Exposure to blue light emitted by devices such as smartphones, tablets, TVs and even energy-efficient light bulbs has been linked to eye strain and other health issues. Cataracts, AMD and mental health are among these.
Since giving up digital devices entirely is impractical these days, here are several ways to protect yourself against blue light.
Limit your time in front of the screen
By giving your eyes a rest and stepping away from screens on a regular basis, you may reduce the amount of blue light they are exposed to. Try to focus on anything at least 20 feet away from your screen every 20 minutes. Do this for at least 20 seconds and then repeat it.
Avoid blue light after sundown
Evening is the best time for a screen break. Turn off electronics at least three hours before bedtime. This may prevent blue light from suppressing production of melatonin, which can aid sleep. Increased melatonin levels are associated with improved sleep quality.
Just put on some shades
Screen filters can reduce the amount of harmful blue light emitted by your phone, tablet, or computer. You might also try putting your electronics into "night mode," which reduces the brightness of your screen.
Examine the dietary supplement route.
Supplementation with lutein and zeaxanthin for 6 months was observed to reduce symptoms of eyestrain, poor sleep quality, and headaches associated with prolonged computer or phone use in one small trial. Get your doctor's opinion on whether or not these supplements are right for you, especially if you are someone who's job requires prolonged screen time.