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Blue Light/High-Energy Visible (HEV) Light and Your Eyes
According to recent research, 60% of individuals spend up to six hours a day in front of digital devices, including computers, tablets, smartphones, and other gadgets. All these devices emit blue light, also known as high-energy visible (HEV) light, which has been linked to computer vision syndrome, sleep disturbances, and potentially other risks to eye health. Additionally, blue light is emitted from televisions, electronic devices, fluorescent and LED lighting, and even the sun.
What is Blue Light?
Blue light is a naturally occurring element emitted by the sun and found in our environment. On the visible light spectrum, which represents light visible to humans, blue light carries the highest energy and shortest wavelength. It is sometimes referred to as blue-violet or violet light, and is related to ultraviolet (UV) rays that are just outside our visible perception. Similar to ultraviolet light, blue light has both risks and benefits for our health, especially concerning our eyes.
What are the Potential Dangers of Blue Light?
While research continues to explore the long-term effects of blue light or HEV light exposure, it is established that blue light contributes to computer vision syndrome (CVS) and sleep disruptions.
Eye Strain
The high energy and shorter wavelengths of blue or HEV light create an inconsistent light flow, resulting in glare or flickering that can lead to eye strain. This inconsistency affects visual sharpness and contrast, forcing the eyes to work harder for clarity. Prolonged exposure can result in headaches, blurred vision, dry eyes, and both mental and physical fatigue.
Sleep Disruptions
Natural blue light in the environment helps regulate the body's circadian rhythm (which governs sleep cycles), enhances mood and alertness, and improves memory and cognitive function. However, extended exposure to artificial blue light can negate these benefits, disrupting the circadian rhythm, affecting sleep, and increasing the risk of depression. Studies indicate that using digital devices before bedtime can adversely affect the quantity and quality of sleep.
Macular Degeneration
Research from Harvard University indicates that long-term exposure to blue light can damage the retina at the back of the eye, potentially leading to age-related macular degeneration (AMD) and other serious vision-related health issues. AMD is a leading cause of vision loss.
How Can You Protect Yourself from Blue Light Emissions?
As awareness of the dangers of blue light from digital devices grows, various protective options are becoming available for your eyes. Our eyes naturally have a limited ability to block blue light radiation, so it’s essential to be mindful of exposure and how to reduce it.
For those who spend long hours on computers, blue-blocking lenses, coatings, and filters on computer glasses can be effective. You can also opt for anti-glare coatings with blue light protection on regular eyeglasses and sunglasses. Furthermore, filters exist for devices like computers, smartphones, and tablets to minimize blue light exposure.
One of the simplest ways to reduce blue light exposure is to take frequent breaks while working on a computer and to limit overall screen time.