"Blue Light: The Sky Is Worse Than Your Phone!?!"

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"Blue Light: The Sky Is Worse Than Your Phone!?"

Sophia Xu
Updated: November. 2, 2023 

You may have heard that blue light from your screens can damage your eyes, disrupt your sleep, and even cause diseases. But how true are these claims? Is blue light really the enemy of your health? In this blogpost, we will examine the actual facts and the untrue myths about blue light and its effects on your eyes and body.

What is blue light?

Blue light is part of the visible light spectrum, which basically means that the human eye can see this. Blue light has a short wavelength and high energy, which means it can penetrate deeper into the eye than other colors of light. Blue light is emitted by the sun, as well as by artificial sources such as fluorescent and LED lights, computer screens, smartphones, tablets, and TVs1. 

P.S. If you are worried just remember the big blue sky produces 30x the blue light as your devices! If you really are scared of blue light you might just turn into a vampire.

How does blue light affect your eyes?

Some studies ( on animals ) suggest that prolonged exposure to blue light can damage the cells in the retina, the light-sensitive layer at the back of the eye. This may increase the risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults2. However, these studies are mostly based on animal and lab experiments, and there is no conclusive evidence that blue light from digital devices causes AMD in humans3.

You don't need Einstein to tell you that animals and humans arent really the same thing. And even if they were the same thing, these studies have given these animals very high blue light exposure in a very long period of time. 

I suppose you don't look at your phone 1 cm from your screen while you have maximum brightness and do this for 12 hours straight! 

Another concern is that blue light can cause digital eye strain, also known as computer vision syndrome. This is a condition that occurs when you stare at a screen for too long without blinking or taking breaks. Symptoms include dry eyes, sore or irritated eyes, tired eyes, headaches, and blurred vision4. However, blue light is not the only factor that contributes to digital eye strain. Other factors include screen glare, screen brightness, screen distance, viewing angle, and font size5.

Its recommended for you to place it not to high, not to low, but just right! (A bit below your vision). 

.A  font should be at least 12-16 pixels on a mobile screen, 15-19 pixels on a tablet, and 16-20 pixels on a desktop computer screen

How does blue light affect your sleep?

Blue light can also affect your sleep quality and quantity. This is because blue light can suppress the production of melatonin, a hormone that regulates your circadian rhythm, or your natural sleep-wake cycle6. When you are exposed to blue light at night, your brain may think that it is still daytime and keep you awake. This can disrupt your sleep pattern and make you feel groggy and irritable the next day7.

As I said earlier most of the blue light you receive comes from the sun and the big blue sky. For your brain blue light is kinda like a button. When you see it your brain will think it is daytime and try to keep your melatonin in control.

How can you protect your eyes from blue light?

While blue light is not as harmful as some people may think, it is still a good idea to protect your eyes from excessive exposure. Here are some tips to reduce the negative effects of blue light on your eyes and sleep:

• Adjust your screen settings. You can lower the brightness, contrast, and color temperature of your screen to make it more comfortable for your eyes. You can also use a blue light filter app or a night mode feature on your device to reduce the amount of blue light emitted.
• Follow the 20-20-20 rule. This is a simple technique to prevent eye strain and fatigue. Every 20 minutes, look away from your screen and focus on something 20 feet away for 20 seconds. This can help relax your eye muscles and improve your focus.
• Take frequent breaks. Avoid staring at your screen for hours without moving. Take regular breaks to stretch your body, walk around, and rest your eyes. This can help prevent eye strain, headaches, and neck and back pain.

Conclusion

Blue light is definitely not as bad as some people may believe. It has some benefits, such as boosting your mood, attention, and memory during the day. However, it can also have some drawbacks, such as causing eye strain and disrupting your sleep at night. Therefore, it is important to balance your exposure to blue light and protect your eyes and health. By following the tips above, you can enjoy your screen time without compromising your well-being.