Blue light and screens

Do screens damage your eyes permanently?

Major eye organisations including the American Academy of Ophthalmology (AAO) state that digital screens do not cause permanent eye damage in healthy adults. You may feel strain, dryness or blur that clears with rest, but this is not the same as harming the retina or causing macular degeneration.

What blue light actually does

Screens emit visible blue light. Some laboratory studies show very high doses can affect retinal cells, but everyday screen levels are far lower. The bigger issue is how we use screens: less blinking, poor posture, glare and long near focus cause digital eye strain.

• Eye strain, dryness and headaches from long screen sessions
• Evening screen use may delay sleep by suppressing melatonin
• Night mode or warmer colour settings may ease evening discomfort
• Outdoor light contains far more blue light than a phone at arm's length

Should you get blue light glasses?

Blue light filtering glasses may reduce glare for some people, but high-quality evidence that they prevent eye disease is limited. They are not a substitute for breaks, correct prescription glasses, or treatment for dry eye. If you already wear glasses, an anti-reflective coating may help comfort without a special blue-light label.

Practical screen habits

The 20-20-20 rule, deliberate blinking, good lighting and holding screens slightly below eye level reduce strain. Book an eye test if blur, headaches or dryness persist despite these habits, as you may need glasses or dry-eye treatment.