Scrolling through your phone, watching TV, or finishing work on your laptop at night may seem harmless, but it could interfere with both your eye health and your ability to sleep well.
If you’re experiencing eye strain, headaches, or trouble sleeping, your screen habits could be to blame. At Newport Eye Care, we can recommend ways to protect your vision and overall wellness during your comprehensive eye exam in Newport.
Learn how nighttime screen use affects your eyes and what you can do to minimize the impact.
How does blue light affect your eyes?
Digital screens emit blue light, a high-energy visible light that scatters more easily than other wavelengths. While some blue light is natural (it’s also present in sunlight), overexposure, especially in the evening, can contribute to:
- Digital eye strain
- Blurry vision
- Headaches
- Dry or irritated eyes
Over time, excessive blue light exposure may also increase the risk of developing long-term vision problems such as macular degeneration1.
How does blue light affect sleep?
Your body has a natural internal clock, or circadian rhythm, that regulates sleep and wake cycles. Blue light suppresses melatonin, the hormone that helps you fall asleep, which can confuse your brain into thinking it’s still daytime.
Using screens late into the evening can:
- Make it harder to fall asleep
- Lead to lighter, less restful sleep
- Cause you to wake up feeling tired, even after a full night in bed
Signs that screen time may be affecting you
Not sure if screens are taking a toll on your eyes or sleep? Watch for these signs:
- Eyes that feel dry, gritty, or tired at the end of the day
- Frequent blinking or rubbing your eyes
- Trouble falling asleep or staying asleep
- Needing to increase screen brightness for clarity
If you’re experiencing these symptoms, it’s a good idea to schedule a comprehensive eye exam to rule out other causes and get tailored advice. Our experienced eye doctor in Newport may recommend different eyewear or lifestyle changes to help prevent eye strain and sleep problems.
Tips to reduce the impact of screen time
In addition to scheduling an eye exam, you can try following these tips:
1. Follow the 20-20-20 rule
Every 20 minutes, look at something 20 feet away for 20 seconds to give your eyes a break.
2. Limit screens 1–2 hours before bed
Try reading a book, journaling, or listening to music instead of scrolling before bedtime.
3. Use blue light filters or glasses
Many devices now offer night mode or blue light filtering settings. Specialty blue light glasses can also reduce exposure.
4. Adjust lighting and posture
Avoid using screens in a dark room. Keep devices at eye level and blink regularly to prevent dryness.
Get expert care at Newport Eye Care
At Newport Eye Care, we’re here to help you see clearly and feel your best, day or night. Whether you’re experiencing eye strain or just want to stay ahead of potential issues, we offer comprehensive eye exams tailored to your needs and lifestyle.
To schedule an appointment, contact us today or use our online appointment request form.
References:
1. Radcliffe, S. (2024, October 31). New Research Links Blue Light to Macular Degeneration Risk, Antioxidants May Offer Hope. Macular Degeneration Research. Retrieved July 18, 2025, from https://www.brightfocus.org/news/new-research-links-blue-light-to-macular-degeneration-risk-antioxidants-may-offer-hope/
