In an increasingly digital age, there’s no avoiding devices like smartphones, tablets, laptops, and computers. Aside from being a crucial aspect of our daily lives, digital screen time has also become essential for employees across various markets and industries. Unfortunately, despite the convenience of digital devices, studies have indicated that there are also downsides to all this increased screen time.
A 2022 study on artificial blue light safety highlighted how visible blue light can cause harm to the retina and other ocular structures. Researchers also emphasized that exposure to blue light can significantly affect individuals’ sleep-wake cycle and sleep quality, especially when the light exposure is chronic. Meanwhile, there is also evidence that blue light emitted from digital devices could influence visual performance by stimulating melanopsin — a receptor that plays an important role in no-image-forming visual functions, including cognitive and affective processes, as well as alter retinal dopamine, which affects various retinal processes like retinal light adaptation.
As such, it’s important to be wary about our screen time, regardless of device. In this post, we’ll be sharing four blue light protection tips for all devices:
Blue light glasses
One of the best ways to protect your eyes from blue light exposure is to filter the amount of blue light hitting your eyes. Over the years, many eyewear products have invested in blue light filtering technologies. Wearing a pair of blue light glasses helps shield your eyes from UV and blue-violet light, indoors or outdoors, while allowing beneficial light to pass through. Thanks to their versatility, they’re useful for smartphones as well as bigger screens. Blue light glasses are also a great alternative to sunglasses if it’s too dim outside to wear full shades. Online retailer Clearly features a collection of reliable blue light glasses and frames from brands like Ray-Ban. These frames vary from simple black ones to translucent and tortoiseshell designs, but be warned that some blue light lenses may have a slight yellow tint, which may be a hindrance for activities that require accurate color perception like graphic design or video editing.
Blue light screen protectors
Aside from eyewear, some device screen protectors also have integrated blue-light-filtering technology. These are especially useful for long periods on small-screened devices like smartphones and tablets. One of the rising trends in the smartphone screen protector market today is the increased awareness of eye health concerns like diseases and blue light exposure. As such, many screen protectors today are designed and built to address blue light protection and promote overall eye health. Blue light screen protector brands like Dragontrail and BodyGuardz offer additional safeguards for your devices’ screens, including anti-scratch and anti-glare properties.
Night and dark modes
While wearing or applying accessories is a good first step to protecting your eyes from blue light exposure, but there are also built-in features in your devices that can be used to help minimize blue light exposure. In a previous post, we highlighted image editor IrfanView’s version 4.65, including the introduction of a dark mode and updates to several plugins, features, and menus. Of course, IrfanView is only one of many apps and software today that offer night or dark modes to ease contrast and reduce eye strain when viewing a screen for long periods.
Reduce screen time
Finally — and possibly the most challenging advice — a great way to protect your eyes from blue light exposure is to reduce your screen time as much as possible. Experts recommend taking regular breaks from the screen to prevent eye strain. People who use computers for long periods are also known to blink less frequently, which can lead to dry eyes and irritation in the long term. If you’re unsure where to start, try the 20-20-20 rule: Look at an object 20 feet away for 20 seconds every 20 minutes. To help you build this habit, you could set occasional reminders or timers on your smartphone or other devices.