(I-MED Pharma)
The ever-increasing time we spend staring at screens in the digital age means that our eyes are not only drier, they’re also being subjected to more and more blue light. Given the prevalence of blue light, it’s important for us to take stock of how it affects our ocular health and comfort. This article explores the effects of blue light on the eyes, in particular its relationship with dry eyes, as well as offering some tips for keeping your eyes healthy and hydrated.
Blue Light and Its Effects on the Eye
Blue light is part of the spectrum of visible light, in itself the subset of the electromagnetic spectrum that is visible to the human eye. Blue light has a relatively short wavelength compared to red light, at the other end of the spectrum, meaning that it has higher energy waves[1].
While we are exposed to blue light from our screens – including smartphones, computer screens, and LEDs – the majority of our exposure to it comes from the sun. About 25-30% of sunlight consists of blue light[2]. It also has different effects depending on where on the spectrum it lies. Not all blue light is harmful to the eyes: blue-turquoise light is vital to our health and helps with visual acuity and color vision, as well as memory, mood, and hormonal regulation[3]. However, high-energy blue-violet light has been shown to interact with molecules in the retina in such a way as can disrupt the functions of cells, change the shape, and cause cell death[4].
Given the way in which it interacts with our eyes, blue light has been shown to cause certain conditions, namely age-related macular degeneration[5]. When it comes to dry eye specifically, there is some evidence to suggest that blue light can cause eye dryness, although it is not universally acknowledged. Some research implicates blue light from screens as a cause of digital eye strain as well, but this is also subject to debate[6]. However, studies have shown that filtering blue light from our screens can help attenuate eye fatigue and increase comfort[7].
Lifestyle Adjustments for Healthier Eyes
Blue Light Filtering
In light of the current state of research, it can’t be claimed that blue light glasses and screen protectors will help prevent dry eye, but there is evidence that they are effective against other effects of blue light, namely visual fatigue and eye strain[8].
It’s normal to experience discomfort when using a screen for long periods, so if you find yourself struggling with eye strain and visual fatigue, blue light-filtering devices like screen protectors may be worth trying. In many cases, it’s also possible to adjust your screen colour temperature to reduce the amount of blue light it emits.
Limiting or Adjusting Screen Time
Blue light has a known effect on our circadian rhythms [9], so limiting screen time before bed can help you avoid disrupting your sleep schedule. This is also important given how critical sleep is for overall and ocular health.
Dry eyes from too much screen time are a growing concern. In general, limiting screen time when possible is often helpful for those with dry eyes, since excessive screen time is a common risk factor for dry eyes – a known culprit in causing eye dryness when using a screen is a decreased blink rate.
Limiting screen time for children might also be of particular importance. The case has been made that children’s eyes are more susceptible to blue light given that juvenile lenses absorb more high-frequency light waves than adult lenses[10].
The 20-20-20 Rule
If you find you have dry eyes from looking at a screen, following the 20-20-20 rule can help keep your eyes comfortable while also helping offset eye strain and headaches. Every 20 minutes, take 20 seconds and look at something 20 feet in the distance.
Workspace Adjustments
When you use a computer to work and are experiencing dry eyes in the office, adjusting the lighting and ergonomics of your workspace can help with dry eyes from your computer screen and minimize eye strain. Try and position your screen away from sunlight so that it’s not reflecting glare back in your eyes, and keep a comfortable distance between your eyes and the screen. It may also be worth considering a humidifier to maintain air moisture and help prevent eye dryness.
Managing Dry Eye Symptoms
Artificial Tears
Using eye drops for dry eyes helps to hydrate and lubricate the ocular surface. It’s important to choose preservative-free viscoadaptive tears, like I-DROP®, which effectively and quickly help to relieve dry eye symptoms and offer longer-lasting comfort thanks to their viscoadaptive properties.
Diet and Nutrition
Diet plays a significant role in health, including eye health. Getting enough omega-3 fatty acids helps to provide relief and improve symptoms of dry eye. Additionally, research has indicated that vitamin D may help lessen dry eye symptoms and offer protection against the development of dry eye disease[11], and the omega-6 fatty acid GLA has also been shown to have positive effects for dry eye[12].
Nutritional supplements like I-VU® OMEGA-3 PLUS capsules and I-VU® OMEGA-3 liquid with added vitamin D3 and GLA also offer a solution to getting a high daily dose of these important nutrients.
Hot Compresses
The TFOS DEWS II report recommends hot compresses to help with dry eye management. The I-RELIEF™ Hot & Cold Therapy Eye Mask with ThermaBeads™ is a practical and reusable way to make use of moist heat therapy, which helps relieve dry eye symptoms, and cold therapy, which helps relieve tension and headaches.
Regular Eye Appointments
And of course, it’s important for everyone to pay regular visits to their eye care professional, and especially so when you have dry eyes or experience ocular discomfort. Your eye care professional will be able to offer personalized advice and solutions.
So, does blue light necessarily mean inevitable danger for our eyes? Fortunately not. But all the same, we should still be mindful of its effects and take steps to mitigate the damage it can cause.
It is always advisable to pay regular visits to your eye care professional, especially if you experience eye strain, dryness, or discomfort. Making adjustments to how and how often you use blue light-emitting devices and implementing a multi-step eye care routine can also help keep your eyes healthy and comfortable!
To discover I-MED Pharma’s line of OSD solutions, shop now!
To learn more about carrying I-MED products in your clinic, contact us today!
[1] “Introduction to the Electromagnetic Spectrum.” NASA, NASA, https://science.nasa.gov/ems/01_intro. Accessed 12 Dec. 2024.
[2] Melton, Ronald. “The Lowdown on Blue Light: Good vs. Bad, and Its Connection to AMD.” Review of Optometry Continued Education, https://www.revieweducationgroup.com/ce/the-lowdown-on-blue-light-good-vs-bad-and-its-connection-to-amd-109744. Accessed 12 Dec. 2024.
[3] Shapiro, Aron. “Understanding Blue Light.” Retina Today, Apr. 2016, pp. 22–23, https://assets.bmctoday.net/retinatoday/pdfs/0416RT_Innovations.pdf.
[4] Ratnayake, Kasun, et al. “Blue Light Excited Retinal Intercepts Cellular Signaling.” Nature News, Nature Publishing Group, 5 July 2018, www.nature.com/articles/s41598-018-28254-8.
[5] Melton, Ronald. “The Lowdown on Blue Light: Good vs. Bad, and Its Connection to AMD.” Review of Optometry Continued Education, https://www.revieweducationgroup.com/ce/the-lowdown-on-blue-light-good-vs-bad-and-its-connection-to-amd-109744. Accessed 12 Dec. 2024.
[6] Wong, Nikita A, and Hamed Bahmani. “A Review of the Current State of Research on Artificial Blue Light Safety as It Applies to Digital Devices.” Heliyon, U.S. National Library of Medicine, 15 Aug. 2022, https://pmc.ncbi.nlm.nih.gov/articles/PMC9420367/.
[7] Lin, Jonathan B., et al. “Short-Wavelength Light-Blocking Eyeglasses Attenuate Symptoms of Eye Fatigue.” Investigative Ophthalmology & Visual Science, The Association for Research in Vision and Ophthalmology, 1 Jan. 2017, https://doi.org/10.1167/iovs.16-20663.
[8] Zhao, Zhi-Chun, et al. “Research Progress about the Effect and Prevention of Blue Light On Eyes.” International Journal of Ophthalmology, U.S. National Library of Medicine, 18 Dec. 2018, https://pmc.ncbi.nlm.nih.gov/articles/PMC6288536/.
[9] Chang, Anne-Marie, et al. “Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and next-Morning Alertness.” Proceedings of the National Academy of Sciences of the United States of America, U.S. National Library of Medicine, 20 Dec. 2014, https://doi.org/10.1073/pnas.1418490112.
[10] “Blue Light Impact in Children.” InfantSEE®, Optometry Cares® – The AOA Foundation, https://infantsee.aoa.org/Affiliates/InfantSEE/Documents/Blue-Light-Impact-in-Children.pdf. Accessed 12 Dec. 2024.
[11] Yildirim, Pelin, et al. “Dry Eye in Vitamin D Deficiency: More Than an Incidental Association.” International Journal of Rheumatic Diseases, vol. 19, no. 1, 13 Aug. 2015, pp. 49–54, https://doi.org/10.1111/1756-185x.12727.
[12] Periman, Laura. “Studying the Role of Omegas in Dry Eye Disease: Beyond the DREAM.” Ophthalmology Times, Ophthalmology Times, 15 Nov. 2020, https://www.ophthalmologytimes.com/view/studying-role-omegas-dry-eye-disease-beyond-dream.