Yes, the blue light from your phone can damage your skin. A dermatologist explains

Social media is full of claims that everyday habits can damage your skin. It’s also full of recommendations or ads for products that can protect you.

Now social media has blue light from our devices in its footage.

So can scrolling on our phones really damage the skin? And will applying creams or lotions help?

Here’s what the evidence says and what we should really focus on.

Remind me, what exactly is blue light?

Blue light is part of the visible light spectrum. Sunlight is the strongest source. But our electronic devices – like our phones, laptops and TVs – also emit it, albeit at 100-1000 times lower levels.

Seeing as we spend so much time using these devices, there have been some concerns about the impact of blue light on our health, including our eyes and sleep.

Now, we are learning more about the impact of blue light on our skin.

How does blue light affect the skin?

Evidence for the impact of blue light on the skin is still emerging. But there are some interesting findings.

1. Blue light can increase pigmentation

Studies suggest that exposure to blue light can stimulate the production of melanin, the natural skin pigment that gives skin its color.

So too much blue light can worsen hyperpigmentation — the overproduction of melanin that leads to dark spots on the skin — especially in people with darker skin.

2. Blue light can give you wrinkles

Some studies suggest that blue light can damage collagen, a protein essential to skin structure, potentially accelerating the formation of wrinkles.

A lab study suggests this can happen if you hold your device an inch from your skin for as little as an hour.

However, for most people, holding your device more than 10cm away from your skin would reduce your exposure 100-fold. So this is much less likely to matter.

3. Blue light can disrupt your sleep, affecting your skin

If the skin around your eyes looks dull or puffy, it’s easy to blame it directly on blue light. But since we know that blue light affects sleep, what you’re probably seeing are some of the obvious signs of sleep deprivation.

We know that blue light is particularly good at suppressing melatonin production. This natural hormone normally signals our body when it’s time to sleep and helps regulate our sleep-wake cycle.

By suppressing melatonin, exposure to blue light before bed disrupts this natural process, making it harder to fall asleep and potentially reducing the quality of your sleep.

The stimulating nature of screen content further disrupts sleep. Social media feeds, news articles, video games, or even work emails can keep our brain active and alert, preventing it from transitioning into a sleepy state.

Long-term sleep problems can also worsen existing skin conditions, such as acne, eczema and rosacea.

Lack of sleep can increase levels of cortisol, a stress hormone that breaks down collagen, the protein responsible for skin firmness. Lack of sleep can also weaken the skin’s natural barrier, making it more susceptible to environmental damage and dryness.

Can skincare protect me?

The beauty industry has capitalized on concerns about blue light and offers a range of protective products such as mists, serums and lip glosses.

From a practical perspective, perhaps only those with the more troublesome hyperpigmentation known as melasma should be concerned about the blue light from the devices.

This condition requires the skin to be well protected from all visible light at all times. The only products that are completely effective are those that block all light, namely mineral-based creams or some cosmetics. If you can’t see the skin through them, they will be effective.

But rigorous testing for non-transparent products outside laboratories is lacking. This makes it difficult to assess whether they work and whether it’s worth adding them to your skin care routine.

What can I do to minimize blue light then?

Here are some simple steps you can take to minimize your exposure to blue light, especially at night when it can disrupt your sleep:

• use the “night mode” setting on your device or use a blue light filter app to reduce your exposure to blue light in the evening

• minimize screen time before bed and create a relaxing bedtime routine to avoid the kinds of sleep disturbances that can affect your skin’s health

• keep your phone or device away from your skin to minimize exposure to blue light

• use sunscreen. Mineral and physical sunscreens containing titanium dioxide and iron oxides offer broad protection, including against blue light.

In short

Blue light exposure has been linked to several skin concerns, especially pigmentation for people with darker skin. However, research is ongoing.

While skin care to protect against blue light shows promise, more testing is needed to determine if it works.

For now, prioritize good sun protection with a broad-spectrum sunscreen that not only protects against UV rays, but also light.