How much time do you spend each day on a computer? How about
your mobile phone? Tablet? Etc. According to a 2016 study by the Nielsen
Company, adults in the United States spend an average of 10 hours and 39
minutes per day staring at some type of digital device. When compared to a
similar study conducted by the company in 2015, this time period increased by
an hour.
All digital devices emit "blue light," which is a
low-wavelength, high-energy light that has the potential to cause long-term eye
damage. Although we are exposed to blue light from other sources on a daily
basis (the sun, for example), the concern with digital devices stems from their
close proximity to users and the increasing amount of time they are used.
Children are especially vulnerable to blue light damage
because their developing eyes absorb more than adults, putting them at greater
risk.
In and of itself, blue light isn't all bad. It improves
alertness and mood, supports cognitive function and memory, and aids in the
body's natural sleep cycle regulation (circadian rhythm). Overexposure, on the
other hand, can cause issues such as digital eyestrain (computer vision
syndrome) and retinal cell damage (which can increase the risk for issues like
macular degeneration).
Because digital devices play such an important role in our lives, it's unrealistic to expect you to avoid them completely. However, there are a few things that can be done to help reduce the likelihood of problems.
Here are six ways to keep your eyes safe from blue light:
1. Increase the amount of macular pigment in
your eyes.
The macular pigment is the primary blue-light absorbing tissue in the eye. The macula is a thin layer of yellow tissue that sits in the very center of the eye. Lutein, zeoxanthin, and meso-zeoxanthin are the three carotenoids that make up this pigment. Supplementation can help to boost these carotenoids. When choosing nutrition to protect your eyes, look for a formula that includes all three carotenoids, such as Lumegaz.
2. Get a pair of computer glasses.
Taking frequent breaks from your
computer may not always be enough to keep your eyes from straining. Consider
investing in a pair of computer glasses if your eyes are particularly sensitive
or if you work on computers for long periods of time. Their yellow-tinted
lenses reduce digital eye strain by blocking the harmful blue light. Additionally,
if the glasses are properly prescribed for the exact working distance, they can
help to relax the eyes and reduce eye strain while working.
3. Lenses with an anti-reflective protective layer
In addition to the tint, looks for
computer glasses that have anti-reflective lenses. By shielding against blue
light reflections on both sides of the lens, the coating adds an extra layer of
comfort and protection.
4. Make use of a screen filter
Applying a special screen filter to the front of the device is an easy way to help limit exposure to digital
blue light. Screen filters are inexpensive and absorb a significant amount of
the blue light emitted by digital devices, reducing exposure.
5. How Can IOLs Help?
IOLs are small, implantable
artificial lenses that are used to treat cataracts and myopia. Blue light is
protected to some extent by the natural lens of the eye. The idea that certain
IOLs can filter out blue light has generated some buzz, but the evidence is
mixed. To see if the claim of IOL blue light protection is true, more research
is needed.
6. Give Your Eyes a Break
The simplest way to avoid digital
blue light overexposure is to limit how much time you spend using them. Make
sure you get away from the screen on a regular basis. The 20-20-20 rule is an
easy way to start. Take a 20-minute break from your computer to look at
something 20 feet away for at least 20 seconds every 20 minutes. This technique
can help you avoid eye strain while also serving as a constant reminder to
limit your exposure to blue light.
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