Do You Need Sunscreen Indoors? 3 Myths Busted

At least 2 in 3 Australians will be diagnosed with skin cancer in their lifetime, and Medicare is now footing the bill for more than 1.1 million treatments for non‑melanoma skin cancers every year – that’s over 3,000 procedures a day.

With numbers like that, it’s no wonder Aussies are obsessed with sunscreen. But in 2025 there’s a new twist to the sun safety conversation: influencers, dermatologists and beauty brands telling you to wear sunscreen indoors, all day, every day – even if you barely step outside.

So… do you really need sunscreen indoors? Or is this just another sun safety myth?

In this article, we’ll:

• Bust 3 big sun safety myths (including whether sunscreen indoors actually makes sense)
• Explain how UV works in Australian conditions (and why the UV Index matters more than the temperature)
• Give you a simple decision framework for when you actually need sunscreen – at home, in the car, in the office and working from home
• Share practical skin cancer prevention tips tailored to life in Australia
• Show how we at NextClinic can help if you’re worried about your skin, need medications, or want a referral

By the end, you’ll know exactly when to slap on sunscreen indoors – and when you can happily save it for outside.

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A quick UV refresher (and why Australia is different)

Before we tackle the myths, it helps to understand what we’re protecting ourselves from.

UVA vs UVB – the “ageing” and “burning” rays

The sun emits different types of ultraviolet (UV) radiation. The two that reach us on the ground are:

• UVB (B for Burn):
  • Main cause of sunburn
  • Plays a major role in skin cancer
  • Mostly blocked by glass
• UVA (A for Ageing):
  • Penetrates deeper into the skin, driving wrinkles and sun spots
  • Also contributes to skin cancer risk
  • Can pass through many types of glass, especially standard car and house windows

Both UVA and UVB damage DNA in skin cells. Over time, this damage can lead to basal cell carcinoma, squamous cell carcinoma and melanoma.

UV Index Australia: why it matters more than heat

The UV Index is a scale that tells you how intense UV radiation is at the earth’s surface at a given time and place. In Australia, sun protection is recommended whenever the UV Index is 3 or higher.

Key Australian realities:

• UV has nothing to do with temperature – you can burn on a cool, windy or overcast day.
• In many parts of Australia, the UV Index hits 3+ for most of the year.
• In Darwin and Brisbane, for example, the UV Index is 3+ year‑round.

So when we talk about skin cancer prevention, especially here in Australia, the UV Index is your real “danger dial” – not how hot it feels.

Myth #1: “If you’re indoors, UV can’t hurt you – sunscreen is pointless.”

This is one of the most common sun safety myths we hear, and it’s only half true.

The truth: most indoor situations are low risk – but not all

Cancer Council Australia directly addresses the question “Should I wear sunscreen when indoors?” Their answer, in short:

• For most people who are indoors away from direct sunlight, UV exposure is low and sunscreen is unnecessary.
• UV that sneaks in through windows poses minimal risk for skin damage in typical indoor situations.

However, there are important exceptions.

What glass does (and doesn’t) block

Different types of glass behave differently:

• All common building and car glass blocks most UVB, the burning ray.
• UVA transmission varies a lot with glass type:
  • Laminated windscreens and some modern laminated/tinted building glass can block around 98–100% of UVA.
  • Plain, clear tempered glass (like many car side windows and some residential windows) may let a large fraction of UVA through – some estimates put side windows at up to ~79% UVA transmission.

So if you’re sitting in a patch of sunlight streaming through an ordinary house window for hours a day, your skin is still getting a decent dose of UVA – even if you’ll never burn.

ARPANSA (the Australian Radiation Protection and Nuclear Safety Agency) points out that the very best shade is inside buildings, where direct and reflected UV are largely blocked – but they also note that plain glass can still allow significant UVA unless it’s laminated, double‑glazed or tinted.

When you probably don’t need sunscreen indoors

If all of these are true, sunscreen indoors is usually overkill:

• You’re inside most of the day, at home or in an office.
• You’re not sitting in a strong beam of direct sun from a window.
• Your windows are behind curtains/blinds or are tinted/laminated.
• You only cross briefly between rooms or go out for a very short period when UV is lower (early morning/late afternoon in some cities).

In these situations, clothing and staying out of direct sun are enough. Cancer Council specifically notes that for most indoor days, there’s typically no need to wear sunscreen.

When sunscreen indoors (or other protection) is worth considering

There are, however, indoor scenarios where UVA adds up:

1. Desk by a bright window
   • You work from home or in an office where the sun streams in directly onto your face, arms or hands for long stretches each day.
   • Residential windows often let 45–75% of UVA through unless they’re laminated or tinted. Over years, that’s a lot of cumulative exposure.
2. Hours in a car, most days of the week
   • You’re a rideshare driver, courier, tradie, salesperson or do lots of long commutes.
   • Laminated windscreens block most UVA, but many side windows do not. That’s one reason drivers can develop more sun damage on the window‑side of their face and arm.
3. Photosensitive conditions or medications
   • You have a medical condition that makes you extremely sensitive to light (e.g. certain autoimmune or genetic disorders), or
   • You’re on medications such as some antibiotics (e.g. doxycycline), retinoids, some acne treatments or certain antidepressants that make you burn or react more easily.
4. You’ve already had skin cancer or severe sun damage
   • If you’re in a high‑risk group or have a history of skin cancer, your dermatologist may recommend extra‑cautious protection, including near windows.

In these higher‑risk indoor settings, you have a few options:

• Move your workspace out of the direct sun path if possible.
• Use blinds, curtains or UV‑filtering film on the glass.
• Cover up (light, long sleeves) if you sit in a sunny spot.
• Use sunscreen on exposed areas like your face, neck and hands, especially during peak UV hours.

At NextClinic, we often hear from patients who’ve started working from home and suddenly notice one side of their face getting more freckles or pigmentation near a sunny window. If that sounds like you and you’re unsure what level of sun protection you need, one of our Australian‑registered doctors can walk you through it via a quick telehealth consultation and, if needed, provide an online dermatologist referral.

Bottom line for Myth #1:

• No, you don’t need sunscreen indoors all day, every day if you’re away from windows.
• Yes, you may benefit from sunscreen (or other protection) if you spend long hours in direct sun through glass or have higher medical risk.

Myth #2: “If it’s not hot or sunny, I don’t need sun protection.”

This one catches a lot of people out – especially in spring, on overcast days, or when they’re “just ducking out” from the home office.

UV vs temperature: totally different things

The Bureau of Meteorology and Cancer Council are very clear: UV levels are not related to how hot or cold it is. UV can be high on cool or cloudy days, because it depends on the sun’s angle, ozone and cloud thickness – not the air temperature.

Some key points for Australia:

• UV often peaks around solar noon (roughly midday), while the air temperature may peak later in the afternoon.
• Thick, dark cloud can reduce UV – but *light or broken cloud can increase UV* by reflecting it.
• In many Australian cities, the UV Index is 3+ for most of the day for 9–12 months of the year, depending on latitude.

Cancer Council notes that when the UV Index is 3 or above, as little as 15 minutes of unprotected exposure can start causing damage for fair skin.

So using heat or cloud cover as your personal “do I need sunscreen?” meter is a recipe for accidental sunburn – even if you start your day indoors.

What this means for your indoor–outdoor routine

Let’s say you work from home in Brisbane:

• The UV Index is above 3 pretty much all year.
• You spend most of the day indoors, but you:
  • Take washing out at 11am
  • Walk to get a coffee at 1pm
  • Do school pick‑up at 3pm

None of those outings are long, but combined they can easily give you 20–40 minutes of peak UV exposure.

In that scenario, Cancer Council recommends incorporating sunscreen into your morning routine on days when the UV Index is forecast at 3 or above – even if your base is indoors.

You don’t necessarily need to top up while you sit at your desk, but you should be protected for those repeated “just a few minutes outside” trips.

Quick rule of thumb for Australians

1. Check the UV Index for your city every morning – via the Bureau of Meteorology, the SunSmart app, or widgets on many weather apps.
2. If the UV Index will reach 3+ and you’ll be outdoors for more than a few minutes in total (even broken into short trips), treat it as a sunscreen day.
3. If you’ll be indoors away from windows nearly all day, with literally no outdoor time until evening, you can usually skip sunscreen for skin cancer prevention – saving it for the days you do go out.

We talk more about planning safe summer days around the UV Index and heat in our blog post “Beat the Heat: Summer Health Tips for Australians”, which includes practical ideas for staying hydrated, avoiding heat stress and protecting your skin during heatwaves.

Bottom line for Myth #2:

• Sunburn and skin cancer risk are about UV, not how hot it feels.
• Even if you start indoors, those little outdoor moments add up – check the UV Index Australia forecast and protect yourself accordingly.

Myth #3: “Screens and indoor lights are frying your skin, so you need sunscreen indoors all the time.”

If you spend your day working on a laptop or scrolling on your phone, you’ve probably seen dramatic headlines about:

• “Digital ageing” from blue light
• Phones that are “as bad as the sun” for your skin
• Special “blue light sunscreens” you’re told to wear 24/7 indoors

So, is your laptop as dangerous as a midday Bondi sun?

Blue light vs UV: different issues, different stakes

Blue light (also called high‑energy visible light, or HEV) is part of the visible spectrum, not UV. Its main sources are:

• The sun (by far the biggest source)
• LED and fluorescent lights
• Screens – phones, tablets, laptops, TVs

Research suggests blue light can:

• Generate oxidative stress in skin
• Contribute to pigmentation changes, especially in darker skin tones
• Potentially play a role in photoageing (wrinkles, texture)

So it’s not made up. But here’s the crucial context that often gets left out in alarmist posts.

How much blue light do screens actually give you?

A review summarised by the World Economic Forum highlighted a lab finding:

• A full week of working in front of a typical screen at 30 cm distance produced a blue‑light dose similar to just one minute of midday summer sun in Hamburg, Germany.
• Another study estimated that blue light from screens is 100–1,000 times less intense than blue light from the sun.

In other words:

• Yes, screens emit blue light.
• But compared to what you get from a short walk outside in Australian sun, your devices are giving you tiny doses.

For skin cancer prevention, UV exposure from the sun is still overwhelmingly the main issue – not your laptop.

So do you need sunscreen indoors for blue light?

For cancer risk alone, there’s currently no strong evidence that normal everyday screen exposure is a major driver.

However, there are a few niche situations where extra protection might matter cosmetically:

• You’ve got melasma or stubborn pigmentation that flares with light exposure.
• You’re undergoing treatments that make your skin extra sensitive (e.g. some laser or peel regimens).

In those cases, some dermatologists recommend:

• Tinted mineral sunscreens containing iron oxides (which block visible light as well as UV)
• Antioxidant serums (vitamin C, niacinamide, etc.) to help neutralise blue‑light‑induced free radicals

If you’re not in those high‑pigmentation‑risk groups, simple strategies like:

• Reducing screen brightness
• Using night mode/blue light filters
• Taking regular breaks away from the screen

are usually more than enough from a skin‑health perspective.

At NextClinic, we regularly see patients for acne and pigmentation concerns. In our blog on acne treatments and scripts, we explain that some acne medications (like retinoids and tetracycline antibiotics) can make your skin more vulnerable to UV, and that UV protection outdoors becomes even more crucial when you’re on them.

So while “tech ageing” is an interesting topic, our priority in skin cancer prevention is still good old‑fashioned sun protection outdoors.

Bottom line for Myth #3:

• Blue light from screens can influence pigmentation and ageing, but its intensity is tiny compared to sunlight.
• Wearing sunscreen indoors just for screen use is generally not necessary for cancer prevention.
• If you have melasma or big cosmetic concerns, a tinted mineral SPF and antioxidants may help – but talk with a doctor or dermatologist to tailor a plan.

So… when should Australians actually use sunscreen?

All these nuances can get confusing. Here’s a practical framework to cut through the noise.

Step 1: Check the UV Index Australia forecast

Each morning, quickly check:

• Bureau of Meteorology or ARPANSA UV data
• The SunSmart app
• Your preferred weather app’s UV section

If UV is forecast to reach 3 or above at any point while you’re out and about, that’s your cue that sun protection is needed.

Step 2: Map your day

Ask yourself:

• Will I be outdoors during UV 3+ hours, even just for 10–20 minutes?
• Will I be in the car in strong sun for longer stretches?
• Will I be indoors but in direct sunlight through glass for long periods?

If the answer to any of these is yes, plan protection.

Step 3: Choose your mix of protection

Cancer Council and SunSmart recommend a five‑pronged approach whenever UV is 3+ outdoors:

1. Slip on sun‑protective clothing (long sleeves, higher neckline, tightly woven fabric).
2. Slop on broad‑spectrum, water‑resistant sunscreen SPF 30 or higher (SPF 50+ preferred in Australia):
   • Apply 20 minutes before going outside.
   • Use at least 7 teaspoons for a full adult body – one per limb, one for front, one for back, one for head/neck.
   • Reapply every two hours when outdoors, or sooner after swimming, sweating or towel‑drying.
3. Slap on a broad‑brimmed hat.
4. Seek shade (especially around the middle of the day).
5. Slide on sunglasses that meet Australian standards.

We cover these strategies in more detail – plus broader wellness tips – in our NextClinic article “Beat the Heat: Summer Health Tips for Australians.”

Indoor‑specific tips

• WFH near a window:
  • If direct sun hits your skin for more than ~15–20 minutes total at peak UV, consider closing blinds, moving slightly, or using sunscreen on exposed areas.
• Driving during the day:
  • If your car windows are untinted, consider tinting or wearing long sleeves and sunscreen on your face, neck and arms – especially on long drives.
• Office workers:
  • Deep in the middle of a big building with no sunny windows? Focus on outdoor breaks – that’s when sunscreen matters most.
• Kids and families:
  • Don’t forget school days, weekend sport and playground time – the Aussie sun “still packs a punch” in autumn and spring, not just mid‑summer. We talk more about simple family sun‑safe habits in our Autumn Holiday Health Tips for Aussie Families post.

Sunscreen basics Aussies often get wrong

Even people who do wear sunscreen outdoors may not be getting the protection they think.

Not enough, not often enough

Cancer Council notes that most of us under‑apply sunscreen, leading to much less protection than the SPF on the label. That’s why they recommend the “seven teaspoons” rule and reapplication every two hours when outdoors.

Picking the right product

In Australia, sunscreens are regulated by the Therapeutic Goods Administration (TGA) – but recent independent testing has shown some popular products don’t always reach their claimed SPF.

For solid everyday skin cancer prevention, look for:

• TGA‑listed Australian sunscreen (it will have an AUST L or AUST R number on the pack)
• Broad‑spectrum (protects against both UVA and UVB)
• SPF 30+ or SPF 50+
• Water‑resistant if you’ll be swimming or sweating

If you’re acne‑prone or have sensitive skin, our doctors at NextClinic can help you choose formulas that won’t clog pores or irritate your skin, and can send online prescriptions for other skin treatments if needed.

Sunscreen is not a suit of armour

Finally, remember sunscreen is one part of sun protection – not an excuse to “raw‑dog” the Aussie sun for hours. Long sleeves, hats and shade are just as important, particularly in the height of summer.

When to talk to a doctor about your skin

With such high skin cancer rates in Australia, early detection can literally save your life. At least 2 in 3 Australians will develop some form of skin cancer, but most are treatable when found early.

You should seek medical advice if you notice:

• A new spot, mole or lesion that looks different from your other spots
• A mole that changes in size, colour, shape or elevation
• A sore that doesn’t heal after a few weeks
• A patch that is persistently itchy, scaly, bleeding or crusting
• Asymmetry, irregular borders, multiple colours or rapid growth in any lesion

If you’re unsure, it’s always better to get it checked.

At NextClinic, we can:

• Arrange a telehealth consultation with an Australian‑registered doctor to discuss suspicious spots or sunburn.
• Provide a specialist referral online if you need to see a dermatologist or skin cancer clinic in person.
• Help with repeat prescriptions for acne medications or other treatments that may increase photosensitivity, and advise on safe sun habits while taking them.

And if sun damage or treatment side effects mean you need time off work, we can also issue online medical certificates so you don’t have to sit in a waiting room feeling sore and stressed.

Putting it all together: what did we bust?

Let’s quickly recap the 3 myths:

1. “If you’re indoors, UV can’t hurt you – sunscreen is pointless.”
   • Mostly false. Indoors away from windows, your UV risk is low and you usually don’t need sunscreen.
   • But UVA can get through many types of glass, so if you sit in direct sun by a window, or spend hours driving, extra protection is a smart move.
2. “If it’s not hot or sunny, I don’t need sun protection.”
   • False. UV and temperature are different. In Australia, UV can be high on cool or cloudy days, and even short outdoor trips during UV 3+ hours can damage skin.
3. “Screens and indoor lights are frying your skin, so you must wear sunscreen indoors all the time.”
   • Overstated. Blue light from screens can influence pigmentation and ageing, but its intensity is tiny compared with the sun. For cancer prevention, UV from outdoor sun remains the main concern.

Your challenge for this week

Knowledge is only useful if it changes what we do. So here’s a simple challenge:

Pick one practical skin cancer prevention habit from this list and commit to it for the next 7 days:

• Check the UV Index for your city every morning, and base your sunscreen decision on that – not on how hot it feels.
• Move your desk or adjust blinds so you’re not sitting in a patch of direct sun for hours each day.
• Keep a bottle of sunscreen by the front door or your car keys, and apply it before any outdoor trip when UV is 3+.
• Schedule a skin check – in person or via telehealth – if there’s any spot that’s been worrying you.
• Teach your kids one new sun‑safe habit, like wearing a hat every time they step outside or reapplying sunscreen at lunchtime.

We’d love to hear from you:

Which strategy are you going to try this week, and how did it go?

Share your choice or your results in the comments – your experience might be exactly what another Aussie needs to finally take sun protection (indoors and outdoors) seriously this summer.

And if you’d like personalised advice, prescriptions or a referral without leaving home, you can book a telehealth consultation with us at NextClinic – we’re here to help you stay safe in the sun, wherever you are in Australia.

References

• Incidence and mortality | National Cancer Prevention Policy Skin Cancer Statistics and Issues | Cancer Council
• Should I wear sunscreen when indoors? | Cancer Council
• About the UV Index | The Bureau of Meteorology
• Exposure from ultraviolet radiation frequently asked questions | ARPANSA
• Sun protection using shade | ARPANSA
• UV Skin Damage Possible Through Windows: Study | Mirage News
• Acne Treatments: From Creams to Scripts | NextClinic
• Dermatologist - definition | NextClinic
• UV Index | Cancer Council
• Know the risks of skin cancer | Health and wellbeing | Queensland Government
• Beat the Heat: Summer Health Tips for Australians | NextClinic
• How Does Blue Light Affect Skin?
• Blue light from electronic screens is damaging your skin
• Blue light is all around us. How is it affecting our skin? | World Economic Forum
• Skin vs. Screens: Does Blue Light Really Age Your Skin? – Zensa Skin Care
• About sunscreen | Cancer Council
• Autumn Holiday Health Tips for Aussie Families | NextClinic
• Several leading Australian sunscreens don't provide the protection they say, Choice finds

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