Blue light, TikTok nights & tired eyes: How Gen Z can protect their vision in a screen-obsessed era 

Whether it’s scrolling TikTok before bed, catching up with friends on Instagram, or grinding through late-night videos for school, screens have become almost synonymous with Gen Z life.

But this digital romance comes with a price: tired eyes, strained vision, disrupted sleep and headaches that leave many of us reaching for yet another coffee. 

Every smartphone, tablet, laptop or TV you stare at emits blue light, a high-energy wavelength of visible light that can penetrate deep into the eye. Prolonged exposure can lead to digital eye strain, dry eyes, blurry vision and frequent headaches. 

Late-night exposure to blue light also interferes with the body’s sleep cycle, making it harder to fall and stay asleep. 

While screens aren’t going away, research shows that managing blue light exposure can significantly reduce visual discomfort. This is where blue light filtering lenses come in. 

These lenses are designed to reduce the amount of blue light reaching the eyes, helping to ease strain especially for people who spend hours on their phones, laptops or gaming consoles. 

For many young Kenyans, digital life isn’t just entertainment, it's school, work, side hustles and social life all rolled into one. The result is longer screen time than any previous generation, often without enough breaks for the eyes to recover. 

Over time, this can quietly affect eye health, even in people who have never needed glasses before. 

You don’t have to quit TikTok to protect your eyes. Here are simple, realistic ways Gen Z can keep their vision sharp: 

✔️ Follow the 20-20-20 rule - Every 20 minutes, look at something 20 feet away for 20 seconds to relax your eye muscles.

✔️ Try blue light glasses - Whether prescription or non-prescription, these lenses help reduce screen-related eye fatigue and are ideal for work, studying or late-night scrolling. 

✔️ Limit screens before bed - Reducing screen use at least 30–60 minutes before sleeping can improve both eye comfort and sleep quality. 

✔️ Blink more than you scroll - Staring at screens reduces blinking, which dries out the eyes. Consciously blinking helps maintain moisture and comfort. 

✔️ Book regular eye tests - Even if your vision feels “fine,” regular eye tests help detect early changes and ensure your eyes aren’t working harder than they should. 

Screens aren’t leaving our lives anytime soon but eye strain doesn’t have to be part of the deal. With smart habits and the right eyewear, Gen Z can protect their vision while staying fully plugged in. 

From blue light protection to stylish frames and professional eye care, investing in your eyes now means clearer vision and fewer headaches in the long run. 

For more insights on protecting your eyes in a digital world, from blue light lenses to professional eye care, visit Optica.

 #FeatureByOptica