Our eyes are too delicate for this sort of “assault”.
In our relentless pursuit of digital dominance, breaking new grounds, and peering into the future, we have stumbled upon yet another way to sabotage our health, trading nature’s sunshine for the artificial glow of our screens. This modern marvel is brought about by the same technological advancements that promised us endless convenience, entertainment, and the perceived ‘illusion’ of productivity. How the pixels have now won over our pupils as we bask in the glow of our gadgets remains a huge concern.
A cursory look around the world reveals a telling trend.
For the “Overworked Eyes” comes in Emily (hypothetical name), a 35-year-old software developer from San Francisco in the United States. Her life, like so many of us, revolves around screens—laptops by day, smartphones by evening, and e-readers by night. She began experiencing chronic headaches, dry eyes, and disrupted sleep patterns. A visit to her ophthalmologist revealed computer vision syndrome (CVS), a condition affecting up to 90% of people who spend three or more hours a day in front of a computer screen.
The situation as reported from Seoul in South Korea is even more troubling with the 12-year-old Ji-hoon, who spends an average of eight hours daily playing video games. His parents noticed increased squinting and eye discomfort. An eye examination indicated early signs of myopia, a condition that has seen a staggering increase among children in Asia. By 2050, it is estimated that half of the world’s population will be myopic, with the significant contributing factor remaining absolute.
For the insomniac comes in Tom, a 45-year-old project manager for a blue-chip company in the UK who found his sleep patterns severely disrupted. Despite feeling understandably exhausted after work, he found it almost impossible to fall asleep before midnight. The prime suspect? His habit of catching up on emails and browsing social media on his tablet just before bed.
In all of these cases, the culprit is “excessive blue light exposure”.
The Science behind the bug that is “Blue Light”
Before diving into the myriads of ways we’re harming ourselves, let’s get acquainted with our foe. Blue light, a part of the visible light spectrum with wavelength ranging from 400 to 495 nanometers, is found everywhere – emitted naturally by the sun and artificially by LED lighting, computer screens, smartphones, and tablets. Our eyes are particularly sensitive to blue light, which can penetrate deeper into the retina and is able to cause oxidative stress in the outer segments of the photoreceptors as well as the retinal pigment epithelium. This has been implicated in the development of age-related macular degeneration.
Certain groups of individuals may be particularly susceptible to blue light damage, such as children (because of the transparency of their crystalline lens) and both aphakic and pseudophakic individuals who either cannot filter out short wavelengths or fail to do so adequately. In this case, the blue light directly impacts the retina causing the potential damage.
The irony, of course, is that blue light is beneficial and during the day plays a critical role in regulating our circadian rhythms, boosting alertness, and improving cognitive function. But as with most things in life, too much of a good thing can become bad. The problem arises with excessive exposure, especially from artificial sources. When night falls, our brains are wired to expect darkness. Research has shown that blue light exposure before bedtime can suppress the production of melatonin, the hormone responsible for regulating sleep, by up to 85%. Our modern obsession with screens has however thrown this natural rhythm into a state of chaos. This is why staring at a screen before bedtime can make falling asleep as challenging as solving a Rubik’s Cube blindfolded.
The Global Epidemic in Numbers
Our screens have become omnipresent, and so has the problem of blue light overexposure. Americans check their phones on average 144 times a day—that’s once every 10 minutes. Children and teenagers in China spend over 4 hours a day on screens. Europeans report screen time of more than 3 hours per day, with significant increases noted during the COVID-19 pandemic. The situation in both Kenya and South Africa is much more alarming. It is as if we have built up this layer of anxiety surrounding our use of this technology, that if we do not check in as often as we think we should, we are missing out on something super important – Larry Rosen, Professor of Psychology. But with the surge in remote work and the proliferation of smartphones, it is not just an epidemic; it’s a full-blown digital pandemic.
“We’ve built up this layer of anxiety surrounding our use of this technology, that if we don’t check in as often as we think we should, we’re missing out on something super important.” – Larry Rosen.
The Underlying Mechanisms
To comprehend the impact of blue light, we need to delve a bit into the biological mechanisms at play. The human eye is not adept at blocking blue light as nearly all visible blue light passes through the cornea and lens to reach the retina at the back of the eyeball, potentially damaging light-sensitive cells (cones and rods). This exposure can contribute to conditions such as age-related macular degeneration (AMD).
Furthermore, blue light exposure has been linked to digital eye strain, also known as computer vision syndrome. Symptoms include eye discomfort, headaches, blurred vision, and dry eyes, which are exacerbated by prolonged screen time and poor lighting conditions. With an overall prevalence of 65%, females are reportedly more commonly affected than males (69% vs. 60% prevalence).
“Computer vision syndrome (CVS), also known as digital eye strain has a prevalence of 65% in the US with females more commonly affected than males (69% vs 60%)”.
Public Health Implications
The impact of blue light overexposure extends beyond individual health. It is now a significant public health concern and even becoming a global health problem. Imagine billions of people turning myopic in 2050!!!! The reasons are not far-fetched though. The public health implications include the following:
- Increased Healthcare Costs: The rise in eye-related conditions and sleep disorders linked to blue light exposure contributes to increasing healthcare costs. Treatments for conditions like myopia, AMD, and sleep disorders are expensive and resource intensive.
- Reduced Productivity: Chronic eye strain and sleep deprivation lead to decreased productivity and increased absenteeism in the workforce. The economic impact is substantial, affecting both individual earnings and overall economic output.
- Mental Health Issues: Poor sleep and eye strain can both contribute to mental health problems, including anxiety and depression. The digital age has brought with it an array of mental health challenges, aggravated by our screen-centric lifestyles.
- Children’s Development: Excessive screen time and blue light exposure during critical developmental periods can have lasting effects on children’s eyesight and cognitive development. The increasing prevalence of myopia in young populations is a concerning trend.
Patching the Pixels
So, what can be done to mitigate this modern malaise? Here are a few strategies that, while helpful, also underscore the irony of having to protect ourselves from our own inventions:
- Screen Time Management: Limiting screen time, particularly before bed, is a no-brainer. Yet, for many, this suggestion seems as feasible as running a marathon on a treadmill. Tools like screen time trackers and app usage monitors can help, but self-discipline is key. China is however currently putting up steps in place to checkmate this ugly trend particularly with regards to the young population.
- Blue Light Filters: Most modern devices come equipped with blue light filters or night modes that can reduce blue light emission. It will be a very great idea to always ensure these are turned on, especially night modes. There are also screen protectors and glasses designed to filter out blue light, which can be particularly useful for people who inevitably cannot reduce their screen time.
- Ergonomic Adjustments: Adjusting the screen’s brightness and contrast, ensuring proper lighting, and taking regular breaks using the 20-20-20 rule (every 20 minutes, look at something 20 feet away for at least 20 seconds) can help reduce strain.
- Medical Interventions: For those already suffering from severe symptoms, consulting with healthcare professionals for appropriate interventions, including the use of lubricating eye drops and tailored eyewear, is promptly recommended.
The Inevitable Future
As we strive for a world enmeshed in even greater technological advancement tending towards increasing reliance on digital devices and services, the issue of blue light overexposure is not going away anytime soon. The challenge lies in finding a balance that allows us to enjoy the benefits of the technology without compromising our total well-being. One way to manage this is to heed to this advice by Jillian D’Onfro; Do not let your phone be the last thing you see at night and the first thing you check in the morning. By using a regular alarm clock and charging your phone out of reach, you won’t be tempted to start your day by getting vortexed into an avalanche of messages and updates.
“Don’t let your phone be the last thing you see at night and the first thing you check in the morning. By using a regular alarm clock and charging your phone out of reach, you won’t be tempted to start your day by getting vortexed into an avalanche of messages and updates.” – Jillian D’Onfro.
The narrative of our times is clear: we have met the enemy, and it is us – or more accurately, the screens we can’t seem to live without. Perhaps the most telling indicator of our predicament is the burgeoning market for blue light-blocking products, a testament to our relentless quest to shield ourselves from our own innovations.
The phenomenon of blue light overexposure is a quintessential example of human ingenuity backfiring spectacularly. It’s a self-inflicted plight that is as avoidable as it is pervasive. As we continue to forge ahead into a future dominated by digital screens, it is imperative to acknowledge and address the adverse effects of blue light on our health. Our eyes, after all, deserve better than to be reduced to collateral damage in the relentless march of technological progress.
So, next time you find yourself binge-watching a series or doom-scrolling through social media at 2a.m., just remember… those pixels might just be plotting the downfall of your pupils.
Given the undeniable impact of blue light over-exposure, what steps are you willing to take to protect your eyes and improve your health?
Kindly share your thoughts in the comments below—let’s see if we can collectively find a way to balance our digital desires with our biological needs.
This piece is written by Dr. Jocelyn OKOH (DVM, MSc, MPH), a Global Health Analyst and Commentator, a passionate traveler, an avid football (soccer) lover, a caring husband and a proud father of two lovely Angels.
