Reducing blue light from your PC screen
Most of us spend hours staring at screens nowadays. Whether we’re working from home, or kicking back with Netflix, it’s a big part of our day. But lots of our devices – like laptops, PC monitors and phones – send out blue light. And if you’re exposed to it for a long time, it can make you feel quite rough.
Luckily, there are a bunch of ways to protect your eyesight and reduce that blue light exposure. Here’s how…
Blue light and its effects
First off, what is blue light? Well, it’s a high-energy visible (HEV) light that’s pumped out by digital screens, LED lights and even the sun.
Natural exposure to it during the day can actually make you feel more alert and boost your mood. But taking in lots of it head-on can be bad for you. We’re talking headaches, eye strain – and in some extreme cases, even long-term damage to your retinas!
And you know how you struggle to sleep after scrolling through Insta right before bed? Blue light at night can really disrupt your sleep-wake cycle. So, put that phone down and grab a book instead if you’re trying to get that magical eight hours of shut eye.
Eye strain and headaches
You’ve almost definitely had a digital related headache or eye strain at some point. And that could be from working all day on an important presentation or playing video games into the wee hours. Let’s be honest, those multiplayer marathons can go on for a while…
Basically, staring at a screen for ages without a break – paired with all of that blue light – isn’t a good combo. You might end up with dry eyes. Your vision could go a bit blurry. And sometimes, you’ll struggle to focus on whatever you’re doing. Which isn’t great when you’re trying to finish up that big spreadsheet.
Tips for managing blue light exposure
It’s pretty easy to prevent any blue light based health issues. Here are a few things you can do:
- Take regular breaks – Follow the 20-20-20 rule. Every 20 minutes, look at something that’s 20 feet away for at least 20 seconds. And get up to go and do something else for a little bit too – making yourself a tea or having a quick walk can work wonders.
- Use blue light filters – Install an app or some software that filters the blue light from your screen. Night Light (Windows) and Night Shift (iOS) are both good shouts.
- Adjust screen brightness – Lower the brightness of your screen, especially if you’re using one in the evening.
- Limit your screen time before bed – Don’t use any screens for at least an hour before you hit the hay. Then you’ll hopefully sleep like a log.
How to choose the right blue light filter
Think about these before you start shopping about for blue light filters:
- Compatibility – See whether the filter is going to work with your operating system (e.g. Windows, macOS, iOS).
- Customisation – Look out for filters that let you change the blue light intensity and schedule times when it’s active.
- Reviews and ratings – filter out the rubbish ones by checking reviews and star ratings from other people.
- Cost – You can bag some filters for free, but a few will cost a few quid (or come as part of a subscription).
Making the most of blue light filters
Found a good blue light filter? Here’s how to get the most out of it once it’s up and running…
- Set a schedule – Working 9-5? Fire it up automatically during those hours. Or turn it on if you’re using your screen in rooms with bad lighting, or when it’s dark in the evenings.
- Change up the settings – Experiment with different filter intensities. Then you can find the right balance between comfort and being able to see what’s onscreen.
Setting healthy screen time habits
This can be a hard one – especially if your job involves sitting in front of a computer screen all day long. But it’s worth trying these out…
- Create a daily screen time limit – Set a boundary for how long you’re going to spend on screens every day. And make sure that includes your job and the fun stuff.
- Go and do something offline – Make time for your hobbies, exercise and get away from the screens to give your eyes a rest.
- Use good ergonomics – Put your screen at eye level, use proper lighting, and stand up every so often to stretch out your back and neck. Your eyes aren’t the only thing you need to take care of!
Anti blue light glasses
A pair of anti blue light glasses are another good option. These specially designed specs have clever lenses which block or filter out the blue light. So, less of it reaches your eyes. While that extra layer of protection should mean those pesky headaches are gone for good – and you won’t be straining your eyes either. Nice.
When you’re choosing yours, pick some with a high level of blue light filtration. And it probably goes without saying, you want them to be nice and comfortable. After all, you’ll be wearing them for a long time.
Once you’ve got your hands on them, just leave them at the office, or by your PC or laptop at home. Then they’ll be right there whenever you need them.
Anti blue light screen protector
An anti blue light screen protector is a thin, transparent sheet that can go straight over your monitor’s screen. These are pretty much just the physical version of the filters we’ve already spoken about and filter out any blue light without making your screen blurry.
Various brands make them for monitors, laptops, tablets, phones, and even curved monitors. Just check that it’s the right model and size before you buy one. Otherwise, it’s not going to fit!
FAQs
What is the best colour setting on monitors for less blue light?
If you want to dial down that blue light, switch your monitor to use warmer colours like orange or yellow. Have a play around in your monitor’s display settings or tweak them using the software/apps we’ve mentioned.
Does lower brightness mean less blue light?
It can reduce the overall amount of blue light being fired out, but it’s not the main way to lower it. For that, you’ve got all our handy pointers on filters up above.
Source: CURRYS