Easy Fixes to Filtering Blue Light and Healthier Computer Use

Monitoring how we are exposed to unnatural sources of blue light is healthful.

Here are a few simple things you can do to reduce your computer eyestrain, limit blue light exposure, establish healthier digital use and get a good night's sleep.

Reduce Computer Eyestrain:

Adjust your work area to relieve any possible causes of eyestrain by using proper lighting to reduce glare, adjusting the distance and position of your computer monitor and using reading glasses with clear optics and high-quality anti-glare coatings specific to your computer use.

Staring at a digital screen all day reduces blink patterns- causing irritating dryness and puts excess strain on the eyes muscles that are being pulled tight to keep things in focus. Looking at a screen all day, day after day - your eyes/eye muscles get tired, they need a break.  Overworked, fatigued eye muscles are the main cause of eyestrain.

Reading glasses help to relax the eyes muscles which reduces eyestrain.

For all-day computer work, taking breaks is also helpful in relieving eyestrain. Something as simple as looking away from your digital device every 20 minutes and looking at something at least 20 feet away from you for 20 seconds will help relax your eye muscles. 

Using digital devices later in the evening, especially before going to sleep causes a variety of adverse reactions that interrupts the body’s circadian rhythm which usually results in poor sleep. 

Adjust Your Digital Devices For A Better Nights Sleep:

Some blue light filtering can easily be set up on your phone so as allow your body to transition into sleep mode.  You can do this on iPhones by going to Settings > Display & Brightness > Night Shift where you would select the hours you would like to filter out stimulating blue light.   Some other phones usually have filtering options that can be found under display settings where you can personalize this. 

Digital devices impair sleep patterns. Return to bedtime routines without stimulating digital sources. For better sleep, read a book rather than a digital device. It will help put you in a relaxing sleep mode.  Eliminate any bedroom light sources even night lights. Such simple changes will noticeably improve your sleep.

Will blue light emitted from digital devices cause retinal problems?

According to the Harvard Medical review, the answer is no. But the use of these devices does disrupt sleep and throws off natural body rhythms. Blue light blocking glasses will obstruct transmittance of the sleep disturbing spectrum of blue light. So if you can't disconnect from your digital devices before bedtime, blue blocking reading glasses may be the solution to a better nights sleep. 

Blocking natural sources of blue light completely would be harmful.

Although we heard a lot about the negative effects of digital device emitted blue light, natural sources of blue light can be beneficial and even necessary.  The sun produces blue light that keeps us alert, regulates our bodies, elevates our mood and helps with cognitive function.  

There’s no question that digital devices have become an indispensable lifestyle tool but limiting its use is essential to a healthier lifestyle.