Learning how to protect your eyes from the negative effects of digital devices and artificial blue light will help you achieve better eye health.
Every year we are spending more time looking at computer and device screens. In fact, a 2018 survey found that the average person in the US spent almost seven hours a day looking at a screen! All that screen time brings with it more digital blue light exposure.
These steps we share below will help limit your eye strain and can help you avoid much more significant health problems in the future.
What Does Blue Light Do to Your Eyes?
Some of these problems are evident fairly quickly, and some will be a problem later in life. Learning how to protect your eyes from blue light can allow you to have a healthier relationship with your computer and devices.
1. Contribute to Eye Strain
The quickest and most evident problem is digital eye strain. Too much blue light can hurt your eyes, give you headaches, and make it harder to focus.
2. Disturbs Your Sleep Patterns
Studies link blue light to sleep problems. The disrupting effects on your body clock are amplified the later in the day you are still being exposed to blue light sources like cellphones, TV's and indoor LED lights.
Top 7 Best Ways to Protect Your Eyes from Blue Light
Now that you are aware of some of the problems, you are probably wondering how to protect your eyes from blue light?
There are a few easy steps that you can take to help reduce your exposure to blue light.
1. Limit Your Screen Time
Easier said than done but, one of the best ways to protect your eyes from blue light is to turn off the screens you use. Less screen time means less blue light exposure.
However, we know that turning off your computer and tablet isn't always an option because many people work on their devices.
2. Take Set Device Breaks Times
Take set breaks from staring at a screen often and try not to stare at a screen if you are not actively using it. Optometrist, Dr. Jeffrey Anshel, OD, FAAO, coined the 20/20/20 rule. You should look away from your screen every 20 minutes for at least 20 seconds at something 20 feet away.
Try not to use your device right before bedtime as blue light can cause sleep issues.
3. Try Wearing Computer Glasses During the Day
Computer glasses that filter blue light are another good option. They are designed to help only reduce the amount of blue light that would typically get to your eyes from a device.
An advantage to computer glasses is that they come in clear lens computer glasses options like our BluLite range so they can be worn during the day and still allow some exposure to blue light.
4. Try Wearing Blue Light Glasses in the Evening
Blue light glasses, like the ones we sell at BLUblox, are designed to filter out different amounts of the blue and green wavelength spectrum. We recommend using the 100% blue light glasses like our Sleep+ glasses when the sun has set and you still need to look at a screen.
5. Try Getting Better Indoor Lighting
Having a well lit workstation is vital to help reduce the amount of blue light you take in. Places with less light cause you to work harder to gain contrast to read your computer screen.
If it is possible, you should have a source of natural light near your computer. Natural light is excellent for increasing contrast in a room. It will also decrease your blue light exposure from artificial lights in the room.
You can also look at using Lumi Light Bulbs from BLUblox that offer blue light filtered light bulbs that are also flicker free.
6. Try Using Blue Light Software
You can adjust the light settings of your devices to turn down how much blue light your screen gives off. These settings are pretty easy to change, we shared the step by step guide on how to adjust your operating systems if it is a Mac or Windows computer.
On an iPhone, you can use our tip to help increase the red light when you want to make it is easier on the eyes. Some smartphones offer other settings that decrease the blue light like night shift mode on iOS devices.
Changing the settings is a great option to limit blue light because if you want to see something more naturally, you can change the settings back with a few clicks of the mouse or finger. It is not a permanent change to the device.
7. Try Using a Physical Screen Light Filter
You can put a physical blue light screen filter on your device's screen. Blue light screen filters are available to fit most cellphones, computer monitors, and tablet screens. You can place these screen filters on the device, and you can take them off whenever you want without damaging the device.
The screen filters out a certain level of the blue light that gets to your eyes. Reducing the amount of blue light coming off the screen will help reduce its impact on your eyes.
Some screens offer glare reduction, and others provide some protective qualities for your device, like anti-scratch. These features can be added benefits to filtering out the blue light.