Whether it's your phone, computer, tablet, or television, you likely spend much of your day looking at screens. Digital devices have become part of nearly every aspect of life, and in doing so, they've created new challenges and concerns for eye health.
If you've noticed more frequent eye discomfort or trouble sleeping, it's possible that the light from digital screens is to blame. There is evidence to suggest that this type of light, known as "blue light," may affect your eyes and overall well-being.
Understanding how blue light works, as well as what you can do to protect yourself, can help you stay comfortable and maintain long-term vision health. Let's take a closer look at the facts, potential risks, and easy strategies you can start using today.
What Is Blue Light?
Blue light is a type of high-energy visible (HEV) light that sits on the short-wavelength end of the visible spectrum. It's everywhere, and sunlight is actually the biggest source. But in recent years, artificial blue light from digital screens, LED lights, and fluorescent bulbs has become a more common part of daily life.
While your eyes are naturally equipped to handle some exposure to blue light, the increased amount you're now exposed to from screens can have a negative impact over time.
How Blue Light Affects Your Eyes
Your eyes don't block blue light well. That means it can pass through the cornea and lens to reach the retina. While research is ongoing, some studies suggest that too much blue light exposure might contribute to digital eye strain and potentially increase the risk of long-term retinal damage.
Here are some of the ways blue light may affect your vision and comfort:
- Digital eye strain: After hours of screen time, your eyes may feel tired, dry, or irritated. Blue light is thought to contribute to this discomfort by reducing contrast and causing your eyes to work harder.
- Sleep disruption: Blue light affects your body's circadian rhythm by suppressing melatonin production. Exposure at night can make it harder to fall asleep and lower the quality of your rest.
- Potential long-term damage: While more research is needed, there's growing concern that prolonged exposure to blue light could play a role in the development of macular degeneration, a condition that affects your central vision as you age.
Can You Protect Your Eyes?
The good news is that you don't have to swear off screens to safeguard your eyes. With a few practical steps, you can minimize blue light exposure and keep your vision comfortable. The following habits can go a long way in reducing strain and keeping your vision healthy:
- Use the 20-20-20 Rule: One of the simplest ways to ease digital eye strain is to follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps your eye muscles relax and reduces fatigue over time.
- Adjust Your Screen Settings: Many devices now include blue light filters or night mode features. These settings reduce the amount of blue light emitted, especially in the evening when your body is preparing for sleep. Lowering screen brightness and increasing text size can also reduce the effort your eyes have to exert.
- Wear Blue Light Glasses: If you spend most of your day in front of screens, blue light-blocking glasses can provide added protection. These lenses filter out a portion of the blue light and may help reduce eye strain and improve focus during long work sessions.
- Stay Hydrated and Blink Often: Staring at screens often causes you to blink less, which leads to dry, irritated eyes. Make a conscious effort to blink more frequently and stay hydrated throughout the day. You can also use artificial tears if your eyes feel especially dry.
- Schedule Regular Eye Exams: Consistent checkups with an eye care professional ensure that any issues related to screen use or vision changes are caught early. You'll also get personalized advice on protecting your eyes based on your lifestyle and habits.
Take Proactive Steps for Your Vision
If you're noticing tired eyes, blurry vision, or frequent headaches after screen time, it's time to take your eye health seriously. A comprehensive eye exam can uncover the root cause and give you real solutions, not just temporary fixes.
At Atlantic Eye Consultants, P.C., our experienced team is here to help you protect your vision in a screen-filled world. Book an appointment today with our Virginia Beach eyecare specialists and take the first step toward healthier, more comfortable eyes.