Blue light of digital screens is more harmful than you thought, it can go deep into your eye's retina

Prolonged exposure to screens can cause digital eye strain, characterised by symptoms like dry eyes, irritation, and blurred vision. (Image: Canva)

Blue light is a high-energy, short-wavelength light on the visible spectrum that is emitted by various sources, including the sun, digital screens (like smartphones, tablets, and computers), and LED lighting. It has a wavelength between approximately 380 to 500 nanometers and is known for its ability to penetrate deep into the eye's retina.

In natural settings, exposure to blue light during daytime hours helps regulate circadian rhythm, which controls sleep-wake cycles and influences various biological processes. However, artificial sources of blue light, especially from digital devices, emit intense levels that can disrupt these rhythms, particularly when exposure occurs during evening and nighttime hours. This disruption occurs because blue light suppresses the production of melatonin, a hormone crucial for inducing sleep.

Prolonged or excessive exposure to blue light has raised concerns about its potential health impacts. Here’s how it can impact your health according to Noida-based ENT specialist Manoj Virwani.

Disrupted sleep: Blue light suppresses melatonin, a hormone that regulates sleep-wake cycles. Exposure to blue light before bedtime from phones and screens can disrupt the production of melatonin, leading to difficulty falling asleep and poor sleep quality.

Eye strain: Prolonged exposure to screens can cause digital eye strain, characterised by symptoms like dry eyes, irritation, and blurred vision. This occurs because staring at screens reduces blink rates and can lead to discomfort and visual disturbances.

Increased risk of eye diseases: Studies suggest that prolonged exposure to blue light, especially from screens, may contribute to the development or progression of age-related macular degeneration (AMD) and other eye diseases by damaging retinal cells.

Headaches: Blue light can trigger headaches and migraines, particularly in individuals sensitive to light or prone to migraines. This sensitivity may be exacerbated by prolonged screen use without breaks.

Circadian rhythm disruption: Exposure to blue light, especially in the evening, can suppress the production of melatonin, disrupt the body's circadian rhythm, and interfere with sleep patterns. This disruption affects mood, metabolism, and overall health.

Increased risk of obesity: Disrupted sleep and circadian rhythms can lead to increased appetite, altered metabolism, and weight gain over time. Blue light exposure at night may contribute to these effects by influencing hormonal regulation related to hunger and satiety.

Impact on mental health: Excessive screen time, particularly in the form of social media or engaging content, can contribute to anxiety and depression symptoms. The constant connectivity and exposure to potentially distressing information may negatively impact mental well-being.

Skin ageing: Blue light may contribute to premature skin aging by generating reactive oxygen species (ROS) that damage skin cells and collagen. This can lead to wrinkles, fine lines, and uneven pigmentation, like the effects of UV radiation.