How to reduce eye strain when standing in front of screens every day?
Computer, TV or even phone screens can damage our eyes and lead to strain on them. The mass use of screens has raised a number of concerns, especially when it comes to eye health and the effects of blue light on the eyes. But what is blue light and how much is it really to blame for the strain our daily screen activity puts on our eyes?
What is blue light?
Blue light is just a wavelength of the visible light spectrum, which includes red, orange, yellow, green, blue, and purple. There are many wavelengths that exist beyond what we can see with the naked eye, but those in the rainbow - including blue - are visible.
Blue light exists all over white light, which means you get a lot from it even from the sun, to which you are exposed every day.
Is blue light disturbing?
It is true that under certain laboratory conditions, blue light damages retinal cell samples, but this is only in the laboratory. It is very different from how your retina cells can interact with the same light waves outside of those conditions. Blue light can negatively affect your circadian rhythms, as well as other wavelengths in the light spectrum. On the other hand, eye strain is very real and can occur as a direct result of spending too much time staring at a screen.
However, it is not about the blue light, but about the fact that you are straining your eyes by not removing them from the screen for long periods of time.
But how can we reduce eye strain and fatigue?
Move your screen farther
Sometimes, it really is that simple. Experts have found that moving your screen just one cm away from the face has the same effect as installing a blue light filter on your device.
Install a blue light filter program
There are a number of programs available that can automatically adjust the frequency of light waves emitted by your screen. F.lux, for example, is available on Windows, Mac, and Linux and lets you adjust or configure the brightness manually.
Use the built-in filters of your device
You may not need to install a secondary program. Most devices now come with an "integrated night mode" that allows you to do the same as the aforementioned program without wasting light storage space on your device.Using the night mode feature, you can choose how intense is the filter (which controls how "orange" your screen will look) and set specific times for the filter to turn on and off.
Upgrade your screens
With the concern for blue light and increasing eye strain, many manufacturers have started to create low light blue monitors that naturally emit less light while still offering the other functionality we expected from these devices. You can find monitors in this category manufactured by major manufacturers such as Asus, Samsung and ViewSonic.
Take frequent breaks
The easiest way to avoid eye strain when in front of the screen for long periods of time is to take frequent breaks: The 20-20-20 method is a good rule of thumb - for every 20 minutes in front of the screen, take a 20-minute break. seconds to see something 20 feet away. Bonus points if you get up and walk a little before getting back to work.