Over the years, screen time has become a priority over face-to-face interactions. Many of my patients who come with skin-related issues, spend up to 12 hours in front of various screens.
In today’s world, screen time is unavoidable, whether for work, entertainment, or social interactions. We spend countless hours in front of screens that emit blue light. While most of us are aware of its impact on our eyes and sleep patterns, its effect on our skin is less commonly discussed but equally significant.
Read on to learn how screen lights, particularly blue light, affect your skin and discover how to protect it from potential damage.
The blue light effect
Blue light, also known as high-energy visible (HEV) light, is part of the visible light spectrum, with wavelengths ranging from 400 to 490 nanometers. It’s naturally emitted by the sun, but our exposure has significantly increased due to artificial sources such as digital screens, LED lights, and fluorescent lighting.
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Disruption of the skin barrier
The skin barrier, which protects against environmental aggressors and retains moisture, can be compromised by blue light. This disruption can cause increased dryness, sensitivity, and a reduced ability to repair and regenerate. It can lead to skin irritation and inflammation. Naturally, this can exacerbate existing skin conditions such as acne, rosacea, and eczema. It can also cause melasma, a form of hyperpigmentation.
Because blue light penetrates deeper into the skin unlike UV rays, it can create oxidative stress that damages skin cells, collagen, and elastin fibres. This compromises your skin elasticity and firmness, contributing to premature aging. And extended exposure to blue light can stimulate melanocytes, the cells responsible for melanin production. This can result in hyperpigmentation, which is especially noticeable in individuals with darker skin tones, leading to uneven skin colour and dark spots.
Importance of sleep
In addition to skin-related issues, blue light exposure at night can interfere with sleep cycles by affecting the release of melatonin, the hormone responsible for regulating sleep. Poor sleep quality can negatively impact your mind, body, and skin, resulting in a tired and stressed appearance.
Throughout my 13 years of practice, I’ve always told my patients that sleep is something you should never compromise on. Proper sleep–eight hours of uninterrupted rest–is crucial for your skin to repair itself.
Protection from blue light
Given the pervasive presence of screens and blue light in our daily lives, it’s essential to adopt protective measures to safeguard your skin. Here are some effective strategies:
Blocking glasses
Use glasses designed to filter out blue light if you are spending long hours in front of screen use.
Protective clothing
Cover more skin, especially your arms. This provides an additional physical barrier against blue light exposure.
Screen protectors
Invest in screen protectors designed to filter out blue light for smartphones, tablets, and computer screens. They significantly reduce the amount of blue light reaching your skin.
Adjust screen settings
Enable “Night Mode” or use a “Blue Light Filter” on your devices to reduce blue light emission. These settings adjust the screen’s colour temperature, minimising blue light exposure without compromising visibility.
Healthy skincare routine
Follow a consistent skincare regimen, which includes cleansing, moisturising, and daily sunscreen application. Adequate hydration helps maintain a strong skin barrier. Choose a broad-spectrum sunscreen that protects against UVA/UVB rays and blue light. Look for ingredients like zinc oxide, titanium dioxide, and iron oxides, which create a barrier against blue light.
Incorporate antioxidants
Use skincare products containing antioxidants such as vitamin C, vitamin E, niacinamide, and ferulic acid. They help neutralise free radicals generated by blue light exposure and strengthen your skin’s defense.
Manage screen time
Limit screen time and take breaks using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This practice reduces eye strain and limits prolonged exposure to blue light.
Incorporating these protective measures into your daily skincare routine can significantly reduce the risk of blue light-induced skin damage. And don’t forget to consult a dermatologist to tailor these strategies to your skin type and specific concerns. In our digital age, protecting your skin ensures it remains healthy and resilient despite constant exposure to technology.
Dr Deepali Bhardwaj is a dermatologist, anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal.
(Edited by Ratan Priya)