How Do You Know if You Are Sensitive to Blue Light?

Today, many communicate, work, study and even shop using their phone, tablet or computer. More than 300 million Americans are internet users. It isn’t uncommon for people to spend their free time scrolling through social media or binge-watching their favorite shows on digital devices. 

That said, you must be mindful of the amount of time you spend in front of screens. These devices emit blue light. Prolonged exposure to it can lead to eye problems like blurred vision, dry eye and eye strain. Some individuals are more sensitive to blue light than others. A local eye specialist helps you determine if you’re one of them. 

What Is Blue Light?

Various colors make up the visible light spectrum that varies in wavelength and energy level. Blue light has shorter wavelengths and more elevated energy levels than other colors. Research has discovered a link between eye damage and blue light with wavelengths between 415 and 455 nanometers. It may help to know that LED lights from TVs, tablets and smartphones have a wavelength of up to 490 nanometers. 

 

Extended exposure to the sun’s ultraviolet rays and blue light can increase your risk of developing eye disease. However, more research is necessary to determine if blue light from digital screens can harm the eyes. According to experts, around 50% of computer users experience digital eye strain symptoms, such as dry eye, blurred vision and eye irritation. 

 

How Do You Know if You’re Sensitive to It?

Eye Strain

Your eyes will work harder than they should when you’re using digital devices. It’s because they must exert more effort to adapt to blue light. Over time, it can cause eye strain or discomfort. You might be sensitive to blue light if you feel better once you stop using your phone, tablet or computer. 

 

Headaches 

Do you often have headaches when staring at screens? It’s another indication that your eyes are overworked. If you are already sensitive to light, you might suffer from recurring migraines due to excessive exposure to blue light. 

 

Sleep Disturbances

Blue light isn’t all bad. During the day, it can improve your focus and help you sleep better at night. However, exposure at night can disrupt your body’s production of melatonin. It is a hormone that makes you feel sleepy. You’ll find it easier to fall asleep if you stay away from your smart devices at least one hour before bedtime. 

Changes in Mood

Several studies discovered a correlation between blue light exposure and mental health. You might experience fatigue, irritability and depression due to too much blue light exposure. It’s because blue light can disrupt your circadian rhythm, which is associated with emotional well-being. 

 

Poor Focus

Symptoms of digital strain can make it harder for you to focus while working on a computer. You might have trouble concentrating due to headaches and eye strain associated with blue light exposure. It might be time to give your eyes a break if you are struggling to complete tasks.

 

Dry Eyes

Your eyes need sufficient lubrication to stay healthy. Blinking coats your eyes with fresh tears and washes away debris. You can easily forget to do it when you’re busy using your phone or computer. As a result, you might suffer from dry eyes.

 

Dry eye syndrome can occur when your eyes don’t produce enough tears. This condition usually affects both eyes and is often characterized by light sensitivity, eye redness and a sensation of having something stuck in your eyes. It can make it difficult to wear contacts and drive at night. If you are suffering from these symptoms, schedule an appointment with your local eye clinic. 

 

What Can You Do to Protect Your Eyes?

Give Your Eyes a Break

The easiest way to avoid too much exposure to blue light is to take breaks from digital devices. If your work involves using a computer, make it a habit to take frequently rest your eyes. Your productivity and eyes will benefit from a short walk after hours of working in front of screens. Try to practice the 20-20-20 rule, where for every 20 minutes, you look 20 feet away from screens for 20 seconds. 

 

Use Artificial Tears if Necessary

Dry eye is a common consequence of prolonged digital device use. You can keep your eyes moist using artificial tears, which you can usually purchase over the counter. Running a humidifier can also help keep your eyes lubricated.

 

Work in a Well-Lit Environment

Did you know using your computer or phone in low-lit environments can cause eye strain? You should avoid using digital devices in poorly lit spaces. Opening your windows during the day will bring plenty of natural light indoors. At night, you can illuminate your room with LED lights. Making sure your workspace has balanced lighting can help you avoid digital eye strain. 

Make Sure You Have an Updated Eye Prescription

Uncorrected refractive errors can exacerbate the symptoms of digital eye strain. It’s the same for incorrect or outdated eye prescriptions. You should regularly see your specialist for an eyeglass or contact eye exam. It will let you determine if you need to update your prescription eyewear. Frequent headaches, constant squinting and blurred vision are common indications you need new glasses or contact lenses.

 

Change Your Workspace Setup

Proper viewing distances can help relieve eye strain from using digital devices. Ideally, computer screens should be 20-28 inches away from the eye. It should also be around 4-5 inches below eye level.  

 

Adjust Your Display Settings

Tweaking your monitor’s display settings is another thing that can help reduce the likelihood of getting eye strain and sleep disturbance from blue light. Many modern devices allow you to set your display to a night setting with warmer tones. You can also place a blue light filter over your computer screen to reduce glare, which is helpful, especially at night.