Does LED blue light really damage your eyes? Learn the causes of blue light and choose the right LED desk lamp to dispel myths!
What is blue light? How is it defined?
Blue light is a type of visible light. Broadly speaking, it is "visible light between 380 and 500 nm," the portion of visible light closest to ultraviolet wavelengths and with the highest energy. Further definition, blue light can be broken down into two types: blue-violet light (between 380 and 450 nm) and blue-green light (approximately 450 to 500 nm). For example, the wavelength of blue light from mobile phones falls between 420 and 480 nm. Blue light with a wavelength less than 460 nm is considered short-wavelength blue light, known as "high-energy light" (HEV), and is the most critical HEV wavelength of visible light.
What are the benefits and drawbacks of blue light? Why is it essential to the human body?
Blue light is indeed essential to humans. This is because the main sources of blue light in our daily lives are sunlight and incandescent light sources. Regarding the benefits of blue light, we rely on it to stimulate and adjust our biological clocks when we wake up in the morning, letting our bodies know it's time to wake up. Daytime blue light helps control our circadian rhythms and enhances alertness, mood, and overall well-being, which improves memory and mood. Furthermore, blue light is one of the three primary colors of light, making it an essential, fundamental color in the real world. Without blue light, things appear yellowish, and the world appears distorted.
On the downside, Harvard Health Publishing points out that exposure to blue light can suppress melatonin production, making it more susceptible to insomnia. Even dim light can have this effect. Harvard University sleep researcher Stephen Lockley points out that as little as 8 lux of light-roughly twice the brightness of a nightlight-can affect the human circadian rhythm. Furthermore, short-wavelength blue light tends to scatter when it strikes objects, reducing image clarity and visual clarity, increasing eye fatigue and potentially causing macular degeneration. However, properly coexisting with blue light can have beneficial effects. For example, current research suggests that outdoor exercise can effectively combat myopia, possibly due to the greater exposure to blue light during outdoor activities. However, the detailed mechanisms require further study.
Is blue light harmful to the eyes? The International Commission on Illumination: No effect under normal circumstances.
As mentioned above, since blue light contains high energy and is a type of visible light, are people exposed to radiation when using consumer electronics and LED lighting? In fact, under normal circumstances, blue light does not pose a threat to the human body. According to a 2019 statement from the International Commission on Illumination (CIE), the probability of blue light damaging the eyes is very low for the average person in a normal environment. Furthermore, a 2017 paper published by the American Academy of Ophthalmology (AAO) stated that there is no strong scientific evidence to support the claim that blue light from consumer electronics products can damage the eyes. Nevertheless, the International Commission on Illumination (CIE) advises that children whose eyes are not fully developed, or older adults with cataracts or macular degeneration, avoid excessive and prolonged exposure to blue light to ensure safety.
The Dangers of Blue Light: Excessive and Intense Exposure Can Harm Various Parts of the Eye.
Based on the aforementioned research on the benefits and harms of blue light, while there's no strong scientific evidence to support the claim that "3C blue light harms the eyes," several studies have shown that blue light not only harms the retina, but also causes skin to age and become roughened after extensive exposure. This is because blue light, considered "high-energy light," produces free radicals in cells, damaging retinal photoreceptors and retinal pigment epithelial cells, leading to cell apoptosis and consequently impairing vision.
In October 2019, a new study from Oregon State University (OSU) in the United States found that high levels of blue light can accelerate aging and cause brain neurodegeneration, potentially leading to cognitive decline and a shortened lifespan. The findings were published in Aging and Mechanisms of Disease. Therefore, while we can't live without blue light, we must also be mindful of its effects on the eyes.
Here's a summary: When blue light penetrates the cornea, enters the eye, passes through the lens, and reaches the retina, it may cause reactions in the following areas of the eye:
[Lens]
The lens filters out some high-energy light, including blue light, thereby protecting the retina. However, this absorption of high-energy light can also cause the lens to gradually become cloudy, leading to cataracts.
[Retina]
Current cell and animal studies have shown that excessive blue light exposure increases the risk of retinal cell damage and increases oxidative stress, which in turn disrupts the normal function of the vascular/retinal barrier, preventing harmful substances from entering the retina and potentially accelerating age-related macular degeneration (AMD).
[Cornea]
The cornea is the first part of the eye to be exposed to light. Exposure to high-intensity, high-energy blue light on corneal cells can trigger a series of oxidative reactions, leading to corneal inflammation and dry eye.
[Warning]: Blue light tends to scatter, requiring constant focus and strain on the eyes, which can lead to eye fatigue.
Blue light protection works both indoors and outdoors. 8 top blue light prevention tips!
As mentioned above, the majority of blue light in our daily lives comes from sunlight. Wearing a hat, an umbrella, or sunglasses when outdoors is the simplest and most effective way to prevent cataracts. Our pupils are larger indoors than outdoors, so protection is essential there too! Below, we provide 10 of the most effective ways to prevent blue light, so you can take appropriate measures:
Use your phone's built-in blue light filter
Use a blue light screen protector
Supplement with lutein and fish oil
The 20-20-20 rule
Adjust your 3D screen to suit your ambient lighting
Avoid using 3D products in the dark
Avoid using your phone an hour before bedtime
Adopt proper posture when using 3D products
Blue Light Protection Tip 1: Use a built-in blue light filter (app):
Using a computer blue light filter or a night vision app can reduce blue light exposure by up to 87%. Users can also adjust detailed settings to balance color integrity with blue light filtering.
Blue Light Protection Tip 2: Use a Blue Light Screen Protector
Buying a blue light screen protector for your phone or computer is also a good idea! The special coating used in blue light screen protectors typically filters light with wavelengths between 380 and 500 nanometers.
Blue Light Protection Tip 3: Supplement Lutein and Fish Oil Adequately
Lutein and the omega-3s in fish oil protect the photoreceptors in the macula and act as a sunscreen for the eyes. There's no dosage limit, so daily supplementation is a great way to protect against blue light damage! A daily lutein dosage of less than 10mg is sufficient, but it should be taken consistently. After six months, lutein concentrations in the macula will stabilize. Eating more green vegetables can also help.
Blue Light Filter Rule 4: The 20-20-20 Method
To combat blue light damage, we can start by developing good daily habits! For example, follow the 20-20-20 rule: for every 20 minutes of viewing electronic devices, look at an object 20 feet (about 6.1 meters) away. Give your eyes a 20-minute break.
Regularly viewing objects at varying distances helps the eyes rest from close-up images.
Blue Light Protection Rule 5: Adjust your 3D screen to suit ambient light.
To combat blue light, use your screen's automatic brightness adjustment function. If you need to squint or strain to see the screen clearly, it may be too bright and needs adjustment. Everyone's body reacts differently to blue light. By adjusting the amount of blue light absorbed based on your eye usage, you can achieve the right balance between the benefits and drawbacks of blue light.
Rule 6 for Blocking Blue Light: Avoid Using 3D Consumer Electronics Products in the Dark
Using your phone in the dark dilates your pupils, allowing more blue light to enter your eyes and cause damage. In severe cases, this can lead to macular damage at a young age.
Rule 7 for Filtering Blue Light: Avoid Using Your Phone One Hour Before Bed
According to the human circadian rhythm, blue light suppresses melatonin production, causing wakefulness. Therefore, staying away from 3D consumers like phones, tablets, and computers for about an hour or two before bedtime is one of the most practical ways to mitigate blue light.
Rule 8 for Preventing Blue Light: Maintain a Correct Posture When Using 3D Consumer Electronics Products
When using a smartphone too closely, the blue light from the product can harm your eyes. Keep your elbows straight and maintain a distance of 30-40 cm, approximately 15 degrees below eye level. Avoid placing your phone on a table to effectively protect against harmful blue light.
Further Reading: Can Just Scrolling on Your Phone Harm Your Skin? Doctors teach you 3 ways to prevent blue light damage
Stop relying on hearsay and debunk blue light myths!
With increasing awareness of eye protection, discussions about blue light protection have become a trend in recent years. However, many people rely on hearsay or online news reports about blue light damage without a thorough understanding. Opinions vary widely on the pros and cons of blue light protection. Below, we provide a few questions and doctors' answers to help debunk these myths!
Q: Can wearing blue light glasses completely prevent blue light damage?
A: Currently, there is no research evidence that blue light-blocking glasses effectively reduce eye strain. Optometrist Leung Ka-yan of the School of Optometry at the Hong Kong Polytechnic University has stated that she does not recommend blue light blocking glasses for professionals whose jobs require high color vision, as this may affect their performance. She also emphasized that ultraviolet rays are the primary cause of eye damage. Children under the age of six, who rely on colored light for visual development, should also avoid wearing blue light blocking glasses or artificially interfering with natural light to prevent their visual development. Furthermore, the quality of blue light blocking glasses on the market varies greatly. Some low-quality blue light blocking glasses block a large amount of visible light, reducing the amount of light entering the eyes and furthering visual fatigue in children.
Q: Can sunglasses and blue light blocking glasses be used interchangeably?
A: No. Sunglasses not only block blue light but also reduce all light levels proportionally. This can dim indoor vision and hinder reading. If blue light glasses are used instead of sunglasses, outdoor protection is insufficient, and eyes can still be burned by strong light such as infrared rays.
Q: Can light rose tint reduce blue light damage?
A: FL-41 (rose tint) is a specialized eyewear tint designed for people with light sensitivity. It has extensive evidence supporting its use in treating photophobia associated with migraines and other light-sensitive conditions. FL-41 glasses filter certain wavelengths, thereby reducing painful photosensitivity.
Q: Can taking more vitamins or vitamins reduce blue light damage?
Yes, lutein and zeaxanthin are primarily found in the human retina and lens, absorbing blue light and ultraviolet rays that are harmful to vision. People who overuse their eyes can also increase their intake of plant-based vitamins A, carotene, vitamins A, B1, B2, C, calcium, and iron. These nutrients not only protect the eye's surface mucous membranes but also help maintain the cornea and retina.
Q: Can dark mode (night vision) on mobile phones block blue light damage?
A: Research indicates that dark mode does not protect the eyes. When night vision is enabled on a phone, this dark mode method simply changes the background brightness to reduce the energy consumption of the OLED and does not actually address the blue light problem. However, when pure white or pure black is used in large areas on a page, it will cause eye fatigue when reading for a long time.
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