Workplace Eye Wellness Month reminds us to focus on eye protection in the workplace, especially with the increasing amount of time spent in front of digital screens. While most people are aware of the hazards of machinery, chemicals, or construction materials in the workplace, few consider the growing risk of blue light exposure from devices like smartphones, tablets, computers, and even LED lighting.
Though the long-term effects of UV light and blue light exposure are still being studied, it is well established that blue light contributes to computer vision syndrome (CVS) and sleep disruptions. A survey revealed that 60% of people spend more than six hours a day on digital devices, and 70% of adults report experiencing symptoms of CVS, including eye strain, headaches, blurred vision, fatigue, and even neck and shoulder pain from poor posture. These eye wellness symptoms can be significantly reduced with proper eye care and awareness.
The Impact of Blue Light on Your Eyes and Vision
While natural blue light from the sun helps regulate your sleep cycle and boosts your mood, prolonged exposure to artificial blue light—from screens and energy-efficient lighting—can cause serious disruptions in your circadian rhythm and increase the risk of macular degeneration (AMD) and other vision problems. Research by Harvard University has shown that over time, blue light damage to eyes can contribute to retinal damage, potentially leading to age-related vision loss.
With nearly 43% of adults working jobs that involve prolonged screen use, workplace eye wellness is becoming a growing concern. Fortunately, there are several strategies available to reduce blue light exposure and protect your eyes.
How to Protect Your Eyes from Blue Light
If you’re wondering how to deal with blue light damage to eyes, there are several effective solutions:
- Computer Glasses: These are specially designed to reduce strain and discomfort caused by prolonged screen time. They offer the optimum lens power for viewing your computer screen at a fixed distance, helping to prevent eye strain.
- Office or Progressive Lenses: These no-line multifocal glasses are designed to correct near, intermediate, and some distance vision, with a larger intermediate zone perfect for working on a computer. Ideal for those with presbyopia (the natural age-related loss of near vision).
- Blue-Blocking Lenses: Specifically designed to filter out harmful blue light emitted by digital screens. These lenses help reduce glare and alleviate eye strain caused by long hours of screen use.
- Anti-Glare and Filtering Coatings: These coatings can help eliminate reflections and reduce discomfort from glare. Some can also filter out blue light, providing additional protection for your eyes.
The 20/20/20 Rule: A Simple Habit to Protect Your Eyes
In addition to wearing the right eyeglasses and using blue-blocking lenses, the 20/20/20 rule is a great practice to reduce computer eyestrain. Every 20 minutes, take a 20-second break and focus on something 20 feet away. Not only does this give your eyes a rest, but it’s also a great opportunity to stretch and improve posture.
The Role of Diet in Protecting Your Eyes
What you eat can also play a role in reducing UV light damage to eyes. Diets high in antioxidants, particularly lutein and zeaxanthin (found in dark leafy vegetables like spinach and kale), are known to support eye health and protect against blue light damage to eyes.
Children and Blue Light Exposure
Are black lights bad for your eyes or do children face even greater risks? Children are more vulnerable to blue light damage because their natural lenses are clear, allowing more blue light to reach the retina. As they grow older, their lenses become cloudier, offering more protection. Pediatricians recommend limiting screen time for children under two years of age, as their vision development is best supported by activities requiring hand-eye coordination with high-contrast physical objects.
Schedule an Appointment to Protect Your Eyes
As technology advances and our reliance on digital devices increases, it’s crucial to take steps to protect your vision. Whether you’re dealing with workplace eye safety or concerned about the effects of prolonged screen time, your eye doctor can help you find the best solutions to protect your vision and maintain your eye wellness.
Take charge of your eye health today. Schedule an appointment with your eye doctor for a regular eye exam and learn how to protect your eyes from the harmful effects of blue light.