Researchers have long been sceptical that blue-light glasses can curb eye strain, said Mark Rosenfield, a professor at the State University of New York College of Optometry. Previous studies have also typically been small, but several have found that the lenses did not prevent people’s eyes from tiring or getting irritated, and did not appear to improve vision.
The new review found mixed results for blue-light-filtering glasses and sleep: Some studies showed improved sleep scores among wearers, while others showed the opposite. There’s evidence that blue light may also take a toll on sleep by inhibiting our brain’s ability to secrete melatonin, the hormone that gets us ready to rest, said Dr. Raj Maturi, a spokesperson for the American Academy of Ophthalmology.
The amount of blue light that a phone or computer emits is actually quite low, Downie said, which might be why blocking it doesn’t do much to ameliorate eye strain. But if you spend four or more hours a day on a computer, you’re nonetheless at risk for screen-induced eye irritation, she added. The way we use our eyes when we stare at a screen for long periods of time, especially close up to our faces, can cause discomfort.
Downie and other experts recommended a few tips that may help.
Lubricate your eyes
Part of the reason your eyes might ache is that you blink far less when glued to a screen, said Dr Craig See, an ophthalmologist at Cleveland Clinic’s Cole Eye Institute. This means that your eyes dry out more easily. If you regularly experience eye strain, consider using eye drops three to four times a day, Maturi recommended.
Give yourself a break
Eye health experts often recommend the “20-20-20″ rule: Every 20 minutes, take a 20-second break to look at something 20 feet away. This exercise helps the eye muscles relax, Maturi said. However, some researchers have suggested that 20-second breaks may not be long enough.
Reduce glare
It’s important to consider the light in your entire room, not just the kind coming from your computer. Reflections and glares on your screen can strain your eyes, Downie said. Make sure your computer is positioned to minimise reflections from light sources and reflective surfaces like windows and glass doors.
Placement is everything
Keep the centre of your screen just below eye level, and if you’re experiencing eye strain, try moving your computer farther away — the ideal range is generally around 20 to 30 inches away from your head, Downie said.
The same advice goes for your phone: Your eyes have to work harder when you hold your phone close up to your face, Rosenfield said. Try to hold it at least 16 inches away, he suggested.
Get help
If you’re consistently feeling eye strain, and none of these solutions are working after three or four weeks, seek out an eye specialist, Maturi advised.
This article originally appeared in The New York Times.
Written by: Dani Blum
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