How Blue Light Is Affecting Your Eye Health, Sleep Schedule & More

It's undeniable that we're spending more and more time stuck to screens. Our work, our leisure, our connection—just about every area of our lives seems to be on screens these days. 

Apart from distracting us from full engagement in the here and now, excessive screen time also exposes us to sleep's most prevalent digital foe: blue light. 

According to optometrist Jeff Anshel, O.D., FAAO, blue light is the highest energy light that reaches the retina and also allows for high oxidation potential. Blue light passes through the cornea and lens, forcing the retina (the light-sensitive layer at the back of the eye) to process and deal with it.

A 2018 scientific review1 from the International Journal of Ophthalmology explains that as blue light passes through the cornea, lens, and retina, it affects each to a different degree, allowing for varying levels of oxidative stress. 

Despite what you may have learned from the wellness world's new obsession with blue light (and from my description of blue light above), not all blue light is bad. In fact, it's critical for our health and well-being in some ways. 

The biggest source of blue light is actually the sun, and exposure to this natural light is essential to regulate our circadian rhythm (the body's natural sleep and wake cycle). Exposure to the sun's blue light in the morning increases our cortisol levels and helps us wake up. It also boosts alertness, helps memory and cognitive function, and elevates mood, shares Anshel. 

If you've ever experienced a lower mood or struggled with your ability to focus in the winter—i.e., when the days are shorter and we spend less time in the sunlight—then you've felt the need for blue light firsthand. In fact, some have even found that using sun lamps with artificial blue light can help remedy their wintertime woes. 

According to Anshel, too much blue light exposure, or exposure at the wrong time, can contribute to a disruption to your circadian rhythm, difficulty focusing, and more. (I definitely experience these concerns from time to time, and I know I'm not alone.) 

Research scientist Deshanie Rai, Ph.D., FACN, vice president of scientific and regulatory affairs at OmniActive Health Technologies, says that too much blue light exposure can also result in digital eye strain and eye fatigue. "This is because of the nature of blue light—it scatters more easily than other light," she explains. "It reduces contrast, and therefore, the eyes must work harder to see the fine details." 

If much of the blue light we are exposed to is from the sun, then why are we so worried about it? After all, you do hear us preaching about the benefits of vitamin D and time in nature. What could be so bad about this "natural" thing?

The reality is that the level of blue light bombardment our eyes experience on a daily basis is anything but natural. While we do need to get some blue light from the sun to help regulate our circadian rhythm, our eyes simply aren't designed for the sheer amount of blue light exposure that's common today. From digital screens to fluorescent and LED lights, our eyes hardly catch a break and many of us are experiencing blue light burnout. 

Increased screen times, especially before bed, can negatively affect our sleep cycles. Not to mention the digital eye strain, eye fatigue, and eye dryness that come with excessive screen time. When push comes to shove, it's clear that screens are counterproductive to our overall eye health. 

One of the newest health accessory crazes, blue light glasses (aka blue light blockers) help control the temperature of light from your television, phone, or laptop.

Perhaps the most important way you can support your eye health is by utilizing science-backed nutrition strategies to protect them from blue light. 

There are two phytonutrients that top that list of strategies. Macular carotenoids lutein and zeaxanthin act as "internal sunglasses" to help filter blue light and deliver photoprotection: "Blue light glasses are minimally protective; the best protection is to consume lutein and zeaxanthin,"* says Anshel. 

These macular pigments protect the eye from blue light and support the function of the macula.* The macular pigment optical density, or MPOD, is a measure of lutein and zeaxanthin levels specific to the eye. 

"If we don't have adequate macular pigment levels to filter out the blue light, it causes oxidative stress," Rai explains, noting that this can "ultimately result in structural and functional alterations within the eye," which isn't ideal for vision longevity.

According to a 2016 randomized controlled trial published in Experimental Eye Research, daily supplementation with lutein and zeaxanthin carotenoids has clearly been shown to increase3 MPOD.* "MPOD is not only a measure of regular carotenoid intake and nutritional status but is also a physiological measure, or proof, of light-filtering 'power' from these botanical bioactives," explains Ferira.

Additionally, the intrinsic and potent antioxidant properties4 of these unique xanthophyll carotenoids are beneficial in fighting oxidative stress caused by blue light and protecting the central retina.* 

"While this duo of macular carotenoid superstars is found in certain plants (think leafy greens and some fruits), our nation is underconsuming them," shares Ferira. In addition to eating more of these nutrient-dense foods, you'll reap the benefits of concentrated daily doses of lutein and zeaxanthin in targeted supplements.

Designed with visual performance in this modern, digital age in mind, a high-quality and comprehensive eye supplement like mbg's eye health+ can help give your eyes the specialized daily care they crave.*

Of course, limiting our exposure to blue light is one of the best ways to prevent blue light burnout. Try making your bedroom a device-free, blue-light-free zone with warm-colored light bulbs—and no scrolling before bed! After all, sleep is sacred (and health central).

If the thought of committing to a device-free bedtime routine doesn't sound feasible, rest assured that many of our devices are adjusting to the demand for less blue light exposure. 

There's a "night mode" on phones and apps for laptops that adjust to your sleep schedule. (For example, I've used f.lux for over seven years to make sure my late-night article writing and doses of Netflix before bed don't affect my sleep.)

Your eyes aren't simply meant to be exposed to blue light all day, every day. They need your help to provide sufficient protection from too much exposure. "Let's be smart about visual longevity—and thus, kind to our eyes," encourages Ferira.

Wearing blue light glasses and avoiding screens are some helpful strategies to protect your light-sensitive eyes. But the best way to help out your eyes, by far, is to support their longevity by providing the vision-supporting nutrients they need daily (sooner rather than later).