From smartphones and laptops to tablets and LED lighting, screens are now integral to everyday life. As people spend longer hours in front of digital devices, questions are being raised about how blue light exposure affects the skin.

Dr Saroj Poudel, a dermatologist and hair transplant surgeon, is the director and co-founder of Nirvana Skin Clinic and Hair Transplant Centre, Lazimpat, Kathmandu. He explains how to protect the skin in a screen-dominated world.

How is the blue light emitted from phones and screens different from natural light, for example, sunlight?

Sunlight contains a balanced spectrum of visible and invisible light. Blue light is a high-energy visible (HEV) light with a short wavelength. It is naturally emitted by the sun but is also present in artificial light sources, particularly in digital screens such as smartphones, tablets, and laptops, and in LED lighting, albeit at lower concentrations. Although the intensity of blue light from screens is significantly lower than that of the sun, the duration of exposure, particularly hours spent per day, can be important.

How does prolonged exposure to blue light affect the skin at a cellular level, if at all?

Blue light can penetrate the skin more deeply than UVA and UVB rays. It reaches into the dermis, the skin’s layer, where collagen and elastin fibres reside. These components are crucial for maintaining youthful and resilient skin.

When blue light enters the skin, it can stimulate the production of reactive oxygen species (ROS), unstable molecules, which leads to oxidative stress, damaging cell structures, DNA and lipids, breakdown of collagen, elastin and increased skin sensitivity. This process accelerates visible signs of ageing, such as wrinkles and pigmentation.

Unlike UVA and UVB rays, which primarily cause burns and DNA mutations, blue light is less intense. Its long-term effects, particularly from hours of daily screen time, accumulate.

Are people with certain skin types or conditions, such as melasma, post-inflammatory hyperpigmentation, or acne, more vulnerable to blue light exposure?

Blue light stimulates melanocytes (the pigment-producing cells in your skin), leading to increased melanin synthesis. This is particularly problematic for individuals who already have melasma or post-inflammatory hyperpigmentation, as it darkens further with time.

Blue light itself doesn’t directly cause acne, but people with acne, rosacea or eczema may experience flare-ups or prolonged redness after extended screen time. Blue light may affect sebaceous (oil) glands by stimulating oxidative stress, which in turn can lead to clogged pores and increased acne breakouts in some individuals. The oxidative stress it induces can compromise the skin barrier, thereby increasing skin reactivity and sensitivity. Moreover, dehydration caused by barrier disruption can make breakouts harder to heal, and the skin may appear rough or uneven.

Exposure to blue light in the evening can disrupt your natural sleep-wake cycle. It suppresses melatonin, the hormone that signals your body to rest, which in turn reduces the skin’s ability to repair and regenerate overnight. Poor sleep quality slows collagen production and cell turnover, leaving the skin dull and fatigued.

How does blue light exposure from phones and laptops compare to sun exposure in terms of potential skin damage?

The main difference lies in the wavelength and mechanism of damage. Ultraviolet rays, UVA and UVB, range from 280 to 400 nanometers and directly damage DNA, causing sunburn, photo-ageing and even skin cancer. Blue light, on the other hand, has a slightly longer wavelength of 400 to 500 nanometers and induces oxidative stress rather than DNA mutations. It affects collagen- and melanin-producing cells, leading to fine lines, pigmentation, and loss of radiance, without the immediate signs of burning.

What steps can people take to protect their skin if they spend long hours on screens?

Completely avoiding screens isn’t realistic, but you can reduce their impact on your skin with a few simple steps and habits.

Use a broad-spectrum sunscreen indoors, especially tinted or mineral ones with iron oxides, as they help protect against blue and visible light. Add antioxidants like vitamin C, niacinamide or green tea to your morning skincare routine to fight damage caused by screen exposure.

Enable night-shift modes on your devices to reduce exposure. Make small lifestyle changes, such as keeping screens at least 16–24 inches away, using warm lighting instead of harsh LEDs, and taking regular breaks using the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds, which benefits both your eyes and your skin. Eating antioxidant-rich foods, limiting screen use before bedtime, and getting good quality sleep can also help keep your skin healthy and balanced.

What are the early skin signs people should watch for if screen exposure is affecting them?

Emerging research indicates that long-term exposure to visible light, including blue light from screens, may accelerate photo-ageing by reducing collagen production and increasing pigmentation in the skin.

One common effect is premature ageing, often referred to as digital ageing, which can manifest as fine lines, sagging, and loss of firmness, particularly around the eyes and forehead, where screens are held close.

Hyperpigmentation is another concern, as prolonged exposure can stimulate melanin production, resulting in dark spots and uneven skin tone, particularly in medium- to dark-skinned individuals. Blue light can also weaken the skin barrier, causing inflammation and redness, and may exacerbate conditions such as acne, rosacea, and eczema with prolonged screen use.