There are several things you can do to protect your eyes from blue light. Blue light in public spaces and homes will likely increase in the future. Blue light can negatively interfere with your sleep. It suppresses the hormone melatonin, which signals to the body it's time to go to sleep. Interference with sleep can also have a negative impact on the rest of your health and there can be problems with cognitive function, immune support, and cardiovascular health. Not only does blue light interfere with the melatonin production but it can also prevent the body's temperature from dropping at night. Lowering body temperature is a key element in your bodys progression to sleep.
However, blue light can be beneficial if its during the day, especially in the early afternoon and morning hours. Exposure to blue light during the day can reduce daytime sleepiness, elevate alertness, and strengthen the attention span.
Cut Back on Devices:
The simplest way to protect yourself from blue light is to cut back on screen time when it’s possible. You want to cut back as much as you can at bedtime.
Utilize the 20/20/20 Rule:
Be sure to follow this principle. It means looking away from the digital device or computer every 20 minutes for about 20 seconds. You want to look at an object or spot 20 feet away. This will help the eyes refocus and you can avoid computer eye strain.
Use Blue Light Filtering Lenses:
You can use blue light blocking glasses or get blue light filtering lenses with your prescriptions in order to block the penetration of the light from digital devices.
Use Good Ambient Light:
Keep balanced lighting around the computer work area in order to avoid the contact and reduce the glare. Its best to avoid using a device in complete darkness since this can increase eye strain. Low ambient lighting will force the eyes to work harder in order to process the differences in contrast. Very bright light, such as from a window, can create glare behind or in front of the screen that will strain the eye.
The layout of your workstation is important in order to reduce eye strain when using screens. The top of your monitor should be in line with your eyes and be about 20 inches away. You should be looking down about 15 degrees in order to see the center of the screen. The ideal layout includes having a window perpendicular to your computer screen to give natural light without the glare.
Lower Screen Brightness:
You want to lower it just enough that you can still see comfortably instead of keeping its light on full blast. This will help with eye strain and fatigue.
Filter Out Blue Light When You Can:
There are ways to filter out the blue light on computers and mobile devices. On iPhones, you can use Night Shift mode. On a Samsung Galaxy, there are eye protection apps and the ability to enable a blue light filter. If you are using a Mac or PC, there is software available that can also filter the blue light from your screen.
There is some research that shows that carotenoid supplements can help strengthen the natural ability of the eye to block out blue light. The eye does have its own blue light block. This is the retinal pigment epithelium and its a layer of cells near the retina. This layer helps filter out the blue light wavelength. The cells in the layer contain carotenoids and you get these through your diet and supplements.
Use Targeted Specialty Light Bulbs:
One of the best ways to manage your exposure to blue light is by using LED light bulbs that give specific kind of light that is best for night and day. Energy efficient LED lights bulbs are now made with our biology in mind. These light bulbs are designed to minimize the negative effects of blue light.
Avoid Devices before You Sleep:
It may be difficult but you don't want to take tablets and phones to bed. The blue light in the phones display can keep you awake more than an incandescent lamp on the bedside table. If you are using devices at night, keep screens away from your face.