In today’s digital world, screens have become an essential part of our daily routines—whether we’re working, studying, or unwinding with our favourite TV show. But all that screen time can lead to Digital Eye Strain, a condition characterized by symptoms like dry eyes, headaches, and blurry vision. Fortunately, there are lifestyle adjustments and eyeglass solutions that can help keep your eyes comfortable and protected. Here’s what you need to know.
Understanding Blue Light and Its Impact
What is Blue Light? Blue light is a high-energy visible (HEV) light with wavelengths ranging from 400 to 450 nanometres (nm). It’s emitted by the sun as well as artificial sources like digital screens, LED lighting, and fluorescent bulbs. While blue light exposure from the sun is beneficial for regulating our sleep-wake cycle and boosting alertness, excessive exposure from digital devices can be harmful.
Why is Blue Light Considered Harmful?The main concern with blue light is its potential to disrupt our circadian rhythm. Blue light exposure, especially in the evening, can suppress melatonin production—the hormone that makes you feel sleepy—making it harder to fall asleep and affecting your sleep quality. Just as caffeine can leave you tossing and turning, too much blue light can make it harder to fall asleep and impact your overall sleep quality.
Tip: To protect your sleep cycle, avoid using screens at least an hour before bed. If you like to read on a digital device like a Kindle, consider wearing blue light-blocking lenses.
Ways to Reduce Blue Light Exposure
Adjust Your Device Settings: Many devices have built-in blue light filters or “night mode” settings that reduce blue light emissions. These settings are helpful but may not provide comprehensive protection, and not all devices offer the same degree of filtering. Blue light glasses are a convenient solution that provides consistent protection without having to adjust device settings repeatedly.
Invest in Blue Light Lenses: Here’s what you need to know about the types of blue light lenses:
Blue Light Filters (Built into the Lens Material): These filters are embedded into the lens itself and block harmful blue light wavelengths. While highly effective, they can give the lenses a slight yellow tint. The benefit is that you can apply a traditional anti-reflective (AR) coating, which usually reflects a yellowish or greenish colour rather than a blueish/purpleish hue.
Blue Light Anti-Reflective (AR) Coatings: These coatings are applied on top of the lens and reflect blue light away. However, they tend to reflect a blueish/purpleish colour, which not everyone likes. They are clearer and more cosmetically appealing but may not filter blue light as effectively as embedded filters.
Combination Lenses: For maximum protection, you can combine a blue light filter lens material with a blue light AR coating. This provides enhanced blue light protection and minimizes glare from screens and other light sources.
Which Should You Choose? If you’re concerned about the cosmetic appearance of your lenses, consider your preferences regarding tint and reflection colour. Consulting a professional optician can help you choose the best solution for your lifestyle and needs.
Preventing Digital Eye Strain: Specialized Eyewear for Digital Eye Strain
For those who spend hours in front of screens, investing in eyewear designed to reduce digital eye strain can be a game-changer. Here are some options:
Anti-Fatigue Lenses
How They Work: Anti-fatigue lenses provide a slight boost in the lower part of the lens, similar to the concept of progressive lenses. This additional power helps reduce eye strain when looking at screens or reading. Unlike progressive lenses, anti-fatigue lenses don’t have peripheral distortion, making them a great option for younger wearers or those who don’t need full multifocal correction.
Who They’re For: Ideal for people who experience eye fatigue or mild symptoms of presbyopia. If your eye care provider writes “+0.50” or “+0.75” on your prescription under “Add” or “Reading Power,” anti-fatigue lenses may be recommended.
Indication on Prescription: Look for a slight “add power” or “digital support” note on your prescription.
Computer Progressives or Computer Glasses
How They Work: Designed specifically for intermediate and near distances, computer progressives provide a wider field of view for screen use without the need to tilt your head or strain your neck.
Who They’re For: For existing progressive lens wearers, computer progressives are an excellent option for extended computer work. For those who use lined or digital bifocals, or have separate single-vision glasses for distance and reading, computer glasses specifically designed for the intermediate working distance make more sense.
Blue Light Blocking Lenses
How They Help: These lenses reduce glare, improve contrast, and block harmful blue light wavelengths. As mentioned, options include built-in blue light filters or AR coatings. They are particularly useful for evening use to protect your sleep quality.
Tip: If you don’t wear prescription glasses but still want blue light protection, there are plenty of non-prescription options available. Check out our selection of stylish blue light glasses that can be worn any time, especially when winding down on your devices at night.
Non-Eyewear Solutions for Reducing Digital Eye Strain
To further minimize the effects of digital eye strain, consider implementing these habits and adjustments:
Set Up an Ergonomic Workspace
Your workspace setup can make a significant difference in your eye comfort:
Screen Position: Position your screen about an arm's length away and slightly below eye level. This angle reduces the amount of exposed eye surface, minimizing dryness.
Proper Lighting: Avoid glare on your screen by positioning your computer away from windows or using adjustable blinds. Consider using a desk lamp with a shade for focused lighting that doesn't create reflections on your screen.
Stay Hydrated, and Use the 20-20-20 Rule
When we focus on screens, we tend to blink less frequently, which can cause dry eyes. Make a conscious effort to blink more often to keep your eyes lubricated. Staying hydrated by drinking plenty of water throughout the day also helps maintain healthy tear production.
Additionally, following the 20-20-20 rule can provide relief: every 20 minutes, take a 20-second break to look at something 20 feet away. This practice gives your eyes a chance to rest and refocus, reducing strain caused by prolonged screen use.
Want to learn more about dry eye and how to manage it? Check out our blog on Dry Eye Management.
Take Care of Your Eyes Beyond Screens
While digital eye strain is often caused by screen time, taking care of your overall eye health is equally important. Make sure to get regular eye check-ups, eat a balanced diet rich in Omega-3s, and create a healthy home environment by using humidifiers to combat dryness.
Conclusion
Digital devices are here to stay, but digital eye strain doesn’t have to be a constant companion. By making small changes to your daily habits and considering specialized eyewear solutions, you can keep your eyes healthy and comfortable. If you’re looking for personalized recommendations on blue light glasses, anti-fatigue lenses, or computer progressives, book an in-home consultation with us to find the perfect fit.
Explore our collection of blue light glasses or Book a consultation for tailored eyewear solutions.