Over the course of the past couple of years, many jobs have converted to hybrid or even remote operations. With this comes greatly increased screen time. Although there is no scientific evidence that these glasses help with eye strain, many computer users swear by blue light glasses to protect their eyes. What researchers do agree on is that blue light from LED devices like your smartphone or laptop holds back the body’s production of sleep-inducing melatonin and that reducing blue light helps maintain normal melatonin levels.
Some report the benefits of blue light protection include:
- Improved sleep because bluelight rays delay the release of melatonin
- Prevents or reduces the frequency of screen-induced headaches
- Increased production by allowing more screen time and improved screen focus
If you’re worried about how computers and other blue light-emitting screens are affecting your eyes, there are ways to find relief without special eyewear. The American Academy of Ophthalmology, the Vision Council, and other vision-related organizations urge moderation in screen use. Most of them recommend adopting the 20-20-20 rule. That means that every 20 minutes, you’ll look at an object at least 20 feet away for 20 seconds.
The American Academy of Ophthalmology also recommends taking these steps:
- Adjust your seat, or the position of your computer, so your eyes are about 25 inches from the screen. Position the screen so you’re gazing slightly downward.
- Use a matte screen filter on the screen to reduce glare.
- Use artificial tears when your eyes feel dry.
- Pay attention to the lighting in the room where you work. You might try increasing your screen contrast.
- If you wear contact lenses, give your eyes a break by wearing glasses now and then.
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