Most of us use digital devices for many hours every day. These include all gadgets: televisions, smartphones, tablets, and gaming systems. But how does the blue light from these screens affect our health?

Blue light is part of the visible light spectrum that the human eye can perceive. Vibrating in the range of 380 to 500 nanometers, it has the shortest wavelength and the highest energy.

Blue light enhances alertness, improves memory and brain function, and also boosts mood. It regulates the natural sleep-wake cycle (circadian rhythm) of your body. Sunlight is also crucial for the growth and development of children’s eyes and vision.

Artificial sources of blue light include fluorescent lighting, LED TVs, computer monitors, smartphones, and tablet screens.

However, there is concern about the long-term effects of digital screen exposure. This is especially relevant when it comes to excessive screen time and screens positioned too close to the eyes.

Since our eyes poorly block blue light, almost the entire visible spectrum of blue light passes through the front part of the eye (cornea and lens) and reaches the retina – the cells that convert light signals into images.

Prolonged exposure to blue light over time can damage retinal cells and lead to vision problems, such as age-related macular degeneration. It can also contribute to the development of cataracts, eye cancers, and other eye issues. Children are particularly at risk as their eyes absorb more blue light from digital devices.

Long-term exposure to blue light in the evening can also disrupt the sleep cycle, as it affects melatonin production in our bodies. Disruptions to the circadian system play a role in the development of type 2 diabetes, cardiovascular diseases, cancer, sleep disorders, and cognitive dysfunction.

How can you protect your eyes while working with digital devices?

1. Purchase blue light-filtering glasses for your smartphone, tablet, and computer screens.
2. Follow the 20-20-20 rule to reduce eye strain while working with digital devices. Take a 20-second break to look at something 20 feet away (approximately 6 meters) every 20 minutes.
3. Manage the lighting and screen glare on your device. Maintain an appropriate working distance from the screen.
4. Undergo an eye examination annually and discuss blue light protection methods and guidelines for using digital devices with an ophthalmologist.

Contact the Filatov Institute:

• Reception: +38 (048) 707-23-53
• Information desk: +38 (048) 794-17-98