Your eyes are always affected by the atmosphere. One such issue is their exposure to blue light. Typically, UV rays are considered harmful to our eyes. However, blue light, too, can do as much harm, considering it is only a little behind the UV rays in the effects it causes. Blue light can cause lots of negative effects on our eyes. Read below to learn how this blue light affects your eye health, sleep, etc., and how you can reduce its harmful impact.

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Blue Light; What is it?

Blue light is a prevalent component of the visible light spectrum that is present everywhere. It can be observed in various sources such as sunlight, fluorescent and incandescent lights, LED lights, TV screens, computer screens, and mobile devices, as they all emit blue light.

With a wavelength range spanning from 380 to 500 nanometers, blue light is an integral component of the majority of screens we interact with on a daily basis. As a result, our exposure to blue light has drastically increased over time, making it an integral part of our everyday routine.

The Harm of Blue Light

Although there is no concrete evidence suggesting that blue light can cause direct harm to our eyes, it is imperative to consider the duration of our exposure to it. While UV rays are known to be detrimental and can lead to eye cancer and photokeratitis - an agonizing eye ailment characterized by redness, headaches, tearing up, and temporary vision loss - blue light is relatively less harmful. Nevertheless, it is crucial to note that prolonged exposure to blue light is a cause for concern.

Potential Impacts of Blue Light Exposure

Although there is a lack of scientific evidence indicating that blue light can lead to severe eye damage, it can still potentially affect overall eye health. Here are some of the effects of blue light on our eyes:

1. Macular Degeneration

Macular degeneration is a prevalent eye ailment that occurs when the macula, located within the retina, becomes damaged or deteriorates. While age-related macular degeneration is a common occurrence amongst the elderly, it can also be caused by various factors such as genetics, obesity, smoking, excessive drinking, and drug abuse.

Macular degeneration is a severe eye condition that can result in blindness. There is growing concern that blue light can accelerate the onset of macular degeneration, based on lab studies conducted on animals. However, there is currently no concrete evidence suggesting that blue light directly causes macular degeneration.

2. Digital Eye Strain

Extended exposure to blue light emitted by screens can lead to eye strain and dryness. When using screens for prolonged periods, individuals should make a conscious effort to blink more frequently. This is crucial to ensure that the eyes stay lubricated, as blinking regularly helps to keep them moist. Failure to blink regularly due to screen time can result in dryness of the eyes.

Exposure to blue light can result in eye strain, which can manifest as dry eyes, itchiness, fatigue, blurred vision, neck and shoulder pain, headaches, and squinting of the facial muscles.

3. Retinal Injury

Studies have revealed that prolonged exposure to blue light can harm the retinal cells and lead to age-related macular degeneration, thereby adversely affecting vision.

4. Sleep

Blue light can disrupt the sleep cycle of human beings. Typically, our skin and eye receptors can distinguish between the blue light present during the day and the warm tones at night, leading to the release of melatonin. Melatonin is a crucial hormone responsible for inducing sleep in the body.

Continuous exposure to blue light can hinder the release of melatonin, resulting in a delayed sleep cycle for individuals.

5. Other Problems Caused By Blue Light

• Hormone-related cancer in breast and prostate.
• Leptin is a hormone that signals the feeling of fullness after meals. Leptin levels can be lowered due to exposure to blue light.
• Changes in the metabolism of the body.

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Tips To Reduce the Effects of Blue Light Exposure

Blue light cannot be completely avoided, but its impacts can be reduced by following the below ways:

1. Reduce the Screen Time

Reducing screen time and giving our eyes some rest is crucial as our lives are highly dependent on phones and laptops.

2. Use the 20-20-20 Rule

In case reducing screen time is not an option, or if you have a job that requires you to be near a screen for extended periods, you can adopt the 20-20-20 Rule. This rule entails taking a break from the screen every twenty minutes and looking at something twenty feet away for twenty seconds to provide rest to your eyes.

3. Use Eye Drops

Eye drops can help lubricate and moisturize the eyes, reducing dryness and discomfort. These drops are widely available at pharmacies and can be easily obtained.

4. Use Sunglasses

Protecting your eyes with sunglasses is crucial, and it's important to make sure you're wearing the appropriate ones for your eyes. The right glasses with the correct power can limit the light coming into your eyes, reducing strain and preventing damage.

5. Use the Blue Light Filter on the Phone

In today's world, smartphones come with blue light filter settings that can change the screen tone to a warmer one, helping to reset the melatonin release. Moreover, there are various blue light filtering screens accessible online that can be applied to your phone, protecting your eyes from harmful blue light. Additionally, controlling the lighting and glare of the screen can also prevent your eyes from drying out.

6. Have Eye Check-Ups

To ensure your eyes are healthy and detect any developing eye conditions, it is recommended to schedule regular eye examinations with an eye doctor. The doctor can also provide assistance with minor issues such as dry or itchy eyes.

Our Eyes and Protection

Our eyes have built-in protective layers such as the iris, pupil, sclera, lens, cornea, retina, and optic nerves, which work in unison to facilitate clear vision. The initial layers of the eye safeguard against excessive light exposure, with the cornea and pupil regulating internal light. However, they cannot filter blue light, leaving our eyes susceptible to its effects due to frequent close-range screen exposure.

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Conclusion

While there may not be enough evidence to prove that blue light is harmful, it's important to note that our exposure to it is constant and increasing daily. Therefore, taking precautions and caring for your eyes can only benefit you in the long run.