Light is everywhere. It surrounds us during the day, whether sunbeam or street lamp, and it permeates our house after dark, through screens of electronic devices. Unfortunately, light can have a negative impact on our eyesight if we are not careful. The blue light that comes from these sources is especially harmful to your eyes. Fortunately, there are many ways to protect your eyes from blue light damage.
1. Protective Eyewear
One of the most obvious ways to protect your eyes from blue light damage is by wearing protective eyewear. A lot of people that wear glasses think that they are protecting themselves from blue light, but that’s not really the case.
Standard glasses have a mirrored lens that reflects the harmful rays back at your eyes. You need to get effective blue light-blocking glasses in order for them to protect your eyes. The way they work is they have lenses that are coated with a special substance that blocks blue light.
You can get prescription glasses that have this coating, or you can just get computer glasses that are designed to keep your eyes healthy while you’re working in front of a screen. They come in different shapes, sizes, and colors though, so you can choose the ones that look best on you. Typically, if you wear prescription glasses, having a wider frame with thicker arms to avoid having to focus your eyes on a small visual field. You can also get computer glasses that are designed to fit over your prescription glasses, so you don’t have to switch back and forth between pairs.
2. Reduce Exposure
The easiest way to protect your eyes from blue light damage is simply by reducing your exposure to it. You can do this in the evening when it’s time for bed by avoiding looking at screens after dark. Switch off all devices – TV, computer, cell phone – and try reading a book instead!
If your work with computers in any capacity, you’re already spending a lot of time in front of screens. If this is the case, it’s even more important to manage your screen time outside of work. Try switching to phone calls instead of text chat and limit your time on the internet.
During work hours, make sure that you’re in a well-lit environment and that the screen of your device is not too bright. Some computers even have settings that allow the computer to reduce blue light exposure. Remember to take regular breaks to give your eyes a rest. Ideally, you should take a break every 20 minutes. A good way to rest your eyes during that time is to look out of the window and relax, without trying to focus too much on anything specific.
3. Food And Supplements
Another great way to protect your eyes from blue light damage is by taking a good supplement that contains beneficial ingredients such as lutein and zeaxanthin, which help protect your retina from damage due to light exposure.
You can do this by taking a supplement in the form of a pill or powder. Alternatively, you can focus on foods that contain these ingredients. For example, you can eat spinach and kale in your salad every day, or you can make a smoothie with blueberries, which can help keep your eyes in good shape. There are many other foods that can have a positive effect on your vision, and you can even find different meal plans online that will help you implement everything you need in your diet.
Regular checkups with your general practitioner are also very important. Remember to check your eye pressure in order to prevent glaucoma. You should aim to have an eye test once every two years, although you might want to do it more often if you’re working in front of screens all day long because that increases your exposure to blue light.
4. Plenty Of Rest
Getting enough sleep is also a great way to protect your eyes from blue light damage. Blue light inhibits the production of melatonin and it’s important to have plenty of rest in order to produce this hormone in sufficient quantities.
Try going to bed at the same time every night, including on weekends, when you’ll be catching up with your sleep deficit. Try to leave your cell phone outside of your room and keep electronic devices off. Make sure there’s no light in your bedroom either – you’ll be able to sleep much better if you have complete darkness when you lie down.
Protecting your eyes from blue light damage is important if you want to keep your eyesight in good shape. There are many ways that you can do this, but the best thing would be to combine them all – reduce exposure at work and outside of work, take supplements, eat right, and get enough sleep! Since everything is getting more and more digitized, and visual pollution has become a big problem, it’s important to take care of your eyes and make sure that you’re not putting them at risk.