Blue Light and Screen Time: How to Protect Your Eyes

Between computers, tablets, smartphones, and TVs, most of us spend hours every day in front of screens. While technology is part of our everyday life, extended screen time can take a toll on your eyes. One of the biggest concerns people have is blue light exposure. But what is blue light, and how does it really affect your vision?

What Is Blue Light?

Blue light is a high-energy visible (HEV) light that comes from both natural sunlight and digital devices. Because of its short wavelength and high energy, blue light scatters more easily and may contribute to digital eye strain as the ocular muscles within the eye spasm trying to focus on the different wave lengths of light. Unlike UV light, blue light isn’t completely blocked by the eye, which means it can reach deeper into the retina.

Common Symptoms of Digital Eye Strain

Too much screen time can lead to computer vision syndrome, also known as digital eye strain. Common symptoms include:

• Tired or aching eyes
• Blurred or fluctuating vision
• Headaches
• Dry eyes or excessive tearing
• Trouble sleeping after late-night screen use

How to Protect Your Eyes from Blue Light

Fortunately, there are simple steps you can take to reduce eye strain and protect your vision:

1. Follow the 20-20-20 Rule
   Every 20 minutes, look at something 20 feet away or further for at least 20 seconds. This helps your eyes relax.
2. Use Blue Light Filters
   Glasses with blue light–blocking technology are also available. The blue light filter can be applied to the lenses, or it may be built directly into the lenses. The filter that is applied to the lens will slightly alter the color perception with a yellowing effect. The lenses with blue light filters built directly in the lenses can filter the short wavelength light without causing any color changes. The lenses we prefer at our office are called Eyezen lenses, which include antifatigue options to further reduce eye strain up-close.
3. Blink Often and Stay Hydrated
   People blink less when using screens, which can cause dry eyes. Remember to blink often and use lubricating eye drops as needed.
4. Check Your Workstation Setup
   Make sure your screen is at eye level and about an arm’s length away. Proper lighting reduces glare and strain.
5. Schedule Regular Eye Exams
   An eye exam is the best way to monitor your eye health and ensure your glasses or contact lens prescription is up to date. If digital eye strain is affecting your daily life, your optometrist can recommend solutions tailored to your needs.

Give Your Eyes a Break

Blue light isn’t going away anytime soon, but with the right habits and professional care, you can keep your eyes comfortable and healthy, no matter how much screen time your day requires.