When writing, do you protect your eyes?
For years, we thought the worst screens could do was cause computer vision syndrome (CVS), which is bad enough.
Newer studies, however, suggest the blue light from our gadgets could actually damage the eye’s retina, increasing risk of age-related macular degeneration (AMD)—a leading cause of blindness.
Do we need to be worried, and if so, how can we protect our eyes?
How Blue Light Differs from Other Colors in the Visible Spectrum
Light is made up of electromagnetic particles that travel in waves. These waves emit energy that varies depending on their length. The shorter the wavelength, the higher the energy.
Visible light—the light we can see—is made up of a spectrum of colors including violet, indigo, blue, green, yellow, orange, and red. Blue light is on the higher-energy side of that spectrum, which means it can pass through the eye’s protective layers and reach the retina at the back.
The retina is a layer of light-sensitive tissue that receives the light coming into the eye and transmits signals through the optic nerve to the brain, so we can interpret what we see. The macula is a small, round area near the center of the retina responsible for sharp, central vision and for most color vision.
It is this part of the eye that scientists think may be affected by overexposure to blue light.
You Must Protect Your Eyes from Blue Light
We see blue light pretty much everywhere. It is the reason the sky looks blue to us, and is a primary factor in how light affects our sleep and wake cycles—our circadian rhythms. In many ways, blue light is good for us. It’s the one we miss most in the winter months, and the one that helps boost mood and energy in the summertime.
Blue light has become a subject of concern lately, however, because of how much we’re using our computers, tablets, and smartphones. All of these—as well as our flatscreen televisions—emit blue light. We tend to work closely with these tools, holding them only inches from our eyes, and many of us (particularly writers) use these tools for many hours out of the day.
The eye has natural filters for other colors in the visible spectrum, reducing their effect on the retina, but it doesn’t do so well with blue light. Because of its high-energy wavelength, blue light is more likely than other colors to reach the back of the eye, where—according to recent research—it may damage the light-sensitive cells of the retina.
Protect Your Eyes: Can Blue Light from Screens Increase Risk of AMD?
A recent study published in the journal Scientific Reports in 2018 found that blue light from the sun and from digital devices turns natural molecules in the eye’s retina into poisonous molecules that kill photoreceptor cells.
Once these cells are dead, they don’t regenerate—they’re gone forever. In this way, blue light can cause enough damage to the retina that it leads to age-related macular degeneration (AMD), and eventual vision loss.
Study author Dr. Ajith Karunarathne, assistant professor in the UT Department of Chemistry and Biochemistry, stated, “We are being exposed to blue light continuously, and the eye’s cornea and lens cannot block or reflect it. It’s no secret that blue light harms our vision by damaging the eye’s retina.”
In the study, other colors of light, including green, yellow, and red, did not result in damage.
This study was conducted in a laboratory, so it’s not yet clear how the results may transfer to real life. Scientists are looking into the matter. Meanwhile, we know that staring at our gadgets causes other vision problems, too.
Cell Phones and Computers Cause Computer Vision Syndrome
Computer vision syndrome (CVS), also called digital eye strain, is a phrase used to describe a cluster of symptoms that result from prolonged exposure to computer, tablet, and smartphone use.
The American Optometric Association (AOA) states that the average American spends seven hours a day on the computer, and that’s not counting time spent on cell phones. This long-term exposure to the glare and light from the screens is known to lead to symptoms like headaches, eyestrain, blurred vision, difficulty focusing, dry eyes, and neck and shoulder pain.
Most of these are temporary and ease up after you stop using your digital devices, but some persist even after you get away from the computer.
“If nothing is done to address the cause of the problem, the symptoms will continue to recur and perhaps worsen with future digital screen use,” the AOA states.
According to a survey conducted for the Vision Council, a trade group for vision care products and services, almost 70% of U.S. adults have experienced some of the symptoms of digital eyestrain. In a 2014 study, researchers found that using a computer for long periods of time was linked to decreased concentrations of Mucin5AC (a protective substance) in tears and an increased risk of dry eye disease.
10 Ways to Protect Your Eyes from Potential Harm by Digital Devices
Considering what research has discovered so far, it’s clear that our modern lifestyle is presenting an increased risk of eye and vision problems. Writers tend to use these machines a lot, so its important we take steps to protect ourselves so we can continue to write far into the future.
Below are 10 ways to do that while you’re working and even when you’re out and about. Have no doubt—your eyes are worth the extra effort.
1. Use filters.
Blue-light filters and screen protectors are now available for computer, tablet, and smartphone screens, so take advantage of them. These help decrease the amount of blue light that reaches the retina in your eyes.
Protect Your Eyes 2. Consider special glasses.
Blue-light blocking glasses work similarly to filters, keeping the blue light emanating from your gadgets from reaching your retina, thereby protecting your eyes.
3. Wear sunglasses.
Always wear sunglasses with UV broad-spectrum protection when you go outside, to protect your eyes from overall blue-light exposure.
Protect Your Eyes 4. Eat a variety of fruits and vegetables.
In studies on blue light and vision, scientists have noted that antioxidants, which are healthy compounds found in fruits and vegetables, can help protect cells in the retina from blue-light damage. Choose foods like kale, spinach, winter squash, collard greens, yellow corn, Swiss chard, peas, and Brussels sprouts, as they are all rich in lutein—an antioxidant important to the health of the macula.
5. Limit screen time.
Try to reduce the overall amount of time you spend on the screen. During your leisure time, for example, try to engage in activities that don’t involve a television, computer, or tablet.
Protect Your Eyes 6. Follow the 20-20-20 rule.
Every 20 minutes, look away from the computer or other screen at something 20 feet away for at least 20 seconds. Blink the eyes. This short break helps reduce eyestrain and dry eyes.
7. Keep your distance.
The closer you are to the screen, the more blue light reaches your eyes, so keep them all at arm’s length and positioned so you have to look at a slight downward angle.
Protect Your Eyes 8. Turn on a light.
Using your screens in the dark increases eyestrain, so if you’re working at night, be sure to have some lights on. Those positioned behind and at an angle to the screen work best.
9. Choose print books.
Most digital readers expose you to blue light, too, so choose print books to save your eyes, particularly when reading before bed. (Read more in our post, “Why Print Books are Much Healthier for Reading Before Bed.”)
Protect Your Eyes 10. Consider supplements.
Recent studies suggest that some supplements can help protect eye health. The 2001 Age-Related Eye Disease Study (AREDS) found that a nutritional supplement called the AREDS formulation reduced the risk of developing advanced age-related macular degeneration (AMD).
The formulation contained vitamin C, vitamin E, beta-carotene, zinc and copper. The researchers later added lutein and zeaxanthin in a second study, and found these helped in individuals who started out low in these nutrients. Formulations with these nutrients are readily available over-the-counter today.
How do you protect your eye health?
Sources
Digital eye strain can lead to dry and irritated eyes, fatigue, blurry vision and headaches. – GUNNAR Computer Eyewear. (n.d.). Retrieved from https://gunnar.com/digital-eye-strain-can-lead-to-dry-and-irritated-eyes-fatigue-blurry-vision-and-headaches/
AOA. (n.d.). Computer Vision Syndrome. Retrieved from https://www.aoa.org/patients-and-public/caring-for-your-vision/protecting-your-vision/computer-vision-syndrome
Billau, C. (2018, August 8). UT chemists discover how blue light speeds blindness. Retrieved from http://utnews.utoledo.edu/index.php/08_08_2018/ut-chemists-discover-how-blue-light-speeds-blindness
NIH. (n.d.). For the Public: What the AREDS Means for You | National Eye Institute. Retrieved from https://nei.nih.gov/areds2/PatientFAQ
Ratnayake, K., Payton, J. L., Lakmal, O. H., & Karunarathne, A. (2018). Blue light excited retinal intercepts cellular signaling. Scientific Reports, 8(1). doi:10.1038/s41598-018-28254-8
Science Daily. (2019, January 22). Chemists discover how blue light from digital devices speeds blindness. Retrieved from https://www.sciencedaily.com/releases/2018/08/180808093907.htm
Uchino, Y., Uchino, M., Yokoi, N., Dogru, M., Kawashima, M., Okada, N., … Tsubota, K. (2014). Alteration of Tear Mucin 5AC in Office Workers Using Visual Display Terminals. JAMA Ophthalmology, 132(8), 985. doi:10.1001/jamaophthalmol.2014.1008
When I first started working a lot at my laptop at my desk, I experienced a huge amount of eye strain. The reason was because I had to look down at the screen as I typed. Doing so was hard on my eyes. I alleviated most of the problem by setting up a separate monitor that now sits eye-level on my desk. Doing so has been an eyesaver!
Oh interesting. They do usually tell you to position the monitor down slightly–maybe the angle was too steep? Glad you found the solution.
Great article!
Regarding the “blue light” problem on computer monitors, Windows 10 has a neat “Night light settings” option that really helps. To get there, you hit the windows button (far left on your Taskbar at the bottom of your screen). Then select the “Settings” button (gear icon) just above the “Power” button. That brings up the “Settings” page. Select “System” which is the first one on the left, then select “Display.” Scrolling down a bit, you find a toggle, on-off switch for the “Night light.” Under that, you click on “Night light settings.”
“Night light settings” gives you a nice slide adjuster for color tones for the night time setting and under that is the “Schedule.” You can have it come on and off automatically at sunset and sunrise for your area by using the location service link and clicking the “Sunset to sunrise” button.
Or you can set whatever hours (and 15-minute increments) AM or PM you want by clicking the “Set hours” button. You can have it on 24/7 (which is my preference). You will see two, time bars – one “Turn on” and one “Turn off.” When you click into either one, a dropdown will show up with three columns. One for hours, one for 15 min increments and one to change from AM to PM. Each column is separate.
That’s it! Great relief from the dreaded blue light screen curse!
Thanks for the tip, Lauri! Good to know.