Do you know how much time you spend looking at a computer screen each day? The screen can be the smallest Smartphone screen or as large as a desktop monitor.
According to a recently released report by eMarketer, Americans put in seven hours and 50 minutes on average per day watching some type of digitally transmitted content. You might attribute the nearly eight hours per day to the pandemic of 2020, but eMarketer predicts the average daily amount of time Americans stare at a computer screen in 2021 could exceed eight hours.
All that time in front of a computer screen exposes you to a scientific phenomenon called blue light. Although other sources expose you to blue light, computing device screens by far represent the most significant source of blue light emission.
Blue light is not harmful in small doses. It can improve your mood and enhance your alertness. However, over-exposure to blue light can produce retinal cell damage. Because of the potential harm of prolonged exposure to computer screens, you should learn how to protect your eyes from blue light.
What is Blue Light?
Blue light represents a visible light spectrum that sits in the range between 420 and 480 nanometers, which places the light close to the light spectrum covered by invisible ultraviolet rays. Because it is on a short wavelength and it generates high-intensity illumination, blue light can be both harmful and beneficial to people and the environment.
Blue light is what makes the sky blue, but too much exposure to it can cause blurred vision. The ultraviolet rays generated by the sun produce more blue light than any other source. Nonetheless, because of constant exposure at close ranges, computing device screens present the most dangerous source of blue light.
The Risks of Over Exposure to Blue Light
When you sit in front of a computer monitor for hours on end, you expose your eyes to too much blue light. Over exposure can disrupt your sleep cycle to the point when you start to experience sleep deprivation. This is especially true for computer users that stare at a screen shortly before going to bed. Even the small screen integrated into your smartphone can be a potential source of over-exposure to blue light.
Here are some other symptoms of over exposure to blue light:
- Headaches
- Itchy eyes
- Blurred vision
- Tired eyes
According to the American Optometric Association, over-exposure to blue lights presents a high-risk factor for the development of macular degeneration.
Protecting Your Eyes Against Blue Light Exposure
How can you prevent the damage done by over-exposure to sources of blue light? The most obvious preventive measure is to limit the time that you spend in front of a digital device screen. Although it is nearly impossible to limit your time in front of a computer screen at work, you can make an impact on your eye health after work by limiting your time staring at an electronic device.
Here are a few more tips to help protect your eyes from blue light:
Wear Computer Glasses
You might find that taking several breaks during a workday does not prevent eye strain. If this is the case, consider buying a pair of computer glasses. With yellow-tinted lenses, computer glasses block unhealthy amounts of blue light, which in turn diminishes eye strain. If you receive a prescription for a pair of computer glasses, the glasses can be set to help your eyes relax and thus, reduce the pressure placed on your eyes.
Use a Blue Light Filter App
Several free apps filter the screen on your electronic device, which is a huge benefit if you spend a lot of time at night in front of a digital device screen. Simply download one of the apps to your computing device to decrease the amount of eye fatigue that is caused by over-exposure to blue light.
Turn Off Your Electronic Devices an Hour Before Bedtime
At least an hour before bedtime, give your eyes a rest and stay off all electronic devices. Over exposure to blue light right before going to bed can lead to restlessness or worse, chronic insomnia. Charge your digital devices in a different room as well.
Blink Your Eyes
Sometimes, the simplest remedies are the most effective remedies. When you sit in front of a computer screen for prolonged periods, you decrease the rate at which you blink your eyes. Blinking more often helps your eyes stay moist, which makes you feel more refreshed.
Receiving a regularly scheduled eye examination can help you maintain healthy vision. During your next visit with your ophthalmologist, ask about receiving protective lenses that filter out blue light.
Your eyes will thank you.
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