is now a concern for many people. And while he’s more exposed to blue light, you’re exposed to blue light all the time.

Blue light is often considered dangerous, but long-term problems are unlikely. However, the digital eye load is accurate. Taking regular breaks, adjusting the screen contrast, keeping devices about two meters away from your eye, and using artificial tears if you have dry eyes can make it easier for you.

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