In today’s world, blue light has become a ubiquitous part of our lives. From the screens we stare at all day to the LED lights that line the streets, blue light is nearly impossible to avoid. While there are some benefits to this type of light, too much exposure can be harmful to our health.
Here are some great actionable steps you can take to reduce your blue light exposure and protect your health!
1. Reduce Screen Time
This may seem like an impossible task, but it’s not that hard. If you can, avoid using screens for at least two hours before bed. This means no TV, no phone, no laptop, and no tablet. If you absolutely must use a screen, try to dim the brightness as much as possible. Additionally, you can download apps that filter out blue light (like f.lux) or invest in a pair of blue light blocking glasses, as seen on blockbluelight.co.uk. This way you can spend time outside every day, even if it’s just for a few minutes.
Take a walk, sit in the park, or just step outside to get some fresh air. This will help reduce the amount of blue light exposure you’re getting from screens and give your eyes a much-needed break.
2. Use Low-Wattage Bulbs
LED bulbs are becoming more and more popular because they last longer and use less energy than traditional bulbs. However, LED bulbs emit a lot of blue light. If you’re looking to reduce your exposure, stick with low-wattage incandescent bulbs. They may not last as long, but they’ll emit significantly less blue light. For example, a 60-watt incandescent bulb emits about 700 lumens, while a 12-watt LED emits the same amount of light. This means that you can get the same level of brightness without all the harmful blue light.
3. Get Outside
As we mentioned before, spending time outside is a great way to reduce your blue light exposure. Not only does natural light contain less blue light than artificial light, but sunlight also helps boost our mood and regulate our sleep cycle. So make sure to get outside for at least 30 minutes every day, even if it’s just to take a walk around the block.
4. Adjust The Brightness and Contract of Your Screen
You can also reduce your eye strain by making sure that the brightness and contrast of your screen are set at a comfortable level for you. If the screen is too bright or too dark, it can cause strain on your eyes. You will need to experiment to find the perfect setting for you, but a good starting point is to set the brightness to around 60-70% and the contrast to 80-90%. The right brightness can make a difference and can even impact your performance and productivity because you’ll be in a better mood.
5. Take Frequent Breaks
If you’re someone who spends a lot of time staring at screens, it’s important to take regular breaks. Every 20 minutes or so, look away from your screen and focus on something else for at least 20 seconds. This will help reduce strain on your eyes and give them a chance to rest. Additionally, try to get up and move around every couple of hours. Taking a quick walk or stretch will help keep your body active and reduce the risk of eye strain. For example, the 20-20-20 rule is a great way to remember to take breaks: every 20 minutes, look at something 20 feet away for 20 seconds.
6. Keep Your Distance and Blink More
When you’re using a screen, it’s important to keep it at a comfortable distance from your eyes. If you’re too close, it can cause eye strain and fatigue. The ideal distance is about 20-28 inches (50-70cm) from your face. Blinking more may sound silly, but blinking more often can help reduce eye strain. When we stare at screens for long periods, we tend to blink less often, which can cause our eyes to dry out. If you consciously blink more often, it will help keep your eyes lubricated and reduce the risk of strain.
So, there are a number of things you can do to reduce your blue light exposure. By following these tips, you can help protect your eyes from strain and fatigue. From wearing blue-light-blocking glasses to reducing your screen time, there really is a solution for anyone who wants to prevent eye strain. These steps may seem small, but they can make a big difference in the long run. Take action today and start reducing your blue light exposure!
Thanks for reading and y’all stay dandy.
-Diego
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