Unfortunately, we are all having to staring at digital screens like laptop and desktop computer screens for much longer than years gone by.
This is why we want to help you know what can you do to help protect your eyes from the potential damage caused by the bad light emitted from your cellphone or computer.
Try some of these simple tips to reduce the digital eye strain and circadian biology disruption that artificial blue light from computer screens can have on your body.
7 Top Ways to Protect Your Eyes from Computer Screens
1. Get More Natural Light Into The Room
Try work on your computer near a window with natural sunlight coming through.
According to the Daylight and Workplace research study people who work near a window with natural light coming through in an office reported significantly less symptoms of eyestrain, headaches and blurred vision.
2. Try Use the 20/20/20 Rule
The 20/20/20 rule is a simple one to follow where you rest your eyes from looking at a computer screen every 20 minutes. During that 20 minute rest period try to look 20 feet away into the distance for at least 20 seconds. This will give your eyes and mind a mini break from staring at the screen.
3. Reduce Screen Glare
Glare coming off digital LED or LCD screens is another major contributor to computer vision syndrome. Make sure you don't have light from a window or overhead light reflecting off the screen.
Sit facing a window to avoid the light reflecting off your computer screen causing bad glare.
Also, try purchase a matte monitor vs a glossy monitor screen.
4. Use Flicker-Free Computer Monitors
Modern computer screens use Pulse Wave Modulation (PWM) to allow you to control the brightness setting. However, this PWM causes high frequency flicker that your vision cannot see, but your pupils are reacting to constantly. This pupil constriction and dilation contributes to eye fatigue.
Using a flicker-free computer monitor can help reduce this effect.
5. Remember to Blink
Forgetting to blink regularly is a common issue for computer users. We get engulfed in the work or task that we are doing on our computers and blink less due to focusing our eyes on what we are looking at on the screen.
Giving yourself a conscious reminder to blink can help you reduce this negative effect from long computer usage.
6. Install Blue Light Filter Software
We recommend looking to install blue light filtering software on your Mac or Windows computer to help manage the blue light, flicker and brightness. This would be either Iris Tech or F.lux software which are both a great choice and will give you an extra level of control for reducing the negative effects from staring at a computer screen.
7. Wear Computer Glasses That Filter Blue Light
When working on a computer we recommend using a good pair of computer glasses that also can filter 30% of the blue light wavelength.
The BLUblox BluLite computer glasses are designed to meet our high standards and make sure they provide a benefit to computer users during the day.
5 Top Ways to Protect Your Eyes from Cellphone Screens
1. Adjust The Brightness Levels
iOS and android cellphones can emit a lot of light from their LED screens. Turning down the brightness levels can help reduce some eye strain.
However, you will still suffer the same issue as computer screens with the flicker effect from the screens.
2. Use the Night Mode Setting
Both iOS and Android cellphones now have a night mode setting built in to the devices software. Use this setting option to help reduce the amount of blue light emitted from your screen, especially when the sun is going down and if you use your cellphone in the evening.
3. Make Your iPhone Screen Red
A more powerful option than using night shift mode on an iPhone is to use our tip on how to reduce the amount of blue light emitted from an iPhone by turning the screen red on purpose.
This red color filter is a good option as you can't get your screen this red using the built in night shift mode function.
4. Wear Blue Light Glasses
We all tend to look at our cellphones or tablet computers in the evening when scrolling social media apps like Facebook and Twitter.
A good way to help reduce the negative effects of staring at so much blue light at night is to wear what we think are the best blue light glasses on the market, our own Sleep+ glasses. These lenses are designed to and tested to filter out the sleep disturbing blue light and green light wavelengths.
You can compare BLUblox blue light glasses vs other brands here.
5. Set Screen Time Rules
Cellphones now track how much time you are spending using your phone and which apps you spend the most time on per week. It can be quite scary to be told how much time each day you spend on your phone.
Other than realising how much time you could be wasting doing endless social media scrolling or playing games it is the negative effects of staring at your phone screen that is an issue to.
Use this reminder from your screen usage app to set a new habit of rules on when you use your phone so you don't become addicted to staring at it for any longer than you really need to each day.