Office Eye Strain: Unpacking the Effects of Blue Light

by Ciara Sophia

Screens: in today’s digital age we’re all staring at them on a day-to-day basis. Whether it’s for work or in our free time, on cell phones or laptops, screens are universally used by everyone for both functional and recreational purposes. An estimated 80% of Americans use digital devices for more than two hours per day, and nearly 67% use two or more devices at the same time. Unfortunately, nothing comes without consequences. Staring at screens for long periods of time daily can strain the eyes and lead to other eye issues. In other words, everything in moderation. However, various professions require focusing on screens for extended periods of time, making it a non-negotiable habit for many. The good news is that there are ways to reduce screen-induced eye discomfort that don’t require avoiding screens all together.

So why does being glued to our computer screen damage our eyesight? All digital devices emit a high energy visible light, also known as blue rays or blue light. Blue light is part of the visible eye spectrum — what the human eye can see. It vibrates between the 380-500 nanometer range, with the shortest wavelength and highest energy. Blue light isn’t all bad either; some positive health benefits of exposure include boosted alertness, elevated mood, and aiding memory and brain function. However, this light is also what leads to a commonly experienced “digital eye strain” or “computer vision syndrome” (the visual discomfort experienced after binge watching your favorite show or answering emails for four hours straight). Since our eyes are not good at blocking the blue light, nearly all visible blue light passes through the cornea and lens in the front of the eye, then reaching the retina. People also tend to blink less when looking at digital screens, further contributing to eye strain and eye dryness.

How can we reduce these negative effects of blue light without putting the screens away altogether? A start would be purchasing blue-light filters for your smartphones, tablets, and/or computer screens. These filters prevent a good amount of blue light from reaching your eyes without affecting the visibility of the display. In the meantime, you can practice eye ergonomics, which is simply adjusting your screen brightness and position. One way to do this is to set up a good distance between you and your device in your work setting. A good distance from you and your computer screen is 18 to 25 inches, which is about an arm’s length. Also be sure to position the screen so that your eyes gaze slightly downward rather than straight ahead or upward. Another great rule to follow is the 20-20-20 rule: Taking a 20-second break to stare at something 20 feet away every 20 minutes. An example of this could be looking out your window or even shutting your eyes for 20 seconds if it’s the best you can do at the moment. For those who are particularly challenged by dry eye discomfort, eye drops are the solution. To soothe dry eyes, discuss recommended over-the-counter eye drops that don’t require a prescription. To take it a step further, if you work in a low moisture setting, a humidifier is a wise investment as well. Finally, talk to your eye doctor about blue light protection and digital device usage at your next examination.

Dr. Brian Heiniger

We asked Brian Heiniger, M.D. with Grin Eye Care, who practices comprehensive ophthalmology with an emphasis on cataract and refractive surgery and manages various conditions of the eye. For recommendations for avoiding dry eyes, Dr. Heiniger says, “It’s a good idea to use a good quality over-the-counter artificial tear like Systane, Refresh, Thera Tears, Retaine, or Ivizia up to four times daily. Stay away from Visine or Clear Eyes, as those drops can lead to more ocular irritation in the long run. Warm compresses can be a very simple and helpful home therapy as well. Apply warmth either with a warm washcloth or heated eye or Bruder mask for five minutes once or twice a day. This helps your eyelids to emit the natural oily component of your tear film that is vital to the health of your ocular surface.”

Furthermore, Dr. Heiniger shared insight on blue light glasses and how efficient they really are in protecting our eyes. “The American Academy of Ophthalmology does not recommend blue light blocking glasses due to lack of evidence. Much of what you see out there is marketing tactics. The one place where I do think it makes a difference is before bed. Blue light can activate your brain and make it difficult to fall asleep at night. Most devices have a night setting or blue light filter that you can turn on before bed. I have this set to automatically activate on my phone an hour before bedtime,” Dr. Heiniger advises.

Although blue light exposure from screens is trivial compared to the amount of exposure from the sun, we should still continue to be cautious about its effects.

 For more information on eye strain caused by blue light, contact Dr. Heiniger at Grin Eye Care 913-829-5511 or visit grineyecare.com.

Sources: aao.org, thevisioncouncil.org, mazoptical.com