Nowadays, many of us spend hours looking at screens—phones, computers, tablets. We often hear that "blue light" from these devices might hurt our eyes or mess up our sleep. But how true is that?

Let's take a closer look together at what blue light really is and what science says about its effects on us.

What exactly is blue light?

Blue light is a part of the visible light spectrum. It has a shorter wavelength and higher energy than other colors we see. Sunlight naturally contains blue light, and it plays an important role in keeping us awake and alert during the day. The problem comes with the artificial blue light emitted by LED screens on our digital devices, which we use especially in the evening.

Blue light and our biological clock

Our bodies have a natural rhythm called the circadian rhythm, which tells us when to be awake and when to sleep. Blue light influences this rhythm by affecting the production of melatonin—a hormone that helps us fall asleep. When blue light hits our eyes, especially before bedtime, it can reduce melatonin levels and delay sleepiness. This is why many experts warn against using screens late at night.

Does blue light damage our eyes?

While blue light is high-energy, current research shows that normal exposure from screens is unlikely to cause permanent eye damage. However, it can cause eye strain, dryness, or discomfort after prolonged use—often called digital eye strain or computer vision syndrome. This happens because we blink less and stare at screens for too long, not solely because of blue light.

What do experts say?

Dr. Emily Chen, a vision specialist, explains: "The key is managing screen time and taking breaks rather than worrying too much about blue light itself. Using proper lighting and maintaining a reasonable distance from screens can help reduce eye discomfort." Sleep experts also advise limiting screen use 1-2 hours before bedtime to protect sleep quality.

Practical tips for us

We can all take simple steps to reduce blue light's impact. Using "night mode" or blue light filters on devices can lower blue light exposure in the evening. Regular breaks during screen time—like the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds)—help ease eye strain. And making screens less bright or adjusting room lighting also improves comfort.

How about natural light during the day?

Interestingly, exposure to natural blue light during the day is good for us. It boosts alertness, mood, and helps maintain a healthy sleep cycle. So, spending some time outside in daylight, especially in the morning, can actually improve our overall well-being.

What do you think? How do you handle blue light?

Have you tried using blue light filters or changed your screen habits? Do you notice a difference in your sleep or eye comfort? Sharing your experience can help us all find better ways to protect our eyes and sleep in this digital age.