Myths and Truths about Blue Light

Do you want to know the myths and truths about blue light? If yes, you are in the right place. A growing body of research evidence shows that artificial blue light-producing devices, including digital devices and light bulbs, can cause eye strain, disrupt sleep, increase vision loss risks, and deteriorate metabolic processes.

Too much blue light can cause poor sleep patterns and disturb metabolic processes in your body. However, more research is needed on the consequences of exposure to blue light to confirm the evidence in larger populations. That’s why people have developed myths about blue light and related concepts. In today’s article, I will highlight the myths and truths about blue light. Read on!


Blue light is an integral component of the visible light spectrum with a range between 380 and 500 nanometers. Unlike other lights in the spectrum, blue light has the highest energy with a shorter wavelength. Here are the myths about blue light.

Blue Light is Not Natural

The human body contains sophisticated mechanisms that can absorb different light wavelengths, including the blue right. However, the problem with blue light is that it can suppress melatonin production mechanisms in your brain, leading to poor sleep patterns at night. Because phones, computers, and other digital devices emit blue light, many people think it is not natural.

However, this is not true because blue light is an integral part of the visible light spectrum, and the sun is the biggest source of natural blue light. On the other hand, digital devices emit artificial blue light that can harm your health, but blue light does not exist naturally is a pure myth.  

Adjusting Screen Brightness can Block Blue Light

Does lowering or adjusting screen brightness mitigate blue light? The answer is “No.” Although lowering your screen brightness can reduce blue light, it does not entirely filter it out, meaning investing in app-filters solely is not enough. However, when you use blue light glasses and lower screen brightness or adjust contrast, you can mitigate the harmful effects significantly.

Blue Light is Harmful

Some people think that blue light is harmful to their health and wellbeing. Although the information is accurate and various studies validate this, not all blue light is dangerous. A growing body of research evidence confirms that blue light can make you feel alert, improve your cognitive functions, and enhance memory processes.

Balance exposure to blue light is actually good for your overall health and wellbeing, leading to boosted mental functions, circadian rhythm regulation, and elevated mood. On the other hand, too much exposure to blue light has the opposite effect.

You can’t Prevent Digital Eyestrain

Digital eye strain is a common condition characterized by severe headaches, migraines, dry eyes, irritation, blurry vision, fatigue, etc. However, saying that digital eye strain is unpreventable is a myth.

People can use different methods or accessories to prevent digital eye strain. For example, you can use blue-light-blocking glasses to protect your eyes from blue light even if you use digital devices for a prolonged period.

At the same time, limiting your screen time at night or before bedtime is an excellent way to promote a good night’s sleep and improve mental health. It is crucial to take a break every 30 to 40 minutes when using a computer or smartphone.


Blue light is equally advantageous and disadvantageous for your health. It is all about creating a healthy balance. Now that you know myths about blue light, it is time to discuss the truths or facts. Continue reading!

Eyes can’t filter out Blue Light

Although your eyes contain complex structures and mechanisms that can block a wide range of wavelengths, they can’t filter out blue light. Research shows that blue light can reach your retina and damage light-sensitive cells, leading to macular degeneration, a condition that can result in eye damage, vision loss, and blindness.

Blue Light can Disrupt Melatonin Production

Numerous research studies have highlighted the effects of blue light on the circadian rhythm due to disruption in melatonin production. Melatonin is an essential chemical in your brain that promotes healthy sleep patterns. Adequate melatonin production at night allows you to fall asleep quickly.

However, when you use digital devices, such as smartphones, tablets, or handheld gaming devices, the blue light penetrates your eyes and disrupt melatonin production in your brain. As a result, you find it difficult to fall asleep and feel tired in the morning.

Blue Light Glasses are Effective

Another truth about blue light is that you can block it by wearing blue light glasses. Wearing blue light glasses during daytime and nighttime can protect your eyes against harmful wavelengths. If you work on computers at night, it is crucial to use these glasses to filter out blue light. Otherwise, you will experience eye strain, stress, depression, and insomnia.

A 2009 research study concludes that blue-light-blocking glasses are beneficial, especially when one wears them at least 2-3 hours before bedtime, leading to improved sleep quality. Besides, I recommend focusing on improving your eye health to strengthen your macular pigment and carotenoids present within it.

Blue Light Improves Skin Health

One study shows that blue light can eliminate bacteria and other microbes that cause acne breakouts and inflammation in the skin. I recommend exposing your body to sunlight for 10-20 minutes early in the morning. You can also use blue light devices to prevent acne breakouts, but make sure you use the ones approved by the FDA.

Moreover, blue light therapy can also treat some skin conditions, such as plaque psoriasis, actinic keratosis, etc. Blue light is effective against basal cell carcinoma, a type of cancer that causes tumors in the skin.

Final Words

Blue lights are equally harmful to children and adults, primarily when they expose their bodies to them for a long time without taking protective measurements. Remember, we are surrounded by technological devices, which have become an integral part of our lives. Knowing the myths and truths about blue light can help you develop better strategies to mitigate the adverse effects.