How many hours have you spent in front of a screen in the last week? From staring at our phones to working on a computer, many of us are logging extended hours with our eyes fixated on our digital devices. We chatted with Dr. David Friess, OD and Eyesafe Vision Health Advisory Board Member, to find out what all this screen time is really doing to our eyes.

Dr. David Friess, OD and Eyesafe Vision Health Advisory Board Member.

Can looking at a computer screen all day and/or excessive smartphone use cause eye damage or eye health issues?

With screen time increasing across the board due to many of us remaining at home as a result of the coronavirus, the wear and tear on our eyes due to screen time (which is exceeding 11 hours a day according to the latest Nielsen data) is causing an exhausting symptom for many. For many, this cumulative time on screens has been linked to a malady of symptoms.

When we are on our screens for extended periods, we tend to not blink as much—roughly half the normal blink rates are the norm. This causes the outer cornea and lenses to not be washed by our natural tears and lubricants, resulting in dry eye conditions.

Additionally, many of our home office set-ups are not ergonomically designed due to the position of our screens in front of us when not configured properly. This can cause other issues involving neck and back strain as we are often hunched over our screens.

Is blue light something that consumers should be concerned about addressing when it comes to their eyes?

Light is made up of electromagnetic particles called photons that travel in waves. These wavelengths of visible and non-visible light are measured in nanometers (nm). To help understand this, there is an inverse relationship between wavelengths and the energy of those wavelengths. The shorter the wavelength, the higher the energy. Together, these wavelengths make up the electromagnetic spectrum.

The human eye perceives or sees only the visible light portion of the electromagnetic spectrum, which ranges from 380nm to 700nm and is represented by the colors violet, indigo, blue, green, yellow, orange, and red—just like a rainbow. Blue light, also known as high energy visible (HEV) light, has the shortest wavelength of visible light (between 380nm to 500nm), and therefore produces the highest amount of energy impact.

Blue light is necessary for vital functions, like regulating a healthy circadian rhythm, which is the body’s natural wakefulness and sleep cycle. However, too much blue light late at night can disrupt this natural cycle, which can cause sleepless nights and fatigue during the day. The UV component aids vitamin D synthesis in moderation. Therefore, HEV blue light produces both benefits and concerns for our eyes and overall health.

The structures in the front of the adult human eye (the cornea and lens) are very effective at blocking invisible UV (ultraviolet) rays from reaching the light-sensitive retina at the back of the eye. But HEV blue light is different, with much of it passing through the cornea and lens, reaching the retina at the back of the eye. Studies suggest that over time, cumulative exposure to the HEV blue light could cause specific long-term damage to your eyes:

Potential damage to retina cells, particularly in children and teens.
Long-term vision problems, such as increased incidences of age-related macular degeneration (AMD).
Suppressed production of the natural release of melatonin, which can lead to disrupted sleep cycles.
Digital eye strain, which is commonly exhibited by dry eyes, headache, and blurred vision.

Are blue light glasses a helpful solution? Do they provide any benefit or are they a waste of money?

Blue light glasses work similar to other filtering types of products. The lenses are coated with a filtering material that assists with filtering the HEV blue light spectrum. As you can expect, there are a wide range of lenses and coatings used in the production of eyewear, including polycarbonate lenses with coatings including anti-reflection, blue light, and transition monomers, which tint the lenses when they are exposed to direct sunlight.

When glasses or lenses are manufactured at the lab, the coatings are applied to the lenses after they are machined to your eye prescription. The coatings are applied and cured to the lens in the lab, then polished and finished before they are placed into the frames.

Like any other solution, your mileage will vary on the level of blue light filtering employed by the various lens manufacturers. There are international standards, like the ANSI 802.3-2015 standard, for example, which govern the blue light levels and their associated hazard factors. The most intense light in the spectrum falls between 415-455nm and represents the most toxic part of the blue light spectrum.

Blue light filtering lenses can help with the filtering of digital light and can assist with mitigating exposure to blue light. Your first step is to talk with your eye doctor, who during the course of a comprehensive eye exam can make recommendations for your particular needs.

Computer glasses can also help to reduce blue light exposure from computers and other digital devices. You can get these without a prescription if you don’t need vision correction or if you use contact lenses to correct your vision check out contactlenses co UK for online contact lens options. Also, eye care professionals prescribe computer glasses to optimize your vision at your personal computer distance.

Read: Where to Get Stylish Blue Light Glasses if You’re Spending Way Too Much Time in Front of a Screen

What solutions does Eyesafe offer to protect against blue light?

There are very good solutions you can avail yourselves to for your digital devices. For example, try products that carry the Eyesafe brand of low blue light certification. There are screen protection covers for your mobile devices that have blue light filtering built into the protective glass, which sit on top of your smartphones and tablets, just like a normal screen protector. ZAGG makes a great product called Visionguard with Eyesafe, and it’s great for protecting both your eyes and your devices. You can find out more at zagg.com.

For your desktop and screen laptop display, Dell Corporation has partnered with Eyesafe to produce new Blue Light filtered displays in laptops. The Dell XPS, G-Series, and Alienware brands carry this protection certification from Blue Light, which adds to the daily strain on our eyes. It’s always on and working for you. More information on these can be found at eyesafe.com/solutions.

Are there any other tips that you can share to help people avoid negative eye symptoms associated with hours of screen use?

Blue light does affect our eyes, in particular now that people are on their screens and devices while sheltering at home as a result of the COVID-19 virus outbreak. Screen time has increased dramatically, and as a result, our eyes are becoming strained. One common tip to help is the 20-20-20 rule. Every 20 minutes, look away from your screen for 20 seconds at an object 20 feet away. This helps to reset your eyes and gives them the necessary break they need.

Second, when we are on screens we tend not to blink nearly as often. Normal blink rates are between 12 to 15 times per minute. While on screens, it can be half that much. As a result, because we don’t blink as often, our eyes are become dry and stressed; we don’t release the secretions in our tear ducts that help to bathe the outer part of our eyes, the corneas, and lenses, for example.

A simple solution is to blink completely and often. Close your eyes, completely touching your lids—this helps to push the nutrients through your tear ducts onto your corneas, helping to wash and refresh them.

Finally, set limits on your screen time consumption, particularly in the evening. This helps your natural sleep rhythms and melatonin levels initiate as you end your day. Sleep is vital for our bodies to heal and replenish our cells, particularly during a pandemic like we are experiencing.

The American Academy of Ophthalmologists suggests the following tips to help reduce digital eye strain related to computer and digital device use:

7 Tips for Reducing Digital Eye Strain

1. Blink. Humans normally blink about 15 times in one minute. However, studies show we only blink about 5 to 7 times in a minute while using computers and other digital screen devices. Blinking is the eye’s way of getting the moisture it needs on its surface.

Make a conscious effort to blink as often as possible. This keeps the surface of your eyes from drying out. You might even want to put a sticky note on your computer screen reminding you to blink often!

2. Lube ‘em up. Use artificial tears to refresh your eyes when they feel dry. If you are often in a dry, warm room, consider using a humidifier to add moisture to the air.

3. Follow the “20-20-20” Rule. Take regular breaks using the “20-20-20” rule: every 20 minutes, shift your eyes to look at an object at least 20 feet away, for at least 20 seconds.

4. Use computer eyeglasses. If you work on a computer for many hours at a time, you might find that using computer eyeglasses reduces eye strain. These prescription glasses allow you to focus your eyes specifically at computer screen distance (intermediate distance, which is about 20-26 inches away from your face). Some of these glasses have multi-focal lenses to help you quickly shift your focus between close, intermediate, and far distances. Be aware that computer glasses for reducing eye strain are not the same as “blue light blocking” glasses.

5. Adjust brightness and contrast. If your screen glows brighter than your surroundings, your eyes have to work harder to see. Adjust your screen brightness to match the level of light around you. Also, try increasing the contrast on your screen to reduce eye strain.

6. Reduce the glare. The screens on today’s digital devices often have a lot of glare. Try using a matte screen filter to cut glare. Check with your computer store or cell phone carrier store to see what they can provide.

7. Adjust your position at the computer. When using a computer, you should be sitting about 25 inches (right about at arm's length) from the screen. Also, position the screen so your eye gazes slightly downward—not straight ahead or up.

This website does not provide medical advice and is for informational purposes only. The content here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on Spa & Beauty Today.

[Images courtesy of Dr. David Friess, Eyesafe]

Everything You Wanted to Know About Blue Light and How Staring at a Screen All Day Affects Our Eyes