Every week, my phone sends me a screen time report, and honestly, I’d love to ignore it. But living in denial won’t change the numbers, and the reality is—my screen time is high. Really high. We’re talking over five hours a day just on my phone. And that’s not even counting my laptop time. I tell myself it’s work-related (because, well, I’m in digital), but deep down, I know I could be using some of those hours more productively—working out, cooking, learning something new.
Beyond the time wasted, there’s another concern: the impact of screen exposure on our health and skin. We live in an age of digital addiction, constantly scrolling, working, streaming, and absorbing content. But did you know that the blue light from our screens—also known as High Energy Visible (HEV) light—penetrates deeper into the skin than both UVA and UVB rays? Yes, you read that right. Blue light radiation doesn’t just strain our eyes; it affects collagen and elastin, leading to premature aging, wrinkles, and sagging skin.
So, what can we do about it? Let’s break it down.
How to Protect Yourself from Blue Light Exposure
1. Follow the 20/20/20 Rule
For every 20 minutes spent staring at a screen, look at something 20 feet away for at least 20 seconds. It sounds simple, yet most of us fail to do it consistently. Set a timer, put a sticky note on your screen—whatever it takes to make this a habit. Your eyes will thank you.
2. Invest in Blue Light Glasses
If you spend long hours in front of a screen and frequently experience eye strain or dryness, consider getting blue light-blocking glasses. They help filter out harmful HEV light and reduce fatigue. If you already wear prescription glasses, many optometrists can add a blue light filter to your lenses. Find a pair that fits well, and make them part of your daily routine.
3. Apply a Screen Protector
Blue light filters for your phone, tablet, or laptop are an inexpensive way to cut down on screen-induced damage. These protectors help absorb blue light before it reaches your eyes and skin, making a noticeable difference over time.
4. Use a High-Quality Eye Cream
The skin around our eyes is the thinnest and most delicate, making it particularly vulnerable to blue light exposure. A hydrating, anti-aging eye cream can help combat dryness, puffiness, and early signs of aging. Look for ingredients like hyaluronic acid, red algae, and peptides for maximum protection and hydration.
5. Avoid Screens in the Dark
Using your phone or laptop in a dark room increases eye strain and disrupts your natural sleep cycle. When possible, use screens in well-lit environments and set your phone to “night mode” to reduce blue light emission. And when it’s time for bed, put your phone on airplane mode to minimize disruptions to your REM cycles.
6. Adjust Your Screen Brightness
Keeping your screen at full brightness is unnecessary and damaging to your eyes. Lower it to a comfortable level that reduces glare and extends your device’s battery life in the process. Many smartphones now have automatic brightness adjustments—turn this setting on for a seamless experience.
7. Boost Your Eye Health with Supplements
The macular pigment in our eyes is responsible for filtering blue light. Strengthen it by incorporating supplements rich in lutein, zeaxanthin, and meso-zeaxanthin. These carotenoids are essential for maintaining long-term eye health and reducing the effects of digital strain.
8. Use Skincare Products with Red Algae
Red algae is packed with vitamins and minerals that help shield the skin from blue light exposure. Some sunscreens and moisturizers now include this ingredient to combat digital aging. A great option is a lightweight sunscreen that doubles as a primer, offering all-day protection without feeling greasy.
9. Try an Anti-Pollution Serum
If you live in a city, you’re already exposed to environmental stressors that accelerate aging. Combine that with digital pollution, and your skin takes a serious hit. Look for serums containing antioxidants, cocoa seed extract, and anti-inflammatory ingredients to counteract damage and keep your skin resilient.
10. Prioritize Screen-Free Activities
One of the best ways to protect yourself from blue light? Step away from your screens when possible. Go outside, meet up with friends, take a dance class, read a physical book—embrace real-life moments without a digital filter.
The Bottom Line: Be Mindful of Your Screen Time
Technology is an inescapable part of modern life, but that doesn’t mean we have to let it control us—or our health. By making a few small changes, we can significantly reduce the effects of blue light exposure and improve our overall well-being.
So, are you ready to take a break from the digital world and live more IRL? Let’s start by putting our phones down, even if just for a little while. Trust me—your skin, eyes, and mind will thank you.
