How to protect your eyes from screen lights? Play safe!

How to protect your eyes from screen lights? Find out today!

Technological advancement has transformed our lives, offering a range of devices and digital experiences that we would never have imagined. 

However, while these devices – such as smartphones, computers and video game consoles – bring countless benefits, they also expose our eyes to increasing risk. 

Lights from screens, especially blue light, have been the subject of eye health concerns. The crucial question, therefore, is: how can we protect our eyes from screen lights while still taking advantage of these technological advances? 

In this article, we will explore strategies for protecting vision by ensuring that continued use of devices does not result in discomfort or long-term damage.

The importance of protecting your eyes from screen lights

Studies indicate that the blue light emitted by screens can cause eye fatigue, discomfort and even more serious problems, such as an increased risk of macular degeneration. 

Blue light, with high energy and short wavelength, is especially harmful because it is absorbed directly into the retina and can accelerate the cellular aging process in the eyes. 

According to a survey carried out by American Optometric Association, around 65% of the world’s population experiences some type of eye discomfort due to prolonged exposure to screens. 

This translates into symptoms such as blurred vision, dry eyes, tiredness, and headache, and these symptoms are often grouped together under the term “computer vision syndrome” or “digital fatigue.”

However, it’s not just about visible light. The screens of modern devices such as smartphones emit a considerable amount of blue light, which has cumulative effects. 

Excessive use of digital devices for games, social networks or work can impair sleep quality, disrupting circadian rhythms. 

This is because blue light also interferes with the production of melatonin, the hormone responsible for regulating sleep. 

The impact can be significant, as sleep deprivation directly affects our physical and mental health.

Therefore, protecting your eyes from screen lights is not just an aesthetic issue. This protection is related to the preservation of eye health and general well-being. 

Fortunately, there are several approaches that can be taken to mitigate the harmful effects of this exposure. 

Some strategies are simple and can be applied on a daily basis, ensuring efficient protection without having to abandon the technologies that benefit us so much.

Strategies to protect your eyes from screen lights

There are several simple practices and adjustments that can be implemented to protect your eyes from screen lights. 

Below, we discuss the most effective options, both for those who use digital devices professionally and for gaming enthusiasts.

1. Adjustments to brightness and color settings

One of the simplest ways to reduce exposure to blue light is to adjust the brightness and color temperature of your screens.

Most modern devices offer settings that allow you to regulate the intensity of the light emitted. 

Using “night” or “soft light” mode, which automatically adjusts the screen color to warmer tones, you can minimize blue light emission at night. 

For those who play or work for long periods of time, this adjustment can make a significant difference.

Additionally, you can use software programs, such as f.lux or Night Shift (available on Apple systems), which adjust the screen’s color temperature based on the time of day.

By using these tools, you ensure a more comfortable using experience, especially during the night. This not only protects your eyes from screen lights, but also helps improve your sleep quality.

2. Screen filters and protective glasses

A more direct solution to protecting your eyes from screen lights are screen filters that can be applied to your devices. 

These filters help reduce the intensity of blue light and protect your eyes more effectively. There are also specialized protective glasses with lenses that block a significant percentage of blue light. 

For those who spend hours playing or watching content on devices, glasses can be an excellent option.

Studies show that wearing glasses that block blue light can significantly reduce symptoms of eye fatigue and improve sleep quality. 

Additionally, these accessories help protect the retina from damage caused by prolonged exposure to blue light. 

For those dedicated to gaming or working in front of screens, investing in this type of protection is a smart measure to maintain eye health and improve productivity.

3. Regular breaks and eye exercises

Adopting the concept of the 20-20-20 technique is essential to protect your eyes from screen lights. 

This technique consists of looking at something at least 20 meters away every 20 minutes of continuous use, for at least 20 seconds. 

This allows the eye muscles to rest, helping to prevent eye fatigue. This regular break also improves focus and relieves strain on the eyes.

Additionally, performing simple exercises such as circular eye movement or the near and far focus technique can help relieve visual stress. 

Many experts recommend taking these breaks not only to protect your eyes from screen lights, but also to improve productivity and mental well-being.

How can technology help protect your eyes from screen lights?

Currently, technology offers several solutions that aim to protect the eyes from screen lights. Light filtering tools, like the aforementioned software programs, are becoming increasingly popular. 

Furthermore, devices with OLED screens, which emit less blue light compared to traditional LCD displays, are an interesting alternative for those looking to reduce exposure to this type of light.

Recent research indicates that using higher “refresh frequency” technologies common in gaming monitors may also help reduce the effects of blue light.

The high refresh rate minimizes pulsed light exposure time, providing a more fluid and comfortable visual experience. 

For gamers, this is especially relevant, as a smoother screen can reduce eye strain during long gaming sessions.

Table: Types of blue light filters and their effectiveness

Filter Type	Blue Light Blocking Effectiveness	Recommended Use
Physical Fabric Filters	20-50%	Use on smartphones, tablets and computers.
Blue Light Blocking Glasses	50-80%	Recommended for continuous use throughout the day.
Programas de Software (f.lux, Night Shift)	20-30%	Ideal for night use and color temperature adjustment.

The importance of maintaining healthy habits

While technological solutions help protect your eyes from screen lights, healthy habits also play a crucial role. 

Eating a diet rich in antioxidants, such as vitamins C and E, can strengthen your eyes and reduce your risk of eye disease. 

Additionally, ensuring good sleep hygiene and reducing screen use before bed are important measures to preserve long-term eye health.

According to the American Academy of Ophthalmology, consuming foods rich in lutein and zeaxanthin – such as spinach, kale and corn – can protect the retina against damage caused by blue light. 

Furthermore, practicing regular physical activity contributes to ocular well-being, improving blood circulation and oxygenation of the eyes.

Conclusion

Protecting your eyes from screen lights is a matter of health and quality of life. As we have seen, continuous exposure to blue light can have harmful effects, such as eye fatigue and impact on sleep quality. 

However, with simple and efficient strategies, it is possible to minimize these risks. 

Adjustments to screen settings, the use of protective glasses and light filters, as well as regular breaks and healthy habits, are effective ways to ensure that the use of digital devices does not affect eye health. 

By incorporating these practices into your daily life, you will be able to continue enjoying the benefits of technology, without compromising the health of your eyes.