Why Experts Warn About Screen Time

Many experts advise not to use mobile phones before bed, or at least reduce screen time overall. The main concern is the blue light emitted from digital screens, which research suggests can negatively affect eye health and sleep cycles.

Does Smartphone Light Harm Your Eyes?

The answer appears to be yes. Most studies agree that prolonged exposure to smartphone light, especially blue light, can potentially harm your eyes. Issues such as eye strain, dry eyes, blurred vision, and headaches are common effects of extended screen time.

Blue light can also suppress melatonin production, which disrupts sleep patterns. Over time, exposure may increase the risk of macular degeneration and cataracts.

How Much Blue Light Are We Really Exposed To?

Interestingly, the amount of blue light released from smartphone screens is relatively small. A 2014 study by Harvard remains one of the most referenced sources on the topic. It showed that screen use before bed could delay sleep by an average of 10 minutes.

“The evidence for smartphone use near bedtime affecting sleep and circadian rhythms isn’t great,” – Stuart Peirson, Professor of Circadian Neuroscience at Oxford University, quoted in WIRED.

Are Children at Greater Risk?

Yes. According to a vision study by the U.S.-based National Eye Institute, children are more at risk than adults. Their eyes absorb more blue light from digital devices, which could make them more vulnerable to long-term damage.

Smartphone Addiction & Brain Activity

There’s another problem: mobile phone addiction. Constant scrolling can overstimulate the brain and delay REM sleep. One study found that smartphone addiction mirrors substance addiction in its impact on brain activity. Those addicted showed higher levels of anxiety and struggled to focus on tasks when their phones were not nearby.

8 Tips to Protect Your Eyes

Screen Settings: Lower brightness, use warmer colour temperatures, and enable night mode.
20-20-20 Rule: Every 20 minutes, take a 20-second break and look at something 20 feet away.
Blue Light Filters: Enable built-in filters or use apps like Twilight, Flux, or Night Shift.
Maintain Proper Distance: Hold your phone at least 16–18 inches away from your eyes.
Blink Regularly: Make a conscious effort to blink more often during screen use.
Wear Blue Light Glasses: Consider wearing glasses that filter blue light to reduce strain.
Regular Eye Exams: Get routine check-ups to monitor your eye health and catch early signs of damage.
Text Size & Glare: Increase text size and reduce glare to minimise eye strain. Also, avoid using your phone in dark rooms or under harsh lighting.

Final Thoughts

While smartphones are a necessity today, using them too much—especially at night—can impact both your vision and your mental health. The good news? With a few mindful changes, you can enjoy your screen time while protecting your eyes.

Remember, good eye care starts with simple habits. Use the tips above to make your screen experience healthier and safer.

Are Your Eyes Safe from Smartphone Light?