The effects of blue light and how to minimize it

As with many things in life, moderation is key when it comes to blue light. Whilst blue light is neither good nor bad, how and when we are exposed to it can make a difference to our eye health.

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What is blue light?

Blue light is part of the visible light spectrum from the sun which; combined with red, orange, yellow, green, indigo and violet light; makes up the white light we see. Blue light reaches deeper into the eye than UV light and cumulative exposure can cause damage to the retina. While the largest source of blue light is sunlight, we are also exposed to it from other sources including:

  • Fluorescent light
  • LED lighting
  • Flat screen televisions
  • Computer monitors, smart phones, and tablet screens

Your body has a natural circadian rhythm which tells your body when to sleep and when to wake. One of the main influences of this rhythm is your eyes' exposure to blue light. Your eyes have cells that absorb blue light and signal the brain to turn off melatonin production. Melatonin is necessary for sleep, and when it is suppressed at night (when it should be increasing), it can affect sleep quality. This is why it is common to hear many people advise minimal use of screens (and blue light) at night time to ensure a good night’s sleep.

Another concern with blue light is digital eyestrain caused by long periods of exposure to blue light from computer screens and digital devices.

Reducing blue light exposure

With mobile phones, TVs, iPads, computers, tablets and e-readers so prevalent in daily life, it’s not surprising to learn that, on average, in the US, adults spend more than half their waking hours in front of a screen. Digital eyestrain can manifest as sore or irritated eyes and make focusing difficult. Which is why it’s so important to introduce practices that limit the damage blue light can have on our eyes.
Here are some ways you can reduce your exposure to the damaging effects of blue light.

Screen time:

Try to decrease the amount of time spent in front of screens and/or take frequent breaks to give your eyes a rest.


Screen filters are available for smart phones, tablets, and computer screens. They decrease the amount of blue light given off from these devices that could reach the retina.

Computer glasses

Computer glasses with yellow-tinted lenses that block blue light can help ease computer digital eye strain by increasing contrast.

Anti-reflective lenses:

Anti-reflective lenses reduce glare, increase contrast and block blue light from the sun and digital devices.


100% UV protected sunglasses also block blue light.

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