Have you ever experienced your eyes being glued to your computer screen?
It seems as though they were punched in the face with a boxing glove and now feel hot, itchy, and in need of assistance. If so, you are not alone.
Due to the fact that our globe has become a small village thanks to high technology electronics and gadgets, blue light comes from all these devices, both in our home and outside, as in the sunlight.
Blue light is essential for regulating our sleep-wake cycle, but if there’s too much of it, it can lead to eye damage and even cancer.
Do not worry, though you tired screen fighters! You can fight back and take back control of your visual comfort.
Here is your final fight plan to beat the blue light and come out on top (with healthy, happy eyes).
How to Know Your Enemy : What Is Blue Light?
The light that can be seen includes blue light, which can be found everywhere. It gives the sky its unique colour in the middle of the day and helps keep our circadian rhythm, or internal clock, in check.
This is what tells our bodies when to go to sleep and wake up. But blue light comes in different forms. Digital devices like smartphones, tablets, and computer screens give off high-energy blue light that is stronger than the light we get from the sun.
This solid blue light exposure stops the production of melatonin, a hormone that controls sleep.
How to Tell If You’re Under Blue Light Attack :
If any of these things happen to you after spending a lot of time in front of a screen, you may have digital eye strain from too much blue light:
- Eyes that hurt, sting, or itch
- Trouble seeing
- Having headaches
- Trouble concentrating
- Feeling dry eyes
- Easily hurt by light
- Having trouble sleeping
How to Beat the Blue Light Threat : Your Battle Plans.
Now that you know who the enemy is and how they plan to attack, let’s get ready for battle.
Become a Screen Time General : The easiest way to cut down on blue light is to spend less time in front of a screen, especially at night. Plan breaks from your computer during the day, and don’t use electronics for at least an hour before bed.
Welcome to Night Shift : Most digital devices have a setting called “night mode” or “night shift” that you can use.
This feature changes the screen’s colour temperature to give off a warmer light, which means your eyes will see less blue light.
Get to know blue light filters. You might want to put one on your gadgets. These filters can be found as screen protectors or software programs. They stop blue light but let other colours pass through.
Change the brightness : Bringing down the brightness of your screen can help a lot with eye strain, and blue light exposure is included. Find a level that is easy for you and lets you see clearly without being too high or too low.
Take a 20-second break every 20 minutes to look at something 20 feet away. This is called the 20-20-20 Rule. This easy exercise can help your eye muscles rest and clear up your vision.
Even though we want to avoid blue light at night, letting the sunshine in during the day is good for us.
Sunlight gives you vitamin D and helps keep your circadian rhythm in check. Remember to wear sunglasses that protect your eyes from UV rays!
Protect Your Eyes from the Inside Out : Nutrients like lutein and zeaxanthin may help keep your eyes safe from blue light damage. Talk to your doctor about adding these to your diet through vitamins or leafy greens.
Glasses that can block blue light : It might be a good idea to buy glasses with lenses that block blue light. For people who spend a lot of time in front of computers, these can be very helpful.
Keep your safety screen on the desk to make it eye-friendly while ensuring enough light so that the monitor is no more than an arm’s length away from you below eye level.
You should also prevent reflections from coming off windows and overhead lighting.
Always do the same thing! By using these tips every day, you can protect your eyes from the harmful effects of digital strain and significantly lower the amount of blue light you are exposed to.
Don’t let the blue light win! Limit your screen time, make good eye care a priority, and you’ll win the fight against blue light!
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Writer
Zakia Sultana
Intern, Content Writing Department
YSSE