Is blue light from screens harmful and are blue light blocking lenses necessary?
We are exposed to a LOT of blue light from electronic devices these days. Between our smartphone, computers, tablets, and TVs, we are exposed to blue light from morning to night!
Since blue light is a high-energy wavelength, there is concern about the potential harmful effects it can have on the retina, especially in people with risk factors for macular degeneration.
But, so far, there is NO clinical evidence that blue light from LED screens on our electronic devices actually causes damage to the retina.
My advice?
1. Reduce Digital Eye Strain
Many people feel eye strain with excessive use of digital devices, and this is called Digital Eye Strain. Symptoms include eye fatigue, burning, dryness, redness, irritation, blurry or double vision.
Blue light blocking lenses seem to help some people's eyes feel less strained when they're using electronic devices, but this is subjective and depends on the person.
You can also reduce blue light from screens using Night Mode on your devices, or installing an app like f.lux on your computer, which make your screens appear more yellow.
2. Protect & Nourish
Protect your retina from harm, especially if you have risk factors for macular degeneration (Caucasian, light coloured iris, family history).
Shield your eyes from sunlight
Eat a healthy diet
Quit smoking
Lutein & Zeaxanthin (antioxidants found in vegetables & fruit) act as natural blue-light blockers in the retina, neutralizing toxic free radicals that are formed from high energy light.
Make sure you have a pair of high quality, 100% UV protected sunglasses for outdoors. I suggest getting quality sunglasses because cheap sunglasses have a UV-protective coating that can easily scratch or get damaged, which makes it less effective in protecting your eyes.
3. Avoid blue light before bedtime
Blue light DOES have effects on your sleep-wake cycle (Circadian rhythm) and it’s recommended to NOT look at screens 1-2 hours before bedtime if you want good quality sleep.
4. Monitor screen time in children
The adult crystalline lens has an important role in absorbing most of the UV and blue light before it even reaches your retina. However, it is worth mentioning that young children do not have as much protection as the more mature adult lens, and excessive digital device use may have negative impacts on myopia (nearsightedness) and social development, so screen time should still be monitored.
Here are the Canadian Association of Optometrists' recommendations for screen time use in children:
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