We’ve all done it. One last scroll through Instagram, checking emails in bed, or watching a few too many episodes of that show we’re supposed to be saving. But while your phone might be helping you wind down, your eyes might be experiencing the exact opposite.
Blue light has become one of those modern-day buzzwords, lumped in with tech neck and digital detoxes. But unlike some wellness trends, there’s growing evidence to suggest that extended exposure to artificial blue light – especially at night – could be having long-term consequences for your eyes.
What Exactly Is Blue Light?
Blue light is part of the visible light spectrum and has a shorter wavelength and higher energy than other colours. It’s not inherently bad – in fact, natural blue light from the sun helps regulate our sleep-wake cycles and boosts alertness during the day. The issue arises from the type and timing of our exposure.
Phones, tablets, laptops, TVs, LED lighting – they all emit blue light. And we’re not just using them during working hours. Most of us are exposed to these screens from morning until moments before we fall asleep.
Your Eyes Weren’t Designed for This
Here’s the catch: our eyes aren’t particularly good at blocking blue light. Unlike UV rays, which are largely filtered by the cornea and lens, blue light passes straight through to the retina. Over time, this cumulative exposure can contribute to retinal stress and potentially increase the risk of conditions like macular degeneration.
And while ageing is a natural part of life, the concern is whether we’re accelerating that process by staring into a luminous rectangle night after night.
Tired Eyes, Poor Sleep
There’s also the short-term toll. If you’ve noticed your eyes feel tired, dry or twitchy after a long day on screens, that’s no coincidence. Blue light scatters more easily than other visible wavelengths, which means it can cause more glare and reduce contrast. The result? Your eyes are working harder just to see clearly.
Then there’s the disruption to sleep. Blue light interferes with melatonin production – the hormone that signals to your body that it’s time to wind down. That midnight phone scroll may seem harmless, but it can trick your brain into thinking it’s still daytime, making it harder to fall (and stay) asleep. Poor sleep, in turn, contributes to puffiness, dark circles, and yes – the visible signs of ageing.
So, What Can You Do?
You don’t need to go full off-grid or swap your smartphone for a flip phone (although if you do, hats off). There are more practical ways to protect your eyes and still live a tech-friendly life.
1. Cut Screen Time Before Bed
Easier said than done, but giving yourself at least 60 minutes of screen-free time before sleeping can help your eyes and brain unwind. Try swapping your phone for a book (a real one, not an e-reader) or a podcast.
2. Use Night Shift or Blue Light Filters
Most modern devices now come with settings to reduce blue light exposure in the evening. These warmer-toned modes shift your screen’s colour balance away from blue and towards amber, making them easier on the eyes after sunset.
3. Invest in Lenses with Blue Light Protection
If you wear prescription glasses, adding a blue light filter to your lenses can help reduce glare and minimise strain, especially if you’re in front of screens all day. These lenses don’t alter your vision, but they do block a portion of the high-energy visible light spectrum. Ideal for anyone working late, gaming, or spending long evenings glued to their phone.
4. Take the 20-20-20 Break
Every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eyes a chance to relax and refocus, preventing fatigue and dryness. It’s especially helpful during long workdays when you barely glance away from your monitor.
5. See an Optician
If you’re experiencing regular eye strain, blurred vision, or headaches, it’s worth booking an eye exam. Sometimes the solution is as simple as a slight change in prescription or advice on using screens more efficiently.
Looking After Your Eyes Is Long-Term Thinking
The idea that your phone is “ageing” your eyes isn’t just about wrinkles or dark circles – though that’s part of the story. It’s about long-term health. Unlike other parts of the body, your eyes can’t be easily repaired or replaced. What we do now – how we care for them day to day – adds up over time.
And the reality is, our habits have changed faster than our biology. We’ve gone from reading printed pages to spending upwards of 10 hours a day on screens, often without giving it much thought. But just as we’re learning to protect our posture or look after our mental health in a digital world, our eyes deserve that same attention.
After all, they’re doing more work than ever.
