Blue Light: Technological Impact on Visual Health and Digital Well-being

In the digital age, we are constantly exposed to electronic devices, from smartphones and laptops to tablets and televisions. All of these devices emit blue light, a type of high-energy visible light that has attracted the attention and concern of the scientific and technological community due to its effects on visual health and overall well-being. In this article, we will delve into the impact of blue light, what it entails from a technological perspective, and how we can protect ourselves from its potential negative effects.

Blue light is part of the visible light spectrum, located at a wavelength between 400 and 500 nanometers. This type of light has a high frequency and, therefore, more energy than other colors in the visible spectrum. Unlike natural sunlight, blue light from electronic devices is constant and prolonged, which can affect our health in ways we are only beginning to understand.

1. Digital Eye Strain: Prolonged exposure to blue light, especially from close screens, is a leading cause of digital eye strain. This can cause dry eyes, headaches, and focusing difficulties. With increased screen time due to remote work and online education, cases of eye strain have significantly increased.
2. Sleep Interference: Blue light has a direct impact on melatonin production, the hormone responsible for regulating our sleep cycles. By inhibiting this hormone, device use before bed can disrupt deep, restorative sleep. This has led experts to recommend reducing device use at least one hour before bedtime.
3. Possible Retinal Damage: Although more research is needed, some studies suggest that long-term exposure to blue light may be related to retinal damage, which could increase the risk of developing eye conditions such as age-related macular degeneration (AMD), one of the leading causes of vision loss in older adults.

1. Built-in Blue Light Filters: In both computers and mobile devices, many manufacturers now integrate “night modes” or “blue light filters” into their operating systems. These settings adjust blue light emission, making it warmer and less intense, reducing its impact on our eyes, especially at night.
2. Glasses with Blue Light Protection: Special blue light-filtering glasses have become popular. These block or absorb part of the high-energy blue light before it reaches the eyes, helping to reduce eye strain and protect the retina.
3. Low-Emission Screens: Some companies have developed advanced screens that emit reduced levels of blue light. These innovations help minimize the negative impact on users without compromising visual quality, which is crucial for those who need to spend long hours in front of a monitor.

Use Glasses with Blue Light Filter

1. Adjust Your Device Settings: Enable the blue light filter on your devices or use apps that automatically adjust the color temperature according to the time of day. This way, your exposure to blue light will be less at night.
2. Take Frequent Breaks: The 20-20-20 rule is a good practice: every 20 minutes, focus your gaze on something 20 feet (6 meters) away for at least 20 seconds. This helps reduce eye strain and avoids overexposure to blue light.
3. Use Glasses with Blue Light Filter: If you spend a lot of time in front of screens, consider using glasses with blue light protection, even if you don’t need vision correction.