For all of the groundbreaking benefits of modern technology, some drawbacks coincide with their use. One of the major concerns is exposure to high energy visible light from artificial blue light and the impact it is having on our health.
These high energy visible light wavelengths are emitted from indoor and outdoor light bulbs and digital devices, such as, smartphones, tablets, and computers. Therefore, it is vital to understand that these devices have the potential to be harmful and cause damage to our circadian clock health.
Overexposure to HEV blue light also affects out eye health and can contribute to blurred vision, dry eyes, fatigue, and headaches. In some cases, the individual can even develop nearsightedness and there are concerns in the long-term about macular degeneration.
Top 7 Best Ways to Protect Yourself From Blue Light Damage
In order to try to reverse the issues caused by artificial blue light we need to understand that the best we can do is to implement good habits that reduce further damage from excess blue light exposure.
You would be able to reverse negative changes to your body clock (a.k.a circadian rhythms) in the short to medium term. However, if you develop blurred vision from becoming short sighted that might be harder to try to reverse if you can at all.
To try to keep safe and protect your eyesight, try implementing the following strategies, which can teach you how to block blue light efficiently.
1. Use Computer Glasses & Blue Light Glasses
For some of us, there is no escaping the constant exposure to blue light. This is mostly due to work responsibilities. If you cannot avoid looking at a screen for most of the day, you must attempt to implement preventative measures. Investing in a good pair of computer glasses, like our BluLite glasses range, is a surefire way to help limit the effects of screen time.
If you are confused about computer glasses vs blue light glasses we explain that one for you. Short summary is that blue light glasses are designed to promote healthy sleeping. You wear these 2 - 3 hours before bed to help reverse the health risks from evening blue light exposure. The Sleep+ Blue Light glasses are your best option to help support your melatonin timing.
2. Use Low Blue Light Lightbulbs
Here’s a little curveball for you. Most people believe that blue light can only be emitted from our digital devices. However, this is false information. Damage from blue light isn’t limited to phone or computer use. Lightbulbs inside your home also emit damaging blue light.
Luckily there is a simple solution to this issue. When it comes to furnishing your home with lightbulbs, always opt for warm color tones. Lightbulbs are often split into two categories, warm and cold. You’re going to want to avoid the cold white, also known as cool white tones. To best protect your eyes, purchase lightbulbs with the warm white tag.
For the ultimate solution we recommend our blue light blocking Lumi light bulbs that are also flicker-free. Read more why you need to invest in flicker free lightbulbs here.
3. Use an Eye Mask for Sleeping
Covering your eyes with a mask when attempting to fall asleep can effectively block blue light. You may not even realize how much blue light is around you, and by using a sleep mask, you block out all surrounding light.
With this method, blue light never gets the chance to trigger your body's circadian rhythm. The circadian rhythm is known as the body’s biological clock. Blue light alters your biological clock into thinking it is morning when, in reality, you’re getting ready for bed.
An eye mask is a great tool for those wondering how to block blue light from impacting their sleep cycle. What’s more, is you’ll be glad to hear that the market is full of sleep mask variety. You can truly find the right mask that fits you best. Masks come in different sizes and materials.
We have a solution for you with our comfortable REMedy sleep mask option.
4. Use Blue Light-Blocking Software on Computers
Sometimes there’s just no escaping the use of devices at night. For these cases, take advantage of any recently released blue light-blocking software. If you’re running out of methods on how to block blue light at night, this is a great solution. Downloading one of the many blue light-blocking apps will limit the output of light from your device.
This is a great method because it works with both smartphones and desktops. Most of the time, you’ll notice that your screen will take on a reddish tint. This is the app doing its work and producing warmer light for your eyes.
5. Use Physical Blue Light Screen Filters
Screen filters are an excellent method for reducing blue light. Just as computer glasses are used to reduce the blue light percentage hitting your eyes, screen filters also reduce the amount of blue light that can reach your eyes. These protective filters act as a shield. These screen filters are relatively inexpensive.
There are screen filters for every size and type of screen. Whether you use a computer or smartphone excessively, a screen filter will greatly decrease blue light exposure.
6. Use Blue Light Filters on Your Cellphone
Modern technology is developing at an astounding pace. Luckily new advancements bring forth effective measures for combating blue light exposure. Nowadays, smartphones will come equipped with night-mode settings like night shift mode on iOS devices. These settings ensure a less harmful experience as far as your eyes are concerned when using devices at night.
A much more powerful option is to turn your iPhone screen red at night using these steps.
7. Take a Stand Against Junk Blue Light
Every year on Oct 10th it is Blue Light Awareness Day in California. This is a great initiative to drive public awareness that junk light from our modern lives has an impact on our personal health at different levels. Use this day as reminder to yourself that you need to learn how to reduce your exposure to blue light.
Understanding the risks of excessive exposure to blue light is only the beginning. Learning how to block blue light is a step in the right direction. Implementing one or more of these techniques to limit blue light exposure will keep your eyes and your health in optimal shape.