In an age where three-year-olds are now getting several hours of screen time a day, it appears we have somewhat lost sight of how damaging phone and computer screens can be to our health. Blue light is the visible light given off by electronic screens. It has a shorter wavelength and higher energy than other light colours making it particularly more damaging to the eyes, and it can even accelerate blindness. Concerns around blue light exposure have recently started to rise, with the 10th October now being declared as Blue Light Awareness Day.
There are some simple tricks to reducing your exposure to blue light which can bring benefits such as higher alertness, healthier eyes and better sleep. Keep reading to discover new ways to protect yourself from the unexpected dangers of phone and computer screens.
Limit screen time in the evening
According to Harvard Health, using phones late in the evening can significantly affect sleeping patterns and circadian rhythms. This is because the blue light appears to the brain as daylight and therefore delays the release of melatonin, causing the body to stay awake for longer.
Try swapping your bedtime Instagram scroll for a book to allow your body and mind to properly wind down before going to sleep. iPhones now have a Screen Time function which enables you to set timers and disable certain apps after a set time. This is particularly useful for those of us lacking self-discipline and in need of physical barriers to cut us off from using a phone before bed.
Blue light blocking glasses
These special glasses have filters in their lenses which block or absorb blue light, preventing it from reaching your eyes. Using these in the dark and before going to bed significantly reduces the blue light exposure keeping you awake at night. They also claim to help reduce eye strain. Blue light blocking glasses can be worn during the day when sat in front of a computer as well as when using electronic devices in the evening.
There is not an extensive amount of research on these glasses due to them being a relatively new product and not a marketed medical device. However, a study by the University of Houston found that participants wearing the glasses had a 58% increase in night-time melatonin levels. It is recommended, before buying these glasses, to research the percentage of blue light which a particular pair protects you from, as it appears this can vary.
Apps and software
There are now many apps and softwares you can download which tone down the blue light levels emitted from your device. Blue Light Filter for Eye Care is an app available on Apple and Android devices, and F.lux is a software which can be downloaded onto a computer allowing it to automatically adjust the screen as it gets darker.
The iPhone has a Night Shift mode found in “Settings” then “Display” which adjusts the colour temperature of the screen lighting. This can be scheduled to come on at any time, between sunset and sunrise for example, and makes the screen less bright and disrupting at night.
Altering the screen lighting is not thought to be a fool-proof solution to blue light exposure problems, but it is certainly a step in the right direction. It has not been proven to completely eliminate blue light, however it does help to reduce strain on the eyes in the evening and therefore lets the body feel less awake when it’s time to sleep.
Screen coverings and protectors
Covers and filters can be bought for most devices which lay over the screen and filter out blue light. Examples of these are InvisibleShield for iPhones and EZ-Pro for various different laptop sizes. These screen covers serve the same purpose as blue light blocking glasses mentioned above but without having to put it on and take it off again, you can forget it is even there and enjoy using your device worry-free.
If blue light exposure is worrying you, the easiest way to improve it is by reducing your screen time. This is recommended to anyone using a laptop or phone for long periods of each day (i.e. most people nowadays), although there are more and more alternative solutions appearing across the board. Try these preventative measures to see if they do in fact improve your sleeping pattern, eye strain or overall wellbeing. If you don’t try, you may never know, and this could be any easy route to a happier, healthier you.
Written by Emily Wright
Emily is a Media graduate and a keen writer. She enjoys exploring topics such as mental health and social politics, with a particular interest for how new technology can affect both mental and physical wellbeing.
