Blue Light Glasses & Digital Wellness: Your Complete Guide to Reducing Eye Strain at Work

If you're reading this six hours into staring at a computer screen, you're not alone! The average working professional spends over seven hours a day looking at digital devices and we're seeing many of our patients feeling the effects. From tired, burning eyes to difficulty focusing on screens, digital eye strain has become one of the most common concerns we address at St. Paul Eye Clinic.

The good news? With the right approach to digital wellness and understanding of how blue light affects your vision, you can protect your eyes while staying productive in our screen-filled world.

Understanding Digital Eye Strain: More Than Just Tired Eyes

Computer Vision Syndrome, more commonly referred to as digital eye strain is incredibly common these days -- especially amongst working professionals who spend their days in front of computers. The American Optometric Association defines computer vision syndrome as a group of eye and vision-related problems that results from prolonged usage of computers, tablets, e-readers, and cell phones.

Recent research shows that continuous screen use for at least two hours can be enough to trigger symptoms, and the level of discomfort appears to increase with the amount of digital screen use. When we focus on screens for extended periods, our eyes work harder than they would when looking at printed materials.

The symptoms can be categorized into three main types:

Visual symptoms: Blurred vision, double vision, presbyopia and slowness of focus change
Internal eye symptoms: Eye strain, ache in the eye, ache around the eyes, tired eyes and sore eyes
External eye symptoms: Burning, dryness, redness, gritty sensation, tearing and irritation Many people with digital eye strain also experience headaches, neck tension, and sensitivity to bright lights.

The Blue Light Factor: What Every Professional Should Know

Blue light is everywhere – from the sun (our primary source) to the LED screens on our computers, tablets, and smartphones. While blue light from screens is significantly less intense than sunlight, the concern lies in prolonged, close-up exposure throughout the day.

Recent research suggests that excessive blue light exposure, particularly in the evening, can disrupt our natural sleep-wake cycles. For working individuals who spend all day at a computer and then head home after work to watch tv with their families, scroll social media or read on a tablet there is an increased risk to eye comfort and overall ocular wellness. While the jury is still out on whether blue light directly causes long-term eye damage, some of our patients report improved comfort when they take steps to manage their blue light exposure.

Why Digital Screens Are Harder on Your Eyes

For many reasons, reading text on a computer screen or digital device is often harder for the eyes than reading printed text. Several factors contribute to this increased difficulty:

Constant refocusing: When you use screens, you have to constantly focus and refocus to see the print (which is made of pixels, or tiny dots). Constantly moving your eyes in this way can strain them.
Screen contrast levels: Often, there's a low contrast level between the letters you read on a screen and their background. This can make your eyes work harder.
Reduced blinking: People often blink less when using a computer than when reading printed text. This can cause dry eye. Glare and poor lighting: Digital screens are prone to having glare, making it even harder for your eyes to focus properly.

Blue Light Glasses: Are They Worth the Investment?

Blue light glasses have gained popularity among working professionals. These specially designed lenses filter out a portion of blue light from digital screens.

The Benefits:

• Some patients report reduced eye fatigue during long work sessions
• May improve sleep quality when worn in the evening
• May improve contrast when viewing screens
• Available in both prescription and non-prescription options

Blue light glasses are one tool in a comprehensive digital wellness approach, not a magic solution. They may work best when combined with other healthy screen habits and proper workspace setup.

Here are some great ideas to consider implementing to reduce digital eye strain:

The 20-20-20 Rule and Beyond

To help alleviate digital eyestrain, follow the 20-20-20 rule; take a 20-second break to view something 20 feet away every 20 minutes. This simple practice helps relax the focusing muscles in your eyes and reduces strain buildup throughout the day.

To prevent digital eye strain, rest your eyes for 15 minutes after using the computer for 2 hours. In addition, make a conscious effort to blink fully and frequently, or consider using preservative-free artificial tears to maintain moisture.

Optimize Your Workspace Setup

Screen positioning: Position your computer screen 20 to 28 inches from your eyes. Place the screen slightly below eye level, about 4 to 5 inches. Tilt the top of the screen back about 10 to 20 degrees.
Lighting control: Change the lighting around you to reduce the effect on your computer screen. If light from a nearby window casts a glare, move your monitor and close the shades. Consider adding a glare filter to your monitor if needed.
Proper posture: Poor posture can increase your risk of eye strain.

Advanced Prevention Techniques

Screen settings optimization: Adjust the brightness, contrast, and font size until you find what's best for you. Your screen brightness should match your surrounding environment.
Artificial tear use: If your eyes feel dry, try some artificial tear eye drops. This is especially important since long-term use of digital devices is associated with decreased tear film quality.
Vision therapy considerations: Some computer users experience problems with eye focusing or eye coordination that can't be adequately corrected with eyeglasses or contact lenses. A program of vision therapy may be needed to treat these specific problems.

Understanding Risk Factors

You're more likely to develop computer vision syndrome if you view a digital screen for 2 or more hours in a row. Additional risk factors include:

• Having eye problems (even minor ones) not corrected with glasses or contact lenses
• Having a pair of glasses that is not suitable for viewing the distance of your computer
• Poor workspace ergonomics
• Underlying dry eye problems, which are more common in women than in men and become more common with age

When to Seek Professional Eye Care

While digital wellness practices can significantly improve comfort, persistent symptoms warrant professional attention. Schedule an appointment with our team at St. Paul Eye Clinic if you experience:

• Eye strain that doesn't improve with breaks and workspace adjustments
• Persistent headaches related to screen use
• Changes in your vision or focusing ability
• Severe dry eye symptoms

Regular eye examinations and proper viewing habits can help to prevent or reduce the development of the symptoms associated with digital eye strain. Our comprehensive eye exams can identify underlying vision problems that may be contributing to your digital eye strain. Sometimes, updating your prescription or addressing other eye health issues can provide more relief than any digital wellness strategy alone.

Even if glasses are not needed for driving, reading or other activities, they still may offer benefits for a minor vision problem that is aggravated by computer use.

Protecting Your Vision for the Long Term

As working professionals in the Minneapolis-St. Paul area continue adapting to our increasingly digital world, prioritizing eye health becomes more important than ever. There's no proof that computer use causes any long-term damage to the eyes. But regular use can lead to eye strain and discomfort.

Digital wellness isn't just about comfort – it's about maintaining the vision you need to succeed in your career and enjoy your life outside of work. Digital eye strain represents a major public health problem, resulting in a variety of complaints and symptoms, that can dramatically affect the quality of life of individuals.

Whether you're considering blue light glasses, looking to prevent symptoms or experiencing persistent eye strain, our team at St. Paul Eye Clinic is here to help. We understand the unique challenges that come with using digital devices in today's fast-paced world and can provide personalized recommendations based on your specific needs and lifestyle.

Your eyes work hard for you every day. With the right combination of digital wellness practices, proper eye care, and professional guidance when needed, you can keep them comfortable and healthy for years to come.