More screen time means there’s been a significant increase in blue light exposure. RELATED: Your Work-From-Home Survival Guide for Self-Care
Promote alertnessBoost memory and cognitive functionElevate moodRegulate circadian rhythm to enhance healthy sleep (though only when exposure occurs during daytime hours and not too close to bedtime — more on that later)
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Sleep Disruption Exposure to blue light can mess with your circadian rhythm, which can negatively affect sleep. According to a February 2019 systematic review published in Chronobiology International, taking in blue light for two hours at night suppresses production of melatonin, which is the hormone that makes you feel drowsy and helps you go to sleep.Blue light essentially tricks your body into thinking it’s daytime, which makes sleep harder to come by, according to the Sleep Foundation.Eye Strain According to UC Davis Health, you may experience digital eye strain from looking at screens for too long due to the fact that blue light scatters more easily than other lights, which can reduce contrast.It’s not only blue light that’s the issue. The way we use screens also contributes to eye strain. “When we’re on these devices, we become zombies,” says Tamiesha Frempong, MD, an ophthalmologist with Mount Sinai Hospital in New York City. “We don’t blink as much as we do in normal conversation, and so the eyes dry out.” According to the Vision Council, nearly 6 out of 10 American adults report experiencing digital eye strain symptoms, such as headaches and dry eyes.This discomfort is often temporary and usually subsides after you step away from the screen, according to the American Academy of Ophthalmology.
None of the experts we talked to are concerned about blue light. But they are concerned about screen time.
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Abiding by the 20-20-20 rule. After 20 minutes of screen time, look at something that’s about 20 feet away for 20 seconds. “Just basically look out a window,” Frempong says. “These breaks allow your eyes to go back to their resting position.”Sitting an arm’s length (about 25 inches) away from the computer screen and positioning the screen so you’re looking slightly downward.Adjusting the contrast on your screen or the lighting in the room. More contrast will reduce eye strain.Treating dry eye symptoms with artificial tears. If you’re using drops more than four times a day, make sure it’s the preservative-free kind, Frempong says. Preservatives in the drops can cause irritation.
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RELATED: 8 DIY Ways to Manage Dry Eye “Blue light is everywhere — it’s not just from the computer screens,” Frempong says. Blue light is often pitted as dangerous, but it’s unlikely to cause any long-term issues. Digital eye strain is real, however. Taking frequent breaks, adjusting the contrast on your screens, keeping devices about 2 feet away from your eyes, and using artificial tears if dry eyes are bothering you can help provide relief.
