Nowadays, it’s completely normal to stare at a screen for most of the day. Whether you're working in an office, watching Netflix or scrolling through your Instagram feed, modern life increasingly revolves around digital devices.
But too much screen time and overexposure to blue light from screens can be bad for your physical health.
Have you ever experienced headaches, blurry vision or eye strain from prolonged screen use? You’re not alone.
You’re probably suffering from Computer Vision Syndrome, or CVS, a term used to describe eye and vision problems caused by prolonged use of digital devices. Almost 60 million people suffer from it globally.
Luckily, there’s a solution.
Screen glasses, or computer glasses, come with lenses specifically designed to protect your eyes from computer screens. Screen glasses commonly include the following features that help to prevent or alleviate digital eye strain (DES):
Glare from artificial light or sunlight creates unnecessary feedback that enters your eyes and makes it difficult to see. Glasses that protect your eyes from screens use an Anti-Glare Coating reduces the buildup of reflections on the front surface of the lens and prevents glare from entering your eyes.
Too much blue light can lead to eye strain, headaches, and sleep cycle disruption. Most computer screen glasses have blue light blocking lenses that filter out the highest energy wavelengths, which can help to protect against the negative effects of blue light exposure.
Your eyes constantly focus and relax to read pixels on screens, stressing your eye muscles. That’s why some screen glasses include lenses that have Slight Magnification, which helps your ciliary muscles to relax while focusing on objects within arms length.
LUMES blue light blocking glasses come with high-quality CR-39 lenses that block up to 40% of blue light up to 430nm and 90% of blue light at 410nm, and a premium Anti-Glare lens coating. Our lenses do not have any magnification as CR-39 lenses naturally have a high optical quality.
If you have 20/20 vision and don’t need to wear prescription glasses, you can still suffer from digital eye strain due to prolonged screen use. Screen glasses can help to make looking at screens easier on your eyes as well as providing benefits for your overall health.
We’ve all been there. Scrolling through social media feeds or watching an episode of our favorite show on Netflix just before we go to bed.
But did you know that using digital screens late in the evening may be affecting the quality of your sleep?
Research shows that rather than making us feel relaxed and restful at bedtime, using bright white screens before bed can actually increase our alertness and disrupt your body’s internal clock.
Blue light is part of the visible light spectrum with the highest energy. Many digital screens emit high-intensity blue light which sends signals to your body that it should be awake.
The light doesn’t necessarily appear ‘blue’. It’s actually part of the spectrum of any bright light.
In fact, sunlight provides a natural source of blue light which is helpful for us. When it’s daytime, it tells our body that we need to be awake and alert. When the sun has set, it tells our body that it’s time to start preparing for sleep.
Yet, in today’s world there are more and more artificial sources of blue light. The screens from smartphones, laptops and tablets can make our body think it should be awake, even when it’s really time to rest.
We all have an approximately 24-hour internal clock known as a circadian rhythm. This is what helps our bodies determine when we feel sleepy and when we feel awake.
Naturally, light and darkness regulate this rhythm by triggering the release of melatonin, the sleep-inducing hormone.
The blue light emitted from digital device screens can delay the release of the melatonin.
The National Sleep Foundation says:
“The reason that blue light is so problematic is that it has a short wavelength that affects levels of melatonin more than any other wavelength does. Light from fluorescent bulbs and LED lights can produce the same effect. Normally, the pineal gland in the brain begins to release melatonin a couple of hours before bedtime, and melatonin reaches its peak in the middle of the night. When people read on a blue light-emitting device (like a tablet, rather than from a printed book) in the evening, it takes them longer to fall asleep; plus, they tend to have less REM sleep (when dreams occur) and wake up feeling sleepier— even after eight hours of shuteye.”
Many studies now show that blue light affects our circadian rhythm. The University of Toronto conducted a study where the participants were instructed to wear special glasses that blocked blue light wavelengths. The people in the study that wore these glasses produced more melatonin than those who didn’t.
Furthermore, other medical studies demonstrate that blue light wavelengths are responsible for suppressing delta brain waves, which can help you sleep. In contrast, blue light produces alpha wavelengths, which make you more alert.
The blue light from phone screens can affect our circadian rhythm and make it more difficult to get to sleep.
Other research has found a link between blue light and more serious health risks such as insomnia, and even diabetes.
Blue light can have a big impact on the quality of your sleep. Here’s a few ways you can fix it:
Don’t use devices before bed: Try turning off all devices at least 1 hour before bed so you are not exposed to a high quantity of blue light directly before you go to sleep. Of course, the earlier that you can switch off devices, the better so try and find whatever seems realistic.
Use blue light blocking glasses: LUMES lenses filter the blue light from your screen and which can help you be exposed to lower levels of blue light during the day. They also come equipped with anti-glare technology that can significantly reduce eye strain. Since LUMES lenses only remove the most harmful parts of the color spectrum, they are virtually clear. Unlike when using dark mode or other blue light-reducing apps such as f.lux, your color perception of the screen will not be noticeably affected. See our range here.
Use different lights before bedtime: LED light bulbs in your house also emit blue light. Instead of using bright white lights, try switching to dimmer red lights closer to bedtime so you are exposed to less blue light.
Looking at a screen all day might have you wondering how all that bright light is affecting your eyes.
While digital eyestrain can cause temporary discomfort, studies suggest that high intensity blue light from screens may damage your eyes permanently.
Blue light is visible light with a wavelength between 400 and 450 nanometers (nm) on the visible light spectrum. Laptop, smartphone and tablet screens all emit high levels of blue light.
Blue light has more energy per photon than other colors in the visible spectrum such as orange or red. The higher energy level means it has more chance of causing damage to cells, particularly the more sensitive cells in our eyes.
Now we regularly spend long periods of time in front of and close to screens. As a result, the effects of blue light are becoming an important health concern.
Is blue light affecting your eyes for the long-term? The short answer: maybe.
While blue light exposure is known to contribute to sleep-cycle disruption and digital eye strain, the question of whether blue light damages your eyes permanently is less clear.
Our eyes are not designed to block blue light. This means that pretty much all visible blue light passes through the cornea and lens of our eye, and reaches the retina.
High-intensity blue light from any source is potentially hazardous to the eye. That’s why industry sources of blue light are purposely filtered or shielded to protect users: welding masks protect against retinal damage from exposure to bright light.
A recent study by the University of Toledo demonstrates that blue light triggers chemical reactions that could be toxic to cells in the retina of the eye.
“We are being exposed to blue light continuously, and the eye’s cornea and lens cannot block or reflect it,” says Dr. Ajith Karunarathne, assistant professor in the UT Department of Chemistry and Biochemistry,
“It’s no secret that blue light harms our vision by damaging the eye’s retina. Our experiments explain how this happens, and we hope this leads to therapies that slow macular degeneration.”
Since looking at screens all day is a relatively new phenomenon there is still no conclusive evidence to prove that long-term exposure to blue light does or does not damage your eyes.
That said, there are an increasing amount of studies that are suggesting links between blue light exposure and long-term eye damage.
If you think blue light may be contributing to any discomfort you're feeling, why not try LUMES blue light blocking glasses. Our lenses filter the highest frequencies of harmful blue light and they’re practically clear so you can happily wear them in public. Check out our range below!
Are you using dark mode yet?
Whether it’s Apple, Google or Twitter, every major app or website seems to be announcing ‘dark mode’ as a new feature.
But why now?
Today we use screens more than ever and all the hours we spend front monitors can cause some pretty unpleasant effects. If you've ever suffered with eye strain, headaches or poor sleep, you're not alone.
Software companies are reacting by adding dark mode (also known as ‘night mode’) to their products. It is a light-on-dark color scheme designed to help ease the strain on our eyes in low-light situations.
But is it really better for your eyes?
We’re starting to roll out the fresh, simpler https://t.co/iDOncH15cd. It’s faster, easier to use, and gives your eyes a break with dark mode. pic.twitter.com/dFRxaeTMcd
— Facebook app (@facebookapp) May 8, 2020
'Everyone can relate to being in a room where the lights are turned down and you've got this white screen blinding you' said Sameer Samat, Google's VP of product during an interview at Google I/O.
When our surroundings are darker and we’re reading on a bright screen, it can often feel like it’s putting more strain on our eyes.
While we cannot usually perceive it, monitors flicker (very fast) to produce the images and text that we see on our screens.
Over time, this flickering creates glare that stresses our eye muscles and can cause digital eye strain. Common symptoms include eye strain, neck and shoulder pain, dry eyes, headaches and blurred vision.
In general, dark mode is best for low-light environments where it can help to make the contrast between a screen and its surroundings less jarring. But it’s not necessarily a one-size-fits-all solution.
While dark mode can help to reduce eye fatigue, glare from screens can still be an issue.
For people who are especially sensitive to light, dark mode can be very helpful. But, for others, the setting can make it more difficult to read text.
For example, very small text and long blocks of text may be more difficult to process.
Let’s also not forget that everyone’s eyes are different. People with certain kinds of color blindness may find it harder to use. It may also be more difficult to see in dimly-lit environments for some people.
But the bright light from screens doesn’t just cause eye strain. It can also affect our ability to sleep.
Studies have shown that the high-intensity blue light from screens affects our circadian rhythms and suppress melatonin - the hormone that regulates our sleep / wake cycle. This can make it more difficult to get high quality, restorative sleep that helps us to feel properly rested.
Since dark mode cuts the amount of blue light emitted by your display, it can help to reduce the negative effects of blue light exposure.
However, if you’re using a typical LED monitor, dark mode won’t cut all of the blue light since the backlight will still be emitting blue light.
If dark mode isn’t working for you, why not try LUMES blue light blocking glasses?
Our lenses filter blue light from your screen. They also come equipped with anti-glare technology that can significantly reduce eye strain
Since LUMES lenses only remove the most harmful parts of the color spectrum, they are virtually clear. Unlike when using dark mode or other blue light-reducing apps such as f.lux, your color perception of the screen will not be noticeably affected.
Want to learn more? Check out what some of our customers are saying in our reviews section and get an idea of how LUMES can help you when you use screens.
Nausea from computer screens is real. Experts are calling it 'cyber sickness'.
Have you ever been scrolling through your Instagram newsfeed and started feeling nauseous?
Or maybe you were switching between screens and you started feeling dizzy.
If you regularly get any of the following symptoms when you work with screens, then you may be affected by cyber sickness:
Cyber sickness is a technology-induced version of motion sickness caused by moving content on screens.
But there's a difference.
With motion sickness you feel ill because you feel movement in your muscles and your inner ear but don't see it.
With digital sickness it's the opposite. You see movement on the screen but you don’t feel it.
We now use screens very frequently in our daily lives. So while cyber sickness may seem minor, it can cause recurring problems for your productivity and wellbeing.
Experts estimate that around 50 - 80 percent of people are affected by nausea from computer screens (depending on the type and format of screen content). So you're probably not the only person you know who needs relief.
Through the day, your body gets lots of sensory input that helps your brain figure out where you are in relation to your surroundings.
With motion sickness or cyber sickness, your eyes see moving images and signal to the brain that movement is happening.
When you're focusing on the screen, your brain can suffer from the cognitive dissonance of seeing movement while the rest of your body is relatively still.
Videos, animated graphics or even just scrolling through your Instagram feed can all contribute to the effect.
As a result, your inner ear and other receptors in your body don't get much other feedback that this movement is taking place - and your central nervous system gets conflicting messages.
This can cause a physical stress response from your brain because it's not sure which message to believe.
It can be especially disorientating for people who are already prone to motion sickness.
Cyriel Diels, a cognitive psychologist and human factors researcher at Coventry University’s Centre for Mobility and Transport, told the New York Times: "It's a fundamental problem that’s kind of been swept under the carpet in the tech industry. It’s a natural response to an unnatural environment."
A good cure for motion sickness at sea is to stare at the horizon. The idea is that your eyes see the motion that your body is feeling, which helps quell the dizziness.
With digital motion sickness, you want to let your brain realise that you are not actually moving. If you begin feeling nauseous, try staring at a fixed point for a short period of time. Either through the window or on the wall should be good enough to signal to your brain that you are stationary.
The 20-20-20 rule can be a good way to remind you to take regular breaks.
Try going for a walk in the fresh air to increase your oxygen intake. This may also help to reduce feelings of nausea.
The repetitive motion of chewing gum may help to relieve the symptoms of cyber sickness. Keeping your jaw active can help your brain make sense of the conflicting signals between vision and balance.
When we use screens we tend to take shallow breaths - also known as screen apnea. Lack of oxygen can leave you feeling lightheaded and can lead to symptoms of cyber sickness.
If you start feeling nauseous, try taking deep, controlled breaths. This will help to ensure you are getting enough oxygen.
]]>Technology and screens are causing eye strain. A lot of eye strain.
In this article, you'll find out how to prevent Digital Eye Strain. Plus, you’ll also learn how to protect your eyes while using technology and screens.
Whether it's a smartphone or a laptop, we're now using devices more frequently than ever. In fact, we use technology so much that an estimated 60 million people report Digital Eye Strain.
Digital eye strain is a condition caused by prolonged device use. Generally speaking, it builds up over time. The irritation and discomfort you feel can be the result of many different issues.
When we look at digital devices our eyes have to process pixels, which make our eye muscles work harder in order to focus. What’s more, screens add contrast, flicker, and glare, which all add additional stress to your eyes.
We are also exposed to high-energy visible light which is harsh on our eyes may lead to increased irritation.
Here are 7 simple steps you can take to prevent the onset of Digital Eye Strain:
Visiting a professional optician is the best way to prevent or (diagnose) Digital Eye Strain. The UK National Health Service recommends visiting an optician for an eye test at least every two years.
Their professional advice can also help you rule out any other health issues.
Informing your optician about your digital device use can help them understand how your eyes interact with technology on a daily basis. It's good to come equipped with details like how far you sit from the screen and how many hours your spend using technology daily.
Take our Digital Vision Quiz to get an indication of your digital device usage.
Digital Eye Strain can be caused when the light from your surroundings is too bright or too dark.
Bright light from outdoor sunlight or harsh interior lighting can be overly bright and create an unnatural contrast between your surroundings and the screen.
As a rule of thumb, when you use a computer the interior lighting should be half as bright as what is found in most offices. You can use blinds or lower intensity bulbs to reduce the brightness.
Equally, if your room is too dark, the contrast between your surroundings and the screen will cause your eyes to work harder and fatigue more quickly than they normally would. This is the reason why TV backlights exist.
You can help to prevent Digital Eye Strain by adjusting two settings:
Another cause of Digital Eye Strain is the fatigue caused by focusing for long periods of time. To reduce the risk of your eyes tiring, look away from your computer at least every 20 minutes and focus on a distant object (at least 20 feet away) for at least 20 seconds.
This is called the 20-20-20 rule. Focusing on something further away relaxes the focusing muscle inside the eye to reduce fatigue. We created a timer to remind you when to take breaks. Download it here.
And, don’t forget to blink. Blinking moistens your eyes to prevent dryness and irritation. In addition, tears that lubricate the eye evaporate more rapidly during long non-blinking phases and this can cause dry eyes.
However, when we work at a computer, we tend to blink less frequently — about one-third as often as we normally would — and many blinks are not completed fully, according to studies.
If you are using digital devices it is important to take regular breaks.
The human body is designed for movement. Yet, it's often the case that when we're using technology we're stuck in the same position.
Getting up every few minutes and performing stretches can help to reduce the buildup of tension caused by prolonged technology use. This can help to alleviate neck, back and shoulder pain, all of which can contribute to the effects of Digital Eye Strain.
And, if you're at work, this will give you the added benefit of being more productive.
If you're using a computer at a desk, the Vision Council suggests that the optimal distance for your screen is about 25 inches (roughly an arm's length) away from your face.
The height of your screen is also important: the center of the screen should be about 10-15 degrees below eye level.
An ergonomically designed desk chair can help to position your neck and head to reduce strain.
Or, why not try a standing desk can strain on your neck and shoulders. A study found that use of a sit-stand desk reduced upper back and neck pain by 54% after just 4 weeks.
Computer glasses can prevent or alleviate Digital Eye Strain by:
LUMES lenses have a premium Anti-Glare coating, preventing unnecessary feedback from entering your eyes. It helps to reduce digital eye strain, visual fatigue and blurred vision. Our glasses also filter blue light from digital devices. Even though they’re virtually clear, LUMES lenses filter out the highest energy wavelengths of 420-440 nm.
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If you’ve heard of f.lux, Night Shift and blue light blocking glasses but you’re still not 100% sure what the differences are, then this article is for you.
Today’s digital devices expose us to more artificial sources of blue light than ever before.
Research shows that blue light can make it difficult to get a good night’s sleep, affect our vision and make it harder to live a productive and fulfilling life.
That’s why it’s no surprise that apps like f.lux and blue light blocking glasses are growing in popularity.
Use the table below to compare f.lux, Night Shift and blue light blocking glasses to find the right solution for you:
(scroll right on mobile)
Features | f.lux | Night Shift | Blue light blocking glasses | LUMES eyewear |
---|---|---|---|---|
Blue light reduction | ✔ | ✔ | ✔ | ✔ |
Reduces glare | ❌ | ❌ | Varies | ✔ |
Filters surrounding blue light sources | ❌ | ❌ | ✔ | ✔ |
Color temperature unaffected | ❌ | ❌ | Varies | ✔ |
Filters blue light from backlight | ❌ | ❌ | ✔ | ✔ |
Cost | ❌ | ❌ | Varies | €55 |
f.lux is a computer program that adjusts your monitor’s color temperature to reduce the amount of blue light you are exposed to.
Apple’s Night Shift also allows you to change the color temperature of your screen, but it is less intense than f.lux.
So what’s color temperature? And why would you want to adjust it?
Whenever we look at our monitors, we are exposed to the full spectrum of light wavelengths it is emitting. You are simultaneously exposed to ‘cooler’ colors such as blues and greens, as well as ‘warmer’ colors such as reds and oranges.
The diagram below shows the default color temperature profile for a Macbook Air device:
Source: fluxometer.com
Cooler colors are high-energy and are typically harsher on our eyes. They also can affect our sleep patterns. Warmer colors are lower energy and typically feel easier on your eyes.
f.lux allows you to adjust the color temperature of your display to reduce the amount of blue light (the big blue spike in the diagram above) emitted by your monitor.
You can set the program to mimic natural sunrise and sunset cycles. Or keep a steady setting to your preference (you can even try it out without installing it here).
Using f.lux means your screen will change color. If you’ve ever seen a colleague or someone with a particularly yellow-looking screen display, they may have been using f.lux.
Blue light blocking glasses also reduce the amount of blue light you are exposed to - but in a different way.
Instead of changing the color emitted by your screen, blue light blocking glasses filter the amount of blue light that actually reaches your eyes. When you wear blue light blocking glasses you are exposed to less high-energy visible blue light - from both your screen and external sources.
While you might think the net result is the same, the table above highlights that there are some important differences to be aware of.
Deciding what to help you reduce your exposure to blue light comes down to what works for you and your lifestyle.
If you’re someone who works in a job where you need to see the screen colors as they are (e.g. graphic design or marketing), then it probably makes more sense to choose blue light blocking glasses.
Prefer a solution where you don’t have to spend a dime? Then f.lux or Night Shift might be the option for you.
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Blue light emitted by the digital screens you use everyday may be affecting your health. In this article, discover how your body interacts with high-energy visible light and what steps you can take to reduce your exposure.
Contents:
Today, it is normal for us to spend our time looking at brightly-lit LED screens from morning to night. It didn’t used to be.
Digital screens are sources of artificial blue light or high-energy visible light. Understanding the physics of light and how your eyes interact with high energy visible light will help you understand why too much blue light from screens can be bad for you.
When we say ‘light’, what we really mean visible electromagnetic radiation waves. All the different colors we see in our daily lives sit within the visible light spectrum, which is a section of the electromagnetic radiation spectrum.
Different wavelengths within the visible light spectrum represent different colors. The longest wavelength of light that humans can see is red. The shortest is violet. Ultraviolet (UV) light has an even shorter wavelength, but we can’t see it.
Longer wavelengths are easier on our eyes because they are lower energy. Blue light sits in the upper end of the visible light spectrum. It has a shorter wavelength which means it has more energy. As a result, when we are exposed to blue light, it penetrates all the way through to the retina, located in the back of your eye.
Anything above 380 nanometers is not visible to the human eye and cannot be seen. But even though high-energy UV light is not visible to the human eye, its short high-energy wavelengths can be harmful to us. Too much can cause skin cancer or eye damage. It’s why we protect ourselves from UV light with sunscreen and sunglasses.
We actually need high-energy visible light to help us regulate our sleep / wake cycle, also known as our circadian rhythm. During the daytime blue light lets your body know that it needs to be awake by reducing melatonin levels, the hormone responsible for helping us sleep.
Many experts agree that blue light emitting devices have an impact on our sleep patterns. Generally speaking, the amount of artificial high-energy visible light we are exposed by phones, laptops and other digital devices has increased: we use LED screens for longer, at closer proximity and more frequently than ever before.
As manufacturers try to find more efficient ways to provide high-quality visuals, the light from our devices is now often “short-wavelength-enriched”. This means it has a higher concentration of blue light than natural light. While screens are getting bigger and brighter all the time, research suggests that it’s not great for your sleep pattern.
Graph from a 2015 study showing increase in blue light in modern devices compared to older devices (Source: Frontiers)
Artificial light sources such as LEDs, fluorescent bulbs and incandescent bulbs can disrupt your natural sleep cycle. The circadian rhythm is determined by the amount of light and dark that your body is exposed to - and blue light affects levels of the sleep-inducing hormone melatonin more than any other wavelength. Since high-energy visible light tells your body it needs to be awake, it can mean you can actually get less sleep:
Eye strain (and computer vision syndrome)
Since blue light waves have a shorter wavelength, they flicker more than shorter wavelengths. This feedback creates glare and reduces contrast, which makes your eye muscles work harder to process what you see. That is the reason why your eyes may feel more relaxed when you read from paper compared when you read from an LED screen. Prolonged exposure to computer glare can make your eyes feel tired and lead to headaches and blurred vision.
In addition, when you use computer, smartphone and television screens you blink less (and sometimes not fully) which can make your eyes dry. On average we only blink 3 to 8 times per minute when reading, watching TV, listening to a podcast, working on a computer, or another activity that requires intense focus. This is up to 60% less than an average blink rate. Blinking is important for lubricating your eyes and removing debris. The fact you blink less when you are using digital devices can actually intensify eye strain and associated symptoms.
Long-term eye damage?
Welding goggles provide eye protection during some forms of welding and cutting. They are intended to protect the eyes not only from the sparks and debris created by welding, but also the optical radiation and the intense ultraviolet light produced by an electric arc (the bright light created by the prolonged electrical discharge - see above).
Own a pair of sunglasses? We know that too much exposure to UV light from the sun increases the risk of serious eye diseases such as cataracts and cancer. And, in the same way that UV light can harm our cornea and skin, there are more and more studies are linking an overexposure of blue light to macular degeneration - a condition that can lead to blindness.
The macula is part of the retina. It's a crucial part of our vision and without it, we cannot see. There are eye doctors that believe the overexposure to blue light, due to our dependency on digital devices, can damage our retina. Some of them reference the growing number of macular degeneration cases, as well as the fact that people now develop it at younger ages.
It makes sense that there is less research on blue light exposure from screens: devices that emit high-energy visible light simply haven’t been around that long.
While research is still in its early stages, mounting evidence suggests that taking preventative action against exposure to blue light may be sensible.
For context, people once thought smoking tobacco was good for their health (and doctors even endorsed it). Much like vaping and other new phenomena, scientific research into long-term effects needs time to catch up before there is any empirical evidence.
Today, our use of digital devices means we are exposed to more blue light than ever before. As more and more research is conducted, the effects of blue light on the body have also been linked to a number of more serious health conditions, such as:
The effects of blue light can knock your system out of balance. The consequences can spill over into other parts of your life too: namely, your productivity.
Exposure to blue light can make it difficult for you to maintain a regular, healthy sleep pattern - something which can impact your ability to perform at your highest level.
Nowadays, hustle culture is the new norm. And even though research shows that long hours damage both productivity and creativity, millennials are still working 12-18-hour days - at the expense of their well-being.
But unless you have a genetic mutation, most of us need 7-9 hours of sleep in order to operate at optimum capacity.
Furthermore, eye strain and Computer Vision Syndrome can make it more challenging to focus during tasks which involve using digital devices. Not only does this make you less productive in the short-term, but it can lead to a vicious cycle of missed deadlines and increased pressure, which unchecked, may contribute to burnout.
An easy way to protect your eyes against eye strain from blue light in devices is to take regular breaks using the 20-20-20 rule. Every 20 minutes, move your eyes to look at an object at least 20 feet away, for at least 20 seconds.
Use Google Chrome? Download our 20-20-20 timer which reminds you to take regular breaks from the screen.
Using devices before bed exposes you to blue light and may make it more difficult for you to fall asleep and/or get a full, restorative night’s sleep.
Try to keep at least 1 hour before bed technology-free. Not only will this help you reduce your exposure to HEV light, but if you replace it with a more focused activity such as reading a book, then you'll also gain the added benefit of being more relaxed.
If you must use a device before bed, you might want to try blue light blocking glasses. (see #4 for more information).
Let’s face it, modern work increasingly revolves around digital devices. That means it can be difficult to limit your screen time in professional situations.
And, even if you don’t use screens at work, it’s not always easy to resist checking your Instagram feed or sending a WhatsApp message to your friends.
That's why using devices consciously in your spare time is a great way to reduce your blue light exposure - and it's totally within your control.
Why not try limiting digital device use to a specific period during the day or setting a specific amount of time during which you can use devices. Or if you frequently talk to your friends via technology, how about meeting them in-person more often (if that's possible).
Blue light blocking glasses can help you reduce your exposure to high-energy visible light. LUMES computer glasses:
Filter blue light: Too much blue light can lead to eye strain, headaches and sleep cycle disruption. It may also contribute to long-term eye damage. LUMES glasses filter blue light from digital devices. Even though they’re virtually clear, our lenses filter out the highest energy wavelengths of 420-440 nm. This can help to protect against the immediate, and potential long-term effects of blue light exposure.
Eliminate glare: Your eyes have to constantly focus and relax to read pixels on screens which puts more stress on your eye muscles. All LUMES lenses have a premium Anti-Glare coating, preventing unnecessary feedback from entering your eyes. It helps to reduce digital eye strain, visual fatigue and blurry vision.
Better sleep: Blue light tells our body when we need to be awake. That's why looking at screens during the evening can interfere with the production of melatonin, the chemical responsible for helping you sleep. Studies show that blue light blocking lenses can help you maintain a normal circadian rhythm, and help you get better quality sleep.
You can use an app like f.lux at night to slowly decrease your computer’s blue glow as the sun sets. Apps which change the color temperature of your display can be helpful in reducing your exposure to blue light. However, you should also consider that viewing your display in a yellowish hue can be disruptive in some situations. If you’re doing any work or activity that involves seeing the colors on the screen for what they actually are (graphic design, for example), then fitting f.lux around your routine may be challenging.
Another way you can reduce the intensity of blue light from digital devices is by using night mode. If you are an iPhone user you can use Night Shift (under Settings > Display) and the less-known Color Tint feature. If you have an Android device you can download Twilight to lower the amount of HEV light it emits. If you're using a desktop, you should be able to find similar apps specific to your device.
Good nutrition helps to support the healthy functioning of your eyes. Recent research suggests that two nutrients are key to guarding against cataracts and macular degeneration: lutein (pronounced: LOO-tein) and zeaxanthin (pronounced: (zee-ah-ZAN-thin).
In nature, lutein and zeaxanthin appear to absorb excess light energy to prevent damage to plants from too much sunlight, especially from high-energy light rays.
In addition to being found in many green leafy plants and colorful fruits and vegetables, lutein and zeaxanthin are found in high concentrations in the macula of the human eye, giving the macula its yellowish color. In fact, the macula is also called the macula lutea (from the Latin macula, meaning spot and lutea meaning yellow).
If you're experiencing discomfort with your eyes, or have any issues with your vision it's always a good idea to visit a professional optician who is trained to recognize abnormalities.
Opticians can prescribe glasses or contact lenses, or refer you to further treatment with other medical professionals if it’s required.
Our eyes don’t always hurt when there is something wrong with them which is why it’s a good idea to arrange regular eye tests.
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Our lives are increasingly digital. And, if you’re like most people, a large part of your day probably involves staring at screens.
Digital LED screens emit blue light. When you use your smartphone or your laptop, you’re being exposed to high-energy visible light.
Unfortunately, our eyes aren't really designed to handle blue light exposure at such close proximity, and for extended periods of time. In fact, studies show overexposure to blue light may be linked to eye strain, increased risk of macular degeneration, and sleep cycle disruption.
One of the ways that you can reduce your exposure to blue is by wearing glasses with blue light blocking lenses.
In order to understand how blue light blocking lenses work, first let's have a quick recap on how light works.
It’s all around us but what is light?
It may sound surprising but light is actually a form of electromagnetic radiation. It's why too much exposure to direct sunlight can trigger skin cancer.
Electromagnetic radiation exists as waves. These waves each have their own wavelengths measured in nanometers (nm). Collectively, the range of these different wavelengths is known as the electromagnetic spectrum.
Above: A diagram showing the electromagnetic spectrum
Visible light is just a part of the electromagnetic spectrum, which also comprises radio waves, microwaves and X-rays.
A typical human eye responds to wavelengths from about 380 to 740 nanometers. We often call this part of the electromagnetic spectrum, the visible light spectrum.
To see anything we need light. The electromagnetic waves within the visible light spectrum are the waves that our eyes and brain process and turn into what we see around us.
Different wavelengths within the visible light spectrum represent different colors. The longest wavelength of light that humans can see is red. The shortest is violet. Ultraviolet (UV light) has an even shorter wavelength, but we can’t see it.
When light shines on an object some wavelengths bounce off the object and others are absorbed by it. Our eyes only see the wavelengths that are bounced off or reflected.
Blue light that screens emit sits in the upper end of the visible light spectrum: it has a short wavelength so it is higher-energy. It is why prolonged exposure to blue light from screens can irritate our eyes.
Although blue-violet light has less energy than ultraviolet light, it is almost entirely unfiltered as it passes through the eye and reaches the retina. By way of contrast, ultraviolet light is almost entirely absorbed by the front part of the eye, and significantly less than 5% of it reaches as far as the retina.
A red shirt looks red because the dye molecules in the fabric have absorbed the wavelengths of light from the violet/blue end of the spectrum. Red light is the only light that is reflected from the shirt. An object that reflects all frequencies will appear white. An object that absorbs all light will appear black.
Blue light filter lenses are designed to filter out blue the high-energy blue light frequencies from the visible light spectrum. LUMES lenses are specially engineered to filter some of the highest energy wavelengths of visible light (400-440 nm).
LUMES lenses are virtually clear (with a barely noticeable yellow tint) which means color temperature is not affected perceptibly - which is especially important if you do something like graphic design where you need to see colors as they really are.
You don't actually need to block 100% of blue light since it’s required to regulate your natural wakefulness. Exposure to some blue light during the course of the day can help you maintain a natural circadian rhythm.
LUMES lenses block enough blue light to help your eyes feel more relaxed while allowing some exposure so your wake / sleep cycle can remain healthy.
Blocking all light from our lives would be harmful. So how much do we need? And at what point in the day do we need to stop so we can prevent ourselves from overexposure?
Blue light blocking lenses can help to alleviate a variety of symptoms associated with prolonged screen use. We've listed the main ones below.
Blue light tells our body when we need to be awake. That's why looking at screens during the evening can interfere with the production of melatonin, the chemical responsible for helping you sleep.
Studies show that blue light blocking lenses can help you maintain a normal circadian rhythm, and help you get better quality sleep.
Our eyes muscles have to work harder to process text and images on screens because it is made up of pixels. Your eyes react to changing images on the screen to create so your brain can process what you’re seeing. All these jobs require a lot of effort from your eye muscles. Unlike paper, the screen adds contrast, flicker, and glare, which makes our eyes work even harder.
LUMES blue light blocking lenses also come with an anti-reflective coating. This helps to make your eyes feel more comfortable by reducing the glare that monitors create.
In the same way that UV light can harm our cornea and skin, there are more and more studies are linking an overexposure of blue light to macular degeneration.
The macula is part of the retina. It's a crucial part of our vision and without it, we cannot see. There are eye doctors that believe the overexposure to blue light, due to our dependency on digital devices, can damage our retina. Some of them reference the growing number of macular degeneration cases, as well as the fact that people now develop it at younger ages.
Blue light blocking lenses can help reduce the risk of macular degeneration. And while research may still be in its early stages, it's always better to be safe than sorry.
LUMES computer glasses that not only do a great job of filtering blue light, but blend seamlessly with your personal style too. Check out our range below.
Using digital devices all day may be negatively affecting your sex drive. Find out why your smartphone and your laptop can impact your performance in the bedroom.
Nowadays, it has become normal to stare at a screen for most of the day. Whether you are working in an office, watching Netflix or scrolling through your Instagram feed, it is clear that modern life increasingly revolves around technology.
When you use digital devices with LED displays, it means that you are exposed to artificial sources of blue light on a regular basis. Blue light is a high frequency, high energy section of the light spectrum that can affect our ability to get quality sleep. Normally, it is responsible for making you feel alert and signals that your body should wake up, during sunrise for example.
However, in today’s world, modern lifestyles mean that you are exposed to blue light more frequently than ever before. That is why artificial blue light sources can unnaturally affect our circadian rhythm which is responsible for telling our bodies when to wake up and when to sleep.
If you are like most people, you are probably guilty of occasionally using your phone just before you go to sleep. The blue light that screens emit can disrupt our wake / sleep cycle. So, when you use screens frequently, you may see a reduction in the regularity and quality of your sleep.
What you might not realise is that lack of sleep and low sex drive are linked. In fact, poor rest is known to reduce testosterone levels in both men and women. Popular culture often links testosterone to male characteristics. In reality, it is also responsible for healthy sex drive in women. So, this is something that affects everyone.
Scientists from the University of Chicago found men who get less than five hours sleep a night for a week or longer have far lower levels of testosterone than those who get a good night’s rest.
Additionally, lack of sleep can contribute to other health issues such as depression or weight gain, which in turn can affect your libido.
The good news: a 2015 study revealed that just one extra hour of sleep a night can lead to a 14 percent boost in libido.
There are many reasons why your libido may fluctuate. Blocking blue light and getting higher quality sleep can be a great first step towards getting a better night's rest and restoring your sex drive.
If you are using screens for a large part of the day, one of the ways you can reduce your exposure to blue light is by wearing glasses that filter out some of the high energy light frequencies.
LUMES computer glasses that not only do a great job of filtering blue light, but blend with your personal style too. Check out our range below.
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Today, cases of burnout are on the rise. In this article, we’ll explore why Computer Vision Syndrome might have a role to play.
Burnout is a disorder caused by chronic stress that leads to:
- physical and emotional exhaustion
- cynicism and detachment
- feelings of ineffectiveness and lack of accomplishment
Today, statistics show that burnout is affecting millennials in record numbers.
Burnout can leave you unable to function both personally and professionally. It is a condition which builds up over time rather than something that happens suddenly.
A personal account of burnout in a viral BuzzFeed news article provides a first hand insight into the condition.
Burnout may be caused by chronic stress but it’s challenging to pinpoint what causes this stress, and why burnout is becoming more common today than it used to be.
Popular publications often argue that our lifestyles are now more stressful than they used to be. For example, the effects of social media, lack of job security and the pace of technological change all arguably add new sources of tension to our lives.
It's hard to argue that modern life isn’t demanding. But, few of these explanations spend much time considering the physiological effects of the technology that we use on a day to day basis.
Staring at LED screens for most of the day is now normal. It didn't used to be. How does it impact our physiology, and how might this play into the onset of burnout?
The symptoms of burnout are well-documented. But, the role of LED screen use and Computer Vision Syndrome (CVS) are being largely overlooked by mainstream media.
Computer Vision Syndrome is a term that is being used to describe some of the negative effects some of us are experiencing due to digital device display screens. We spend far more time in front of digital devices today than we used to.
Below, are some of the most common complaints of Computer Vision Syndrome:
Is CVS the sole reason for burnout? No. Do some of the symptoms play a role in contributing during the build up of burnout? Maybe.
Digital device screens such as laptops and smartphones emit blue light which can affect our sleep patterns. Over time this can lead to us getting worse quality sleep - which can contribute to raising stress levels. Smartphones before bed don't help either.
In addition, glare from screens creates extra feedback which causes eyestrain. When we have strained eyes we may also feel physical pain such as headaches and neck aches. These symptoms can make it more challenging to focus properly. Being unable to concentrate and perform to the best of your ability can make it challenging to complete tasks. In a professional setting, it can add more pressure to external stresses such as deadlines or expectations from your team.
A recent study entitled, “Effects of job-related stress and burnout on asthenopia among high-tech workers”, found that burnout was a “significant contributing factor to the intensity and frequency” of CVS. Whether CVS contributes to burnout or vice versa, the study shows that the link between screen use and burnout is becoming more evident the more our lives revolve around technology.
Your eyes react to changing images on the screen so your brain can process what you’re seeing. All these jobs require a lot of effort from your eye muscles. Unlike paper, the screen adds contrast, flicker, and glare, which makes our eyes work even harder.
Our eyes and system are also sensitive to the light that our monitors emit. Blue light or high energy visible light has a particularly high-frequency that can make our eyes feel sore. Blue light also plays a role in regulating our sleep. Too much of it can make it more difficult to get high-quality sleep.
It's been estimated that as many as 70 million people are affected with Computer Vision Syndrome.
Tackling Computer Vision Syndrome won't address all the causes of burnout, but it could help to alleviate some of the stresses that are responsible for creating it.
Learn about what blue light is, what it means for you and tips to help you manage your exposure.
]]>When you were growing up, you might have heard the phrase, “if you watch too much TV, you’ll get square eyes”. Let’s face it, mum or dad would probably be shocked if they saw how much time you spent in front of a screen today.
Whether it’s watching Netflix, flicking through Linkedin or putting together a spreadsheet, all these activities have one thing in common: screen time.
Today, we’ve all pretty much come to accept that digital devices and screens are a part of everyday life. But you might be wondering, what does all this screen time mean for our eyes?
If you’ve ever Googled the subject, you probably came across the term ‘blue light’. Yes, screens emit blue light. But is it all bad?
In this article you’ll learn about blue light, what it means for you and tips to help you manage your exposure.
Contents:
Blue light isn’t some special form of light that only comes from computers and LED lights - it’s actually all around us. In fact, sunlight is the main source of blue light. When you walk outside during the daytime, you’re exposed to blue light.
The blue light emitted by the sun is the reason we see the sky as blue. It's these light waves that get reflected and bounced around the most by the Earth’s atmosphere.
The light spectrum consists of UV, visible and infrared light. Visible light accounts for 50% of the light spectrum and, as the name suggests, it’s the only part of light that can be detected by the human eye (UV and Infrared Light are both invisible). These different colored light rays contain different amounts of energy.
Light is measured in wavelength, the units of which are nanometers (nm) and millimetres (mm). Visible light has a wavelength range in the region of 400 to 700nm, with high energy visible (HEV) light falling somewhere between 400 - 500nm. It’s called high energy visible light because the blue/violet band of the visible spectrum has a particularly high frequency.
In today’s world, there are an increasing amount of artificial sources of blue light and we interact with many of them on a daily basis. Think digital display screens on laptops, tablets and smartphones.
The fact we spend most of our waking lives using screens - and at such close proximity - has eye doctors and other medical professionals concerned about the effects.
One problem is that our eyes aren’t really designed to be good at blocking blue light. It’s why blue light has been linked to something called Computer Vision, a condition which encompasses a range of symptoms including headaches, blurred vision and eye strain amongst others.
What’s undeniable is that our habits have changed dramatically in just the last few years. Widescreen TVs, laptops and smartphone usage are all relatively new phenomenons. Now it’s normal to be using a screen for most of the day.
Today, manufacturers use brighter LED lights because they are more efficient. LED screens are also thinner, lighter, longer-lasting and have a better color resolution. But, it’s these brighter LED lights - along with modern day habits - that expose us to more blue light than ever before.
Blue light isn’t all bad though. You might be surprised to hear that blue light is actually good for us in some ways.
Research shows that HEV light - in the right amounts - promotes alertness, boosts memory, improves cognitive function and elevates mood.
It’s these positive effects that are behind the reason why people use HEV to treat Seasonal Affective Disorder (SAD), a type of depression resulting from lack of daylight during winter months.
Mood changes can be common during the winter months, where sunlight is reduced. But for people with SAD it can result in more severe mood alterations. Studies have shown that blue light can help alleviate some of those symptoms.
Without us even realising, it helps regulate our sleep / wake cycle and biological clock if we’re exposed to it in the right doses, at the right time. Being exposed to blue light during the day actually determines our circadian rhythm.
It’s fair to say there is growing concern about the effects that screen use is having on our lives.
Research on blue light is in its early stages so scientific proof is still limited to short-term findings. Much like other modern phenomenons such as vaping, there is not enough long-term data to back claims with evidence.
One thing all experts agree on is the role exposure to blue light plays in regulating our sleep patterns. The amount of artificial LED lighting we are exposed to has increased in terms of time, intensity and proximity.
Some organizations are starting to become more vocal about the harmful effects posed by HEV light exposure.
Chief Medical Officer for England, Dame Sally Davies has called for more research: “I note “there is increasing public and policy concern about the impact of computer/smartphone screen use, and ‘blue light’, upon human health. Research is on-going and this is an important area of investigation, particularly given children’s use of social media via smartphones, increasing their exposure to potential risk”.
More seriously, the Barcelona Institute of Global Health has linked blue light exposure to increased risk of breast and prostate cancer.
For some perspective, it’s worth taking into account that smoking was once considered healthy and heroin used to be used in cough syrup. Sometimes it takes time for the research to catch up to the reality.
Fortunately, if you want to reduce your exposure to blue light, there are a few easy ways you can moderate the amount of artificial HEV light you come into contact with: