Frequent headaches, dry eyes, disturbed sleep? Blame them on blue light of your gadgets

Blue light, emitted by digital screens and LED lights, has raised concerns regarding its impact on eye health. While natural sunlight emits significant blue light, prolonged exposure to blue light from screens, especially at close range, has been associated with potential eye strain. Studies suggest that prolonged blue light exposure from screens can interfere with sleep patterns and cause digital eye strain, leading to symptoms such as dry eyes and headaches.

The discomfort some people experience after looking at screens is often attributed to digital eye strain, says Dr Kavita Rao, Sr. Consultant Ophthalmologist, Dr Agarwals Eye Hopsital, Wadala. She adds, “Most people tend to blink less frequently when using screens, leading to eye strain and dry eyes. Fortunately, eye strain typically does not result in lasting damage and is relatively easy to prevent.”

Nevertheless, the blue light does impact the body’s circadian rhythm, which influences your natural wake and sleep cycle, explains Dr Rao. “During the day, exposure to blue light helps to awaken and stimulate you. However, excessive exposure to blue light, particularly late at night from devices such as phones, tablets, or computers, can hinder your ability to fall asleep.”

To reduce the adverse effects of blue light exposure, and to manage computer eye strain, follow these tips suggested by Dr Rao:

Maintain optimal screen distance: Position your screen about 25 inches away from your eyes, slightly below eye level, to reduce strain. This distance helps minimise the intensity of blue light exposure and allows your eyes to focus more comfortably.

Follow the 20-20-20 rule: Every 20 minutes, look at an object at least 20 feet away for 20 seconds to give your eyes a break. This practice reduces eye fatigue and helps prevent digital eye strain.

Adjust lighting and screen contrast: Optimise room lighting and increase screen contrast to minimise strain. Dimming overhead lights and adjusting screen brightness can reduce glare and fight eye discomfort.

Blink more often: Make a conscious effort to blink frequently to keep your eyes moist. Staring at screens can reduce your blink rate, leading to dry eyes.

Use artificial tears: Combat dryness by using artificial tears to refresh your eyes when needed. Blinking less frequently during screen use can lead to dryness, and artificial tears provide necessary lubrication.

Take regular screen breaks: Incorporate regular breaks into your screen time routine to give your eyes a rest. Use breaks to stretch, walk around, or engage in activities that don’t involve screens to prevent prolonged strain.

Consult an eye specialist: If you experience persistent eye discomfort or strain despite implementing these strategies, consult an ophthalmologist for personalised advice and evaluation. They can assess your eye health and recommend additional measures to reduce symptoms.