How much time do you spend on a computer every day? What about your smartphone? Tablet? Etc. A 2016 study from the Nielsen Company found that adults in America spend an average of 10 hours and 39 minutes every day staring at one type of digital device or another. This time period increased a full hour compared with a similar study the company ran in 2015.
All digital devices emit something called “blue light,” a low wavelength, high energy light that has the potential to damage the eyes over the long term. Although there are other sources of blue light that we’re exposed to on a regular basis (the sun also emits blue light), the concern with digital devices relates to their close proximity to users and the ever increasing amount of time they are being used. Children are a particular concern because their developing eyes absorb more blue light than adults, putting them at greater risk of damage.
Blue light in and of itself is not all bad. It can boost alertness and mood, it supports cognitive function and memory and it helps to regulate the body’s natural sleep cycle (circadian rhythm). But overexposure can lead to things like digital eyestrain (computer vision syndrome) and retinal cell damage (which can increase risk for issues like macular degeneration).
See AlsoBlue Light and Your EyesExposing Effects of Blue Light on SkinWhat is Blue Light from Digital Devices? Is it harmful for eyes?Here's What You Should Know About Blue Light Blocking GlassesDigital devices play an integral role in our lives, so it’s not realistic to suggest you avoid them entirely. However, there are a number of things that can be done to help minimize potential problems.
Here are 6 ways to protect yourself against blue light eye damage:
1. Boost Your Macular Pigment
The primary blue-light absorbing tissue in the eye is the macular pigment. It is the thin layer of yellow tissue that sits in the very center of the eye, called the macula. This pigment is composed of three carotenoids: lutein, zeoxanthin and meso-zeoxanthin. These carotenoids can be enhanced with supplementation. So when selecting nutrition to protect your eyes, ensure that the formula contains all three carotenoids, such as Lumegaz shown above.
2. Invest in Computer Glasses
Sometimes taking frequent breaks from your computer may not be sufficient to prevent eye strain. If you’re eyes are particularly sensitive, or if you spend exceedingly long hours working on computers, consider investing in a pair of computer glasses. Their yellow-tinted lenses block harmful blue light and minimize digital eye strain. Also, if the pair of glasses is properly prescribed for the exact working distance, which can help to relax the eyes while working and reduce eye strain.
3. With Anti-reflective Lenses
Look for computer glasses that boast anti-reflective lenses in addition to the tint. The coating affords an added layer of comfort and protection by shielding against blue light reflections on both sides of the lens.
4. Try a Screen Filter
An easy way to help limit exposure to digital blue light is by applying a special screen filter to the front of the device. Screen filters are inexpensive and absorb much of the blue light emitted from digital devices, decreasing exposure.
5. IOLs to the Rescue?
Intraocular lenses (IOLs) are small, implantable artificial lenses used in the treatment of cataracts and myopia. The natural lens of the eye offers a certain degree of protection against various light wavelengths like blue light. There has been some buzz around the notion that certain IOLs are capable of filtering out blue light, but the jury is split. Additional research is needed to determine whether or not there is any merit to the claim of IOL blue light protection.
6. Rest Your Eyes
The simplest way to help prevent overexposure to digital blue light is by managing the time spent using them. Be sure to take regular breaks away from the screen. One easy method is to employ the 20-20-20 rule. Every 20 minutes, take a break from your computer to look at something 20 feet away for a minimum of 20 seconds. This technique can help you avoid eye strain, and serves as a regular reminder to be conscious of blue light exposure.
FAQs
6 Ways to Protect Your Eyes From Digital Blue Light Damage? ›
Wear Blue Light Blocking Lenses
There are many different types of lenses that may protect your eyes from harmful blue light. Blue light computer glasses have a special coating that helps filter harmful rays. Blue light-blocking lenses are also available for contact wearers.
Wear Blue Light Blocking Lenses
There are many different types of lenses that may protect your eyes from harmful blue light. Blue light computer glasses have a special coating that helps filter harmful rays. Blue light-blocking lenses are also available for contact wearers.
No matter what color your eyes are, the fact remains you have to protect your eyes from the sun. Eye doctors recommend wearing sunglasses year-round, and even in overcast or cloudy weather.
How can we protect our eyes from digital devices? ›- The 20/20/20 Rule. One of the most practical ways to protect eyes from computer screens is the 20/20/20 rule. ...
- Adjust the Lighting. ...
- Reduce Glare. ...
- High-Resolution Screens. ...
- Use Artificial Tears.
One of the ways you can protect your eyes is to selectively filter the blue light around you so your eyes receive good light, while at the same time reducing your exposure to bad blue light. Some lenses can include a specialized filter to help reduce exposure to harmful blue light.
How do you avoid blue light? ›The most effective way to reduce exposure to blue light in the evening is to simply turn off the sources. This means dimming or reducing LED and fluorescent lighting in your home and turning off electronic devices after it gets dark outside. Specialty glasses may also be helpful in reducing exposure to blue light.
What protects face from blue light? ›Consider using a tinted sunscreen that shields UV and blue light, like the EltaMD UV Daily Tinted Broad-Spectrum. The formula's iron oxides block blue light; this ingredient is also commonly found in other sunscreen products.
What are 5 ways to protect your eyes? ›- Rest your eyes every 20 minutes. If you're like most people, you spend a good deal of time viewing email, checking weather or texting on your mobile device. ...
- Wear sunglasses. ...
- Feast on eye-friendly foods. ...
- Use safety goggles for sports. ...
- Get an eye exam regularly.
Both Macs and PCs have built-in blue locking blocking modes. On a Mac, you can enable blue light blocking by turning on Night Shift, located in the Displays section of System Preferences. On a PC, blue light blocking is called Night Light, and it's located in Display (Windows 10) or Brightness & Color (Windows 11).
What protects eyes from computer screen? ›Reduce Blue Light
Blue light has a short wavelength and is known for causing damage to the eye. Use blue light glasses when in front of a computer to protect against harmful blue light. This is ideal for long-term screen usage. No Blur, Just Pure Vision.
What protects the eye from light? ›
The visible part of the eye is protected by the eyelids and the eyelashes, which help keep dirt, dust, and even harmful bright light out of the eye. Eyes are also protected by tears, which moisten them and clean out dirt, dust, and other irritants that get past the defenses of the eyelashes and eyelids.
Which blue light is harmful? ›Blue light has shorter wavelengths and higher energy than other colors. Some research shows a link between eye damage and short-wave blue light with wavelengths between 415 and 455 nanometers. Most of the light from the LEDs used in smartphones, TVs, and tablets has wavelengths between 400 and 490 nanometers.
How to protect eyes from LED light? ›Purchase less powerful, warm white LED lights
Warm white LED lights minimize many of the eye-related concerns involving blue light. They are available to purchase at most major retail outlets.
The 20/20/20 rule to prevent eye strain
While you're using a computer or device that emits blue light, every 20 minutes stop to focus on an object that is around 20 feet away. Focus on that object for at least 20 seconds before you return to your up-close work.
If research proves that blue light damages the retina and macula, the eye conditions that develop as a result are generally irreversible. Treatments can only delay vision impairments or improve vision to only some extent and stop these eye conditions from worsening.
How can I protect my eyes from blue laser? ›Laser safety glasses provide valuable laser eye protection by shielding vulnerable eye tissue from the high-intensity radiation emitted.
Does blocking blue light help eyes? ›The evidence for them, though, has largely been lacking. And a new review of 17 studies adds to a growing consensus that they probably don't prevent or relieve eye strain. The phrase blue light refers to a range of wavelengths of light that are all around us — the sun emits it and so do screens.