Are you worried about potential damage to your eyesight from blue light? If so, you’re not alone. Blue light emitted by digital screens and artificial lighting has been linked to a number of vision problems like dry eyes, eyestrain, headaches, blurred vision, and sleep disturbances. But there are steps you can take to protect your eyes from the potential harm of blue light. Here are some medically proven ways to protect your eyesight and reduce your risk of eye-related issues caused by blue light exposure.
Use Protective Eyewear
One of the best ways to protect your eyes from blue light is to wear protective eyewear. Look for lenses that are designed specifically to filter out a significant portion of the harmful, high-energy blue light. For instance, you can find blue light filtering reading glasses to help reduce blue light exposure when using digital screens. This can help reduce eyestrain, headaches and other symptoms related to prolonged exposure to blue light.
Additionally, if you spend a lot of time outdoors, consider sunglasses with lenses designed to reduce blue light exposure and ultraviolet rays. This can help protect your eyes from prolonged sun exposure and the associated risks. No matter what type of eyewear you choose, look for the label “Blue Light Blocking” or “Blue Light Filtering” to ensure you get the protection you need.
Take Frequent Breaks From Screens
Staring at a brightly lit screen for too long can take a toll on your eyes and put you at risk for vision problems. To avoid potential eye damage, practice the 20/20/20 rule—every 20 minutes, look away from your screen and focus on an object 20 feet away for at least 20 seconds. This can help reduce eye strain and give your eyes a much needed break from the blue light radiating from your device.
In addition to taking regular breaks from screens, it’s also important to stay hydrated and make sure you get enough sleep. Staying hydrated helps reduce eyestrain by keeping your eyes lubricated, while getting enough shut-eye will help prevent fatigue and ensure the muscles in your eyes are properly rested.
Limit Prolonged Exposure to Artificial Light
Artificial lighting, like fluorescent lights, can also emit high levels of blue light. Therefore, it’s important to limit your exposure to these types of lights as much as possible. Avoid prolonged periods of direct exposure; when necessary, opt for full-spectrum lighting designed to reduce blue light emissions.
Additionally, use curtains or blinds to reduce the amount of light coming into your workspace. Finally, take regular breaks throughout the day and ensure you get enough sleep at night–it’ll help you stay alert during the day while keeping your exposure to blue light at a minimum. Additionally, blue-light blocking glasses can help you limit your exposure to light that can disrupt our natural circadian rhythm.
Adjust Your Screen Settings
Many digital screens come with built-in settings that can help reduce blue light exposure. For instance, many devices offer a “night mode” or “night shift” setting, which reduces the amount of blue light emitted by your device at night and in low-light environments. Adjusting these settings limits your exposure to blue light and reduces the risk of potential eye damage.
Of course, it’s best to take a holistic approach to reducing your blue light exposure. In addition to adjusting your screen settings, following good digital habits can help reduce the amount of blue light you’re exposed to each day. This includes taking regular breaks from looking at screens and limiting the time spent in front of a digital device.
Boost Your Macular Pigment
You can also take steps to boost your macular pigment. This yellow pigment in the retina helps protect against the harmful effects of blue light. Eating foods rich in lutein and zeaxanthin, such as leafy greens and eggs, can help increase your macular pigment levels and provide further protection against potential eye damage.
Eye drops containing lutein can also help boost your macular pigment levels, as can supplements such as astaxanthin and zeaxanthin. While these products won’t necessarily prevent eye damage from blue light exposure, they may offer some level of protection against the long-term effects of prolonged digital device usage.
Use a Screen Filter
Using a screen filter is another way to limit your exposure to blue light. These filters attach directly to your device and help reduce the amount of blue light it emits while still allowing you to see clearly. Additionally, they can help protect your eyes from glare, which can cause eye fatigue and strain.
When shopping for a filter, look for one with the highest blue light reduction rate and adjustable brightness settings. You can also find filters with features such as anti-glare protection and color temperature adjustments to further reduce your exposure to blue light. Be sure to choose a filter that fits your device properly so it won’t interfere with its operation.
It is important to take steps to limit your exposure to blue light in order to reduce the risk of potential eye damage. This includes using protective wear, adjusting screen settings, following good digital habits such as taking regular breaks from looking at screens, boosting your macular pigment, and using a screen filter. Taking these steps will help protect you from the potentially damaging effects of blue light and allow you to enjoy the benefits of digital devices.