Why I Wear Sunscreen Even When I’m Just Sitting at My Desk

As a writer, most of my days are spent tucked behind a laptop. Researching, typing, revising—my desk is my home base. From the outside, it may look like the least sun-exposed job in the world. I’m not outdoors all day. I’m not commuting long hours in bright light. And yet, one of the most consistent parts of my morning routine is applying sunscreen. Even if I don’t plan on stepping outside beyond grabbing the mail, I still smooth on that protective layer as faithfully as I make my coffee.

It might sound excessive, but the science backs me up: sunlight and certain types of indoor light reach our skin even when we’re inside. Over time, those seemingly harmless exposures may contribute to skin aging and increase the risk of damage. And if you’re like me—someone whose career revolves around sitting at a desk—it’s worth asking: what’s actually hitting your skin while you work, and how can you protect it?

Light Exposure Isn’t Just About the Beach

When people think of sunscreen, they imagine blazing outdoor activities: lounging poolside, hiking in the sun, or running errands on a hot afternoon. But UV exposure doesn’t require a summer afternoon outdoors.

Here’s what matters for those of us indoors:

• UVA rays penetrate glass. While UVB rays (the ones responsible for sunburn) are mostly blocked by windows, UVA rays pass through glass easily. UVA is linked with premature aging, pigmentation changes, and skin cancer risk. If your desk is near a sunny window, UVA exposure adds up hour after hour.
• Visible light contributes too. Blue light (the high-energy visible light emitted from digital screens and LED bulbs) is under ongoing research. Some studies suggest it may contribute to pigmentation issues, particularly in deeper skin tones. While its impact isn’t fully understood yet, dermatologists increasingly recommend considering protection.
• Cumulative exposure counts. You don’t need a sunburn for damage to occur. Skin aging and DNA changes result from years of small, consistent exposures, not just one bad day outside.

My Reality Check as a Desk-Dweller

When I started writing full-time, I assumed I’d escaped the worst of sun exposure. But then I noticed something: the left side of my face (the side closest to the window in my old apartment) seemed to show faint pigmentation earlier than the right. Curious, I dug into research—and found that dermatologists have long noted this pattern in people who drive a lot: more aging on the driver’s side of the face due to UVA through the window.

That’s when it clicked. I didn’t have to be tanning outdoors to accumulate exposure. Sitting by a sunny window while I typed away was enough reason to keep sunscreen in my routine.

The Science That Convinced Me

UVA vs. UVB: Why Sunscreen Indoors Matters

• UVB rays cause surface burns and don’t usually pass through glass.
• UVA rays penetrate deeper, contribute to skin aging, and can sneak through windows. Indoor light sources like halogen or fluorescent bulbs also emit small amounts of UVA.

Dermatology research consistently shows that UVA rays play a major role in photoaging—the wrinkles, laxity, and pigmentation changes we associate with time. Unlike UVB, UVA damage isn’t immediately visible. You don’t feel it like you feel a burn. It’s slow and sneaky.

Blue Light Considerations

Emerging research suggests that blue light may contribute to oxidative stress in the skin. A 2017 study in Oxidative Medicine and Cellular Longevity found that visible light exposure may increase free radicals, potentially leading to pigmentation. It’s not definitive yet, but many sunscreen and skincare brands now test their products for protection against both UV and visible light.

The Accumulative Effect

Dermatologists emphasize that small, consistent exposures add up. Think of it like interest on a bank account—tiny deposits daily eventually build into something significant. Only in this case, it’s not a savings account but fine lines and dark spots.

Sunscreen as a Desk Accessory

I’ve come to think of my sunscreen less as “beach gear” and more as part of my workday toolkit. Just like I wouldn’t sit down without a notebook or a charged laptop, I don’t sit down without a layer of SPF.

The type I choose depends on my schedule:

• On no-makeup days, I use a lightweight mineral sunscreen with zinc oxide that doubles as moisturizer.
• When I’m on calls or need to look polished, I reach for a tinted sunscreen. It evens tone, protects, and feels like a step up without needing foundation.
• I reapply with a powder SPF in the afternoon—it takes 20 seconds and doesn’t disturb whatever else I’m wearing.

Myths That Needed Busting

Before sunscreen became a habit, I had to unlearn a few myths. Maybe these sound familiar:

• “I don’t need sunscreen indoors.” If you’re near a window or under strong artificial light, you do.
• “Darker skin tones are safe.” While melanin offers some natural protection, it doesn’t eliminate the risk of photoaging or skin cancer. Hyperpigmentation can be particularly stubborn in deeper tones, making prevention even more important.
• “Makeup with SPF is enough.” Most makeup contains SPF 15–20, but the amount typically applied is too little for adequate coverage. Think of it as a bonus, not the main line of defense.

How I Make Sunscreen a Habit

As much as I love skincare, I’m not interested in routines that feel like a chore. Here’s how I keep sunscreen a natural part of my desk-bound days:

1. I keep it visible. My sunscreen sits next to my laptop—out of sight means out of mind, so I make it impossible to ignore.
2. I pair it with coffee. I apply SPF right after I make my morning coffee, so it becomes part of my daily ritual.
3. I reapply after lunch. A quick layer before diving back into emails keeps me covered for the afternoon window light.

It’s not about chasing perfection; it’s about stacking small, consistent habits that add up.

Radiant Reflections

1. Think prevention, not perfection: Small daily efforts protect your future self.
2. Skin of every shade deserves care: Melanin is protective but not invincible.
3. Windows aren’t shields: If you can see daylight, UVA can see you too.
4. Stack habits smartly: Pair SPF with something you already do, like brushing teeth or pouring coffee.
5. Glow with intention: Sunscreen isn’t about restriction; it’s about freedom to age with grace and confidence.

The Glow That Works Overtime

At the end of the day, sunscreen is less about vanity and more about respect—for the skin that carries us through life. As someone who spends long hours researching and writing at a desk, it would be easy to dismiss protection as unnecessary. But science makes it clear: invisible exposures matter.

What I love most is that sunscreen isn’t complicated. It doesn’t demand an overhaul of your lifestyle or a long learning curve. One simple step in the morning could change the trajectory of how your skin looks and feels decades from now. It’s one of those rare wellness practices that’s both profoundly practical and quietly transformative.

So no, sunscreen isn’t just for summer hikes or beach vacations. It’s for desk dwellers, writers, students, remote workers—anyone who sits in the glow of sunlight through glass or the glare of a screen. It’s for me. And, if you’re serious about caring for the body you live in, it might just be for you, too.