Most people know that looking at screens in the dark is bad for your eyes. But you may need to learn how damaging it can be to use electronic devices in the dark. In this blog post, we’ll discuss the harmful effects of using electronic devices in the dark and offer tips on how to avoid them.
The Dangers of Blue Light
When you use an electronic device in the dark, you expose your eyes to blue light. Blue light is a type of light that’s emitted by screens. It’s been linked to several eye problems, including digital eye strain and macular degeneration.
Exposing your eyes to blue light can cause digital eye strain. This is a condition that’s characterized by dry, irritated eyes. Symptoms of digital eye strain include headaches, neck pain, and fatigue.
Macular degeneration is an age-related condition that causes vision loss. It occurs when the macula—the part of the eye responsible for central vision— deteriorates. Blue light has been linked to macular degeneration, as it can damage the macula.
How to Protect Your Eyes When You Use Electronic Devices
If you use electronic devices in the dark frequently, there are some things you can do to protect your eyes. Here are a few tips:
Rest Your Eyes Frequently
If you want to use electronic devices in the dark, it’s important to remember to take breaks frequently. Every 20 minutes, look away from your screen and focus on something else for at least 20 seconds. This will help to reduce digital eye strain.
Ideally, it would help if you focused on something at least 20 feet away. Greenery and more natural lighting are also beneficial for your eyes.
Use Blue Light Filters
There are several blue light filters that you can use to protect your eyes. These filters attach to your device and help to reduce the amount of blue light that’s emitted. They work by either blocking blue light or filtering it out.
There are a lot of filters on the market, but ideally, you need one that blocks at least 30% of blue light.
Make sure to choose a filter that’s compatible with your device. The best way to determine if a filter is compatible with your device is to check the manufacturer’s website.
Wear Blue Light-Blocking Glasses
Those who wear glasses can also get blue light-blocking glasses. These are designed to protect your eyes from blue light. Like blue light filters, they either block or filter out blue light.
It’s common for an optometrist to suggest blue light-blocking glasses to people who spend a lot of time looking at screens. Even if you don’t have a prescription, consider using glasses that block blue light when you use electronic devices in the dark.
Use the Right Settings
Some device settings can also contribute to eye strain. To help reduce the risk of digital eye strain, adjust your devices’ brightness and contrast settings. The brightness should be set at a comfortable level for your eyes. And the contrast should be set so that there’s minimal glare. More specifically, the brightness should be set to the lowest level comfortable for you, and the contrast should be set to the highest level comfortable for you.
You can also enable night shift mode on your devices. This setting automatically adjusts the color of your screen to reduce blue light exposure. Night shift mode is available on most devices, including iPhones, iPads, and Android.
You should also try using larger font sizes when using electronic devices in the dark. This will help to reduce eye strain.
How Not to Use Electronic Devices in the Dark
Prevention is also a great way to keep your eye healthy. Sometimes you have to use electronic devices in the dark, but this is only sometimes the case. If you have trouble setting your phone down when you go to sleep or closing your laptop before bed, here is what you can try.
Set a Schedule
One way to stop using your devices in the dark is to set a schedule. For example, you could decide only to use your devices during daylight hours. Or you could set a limit for yourself, such as only using your devices for 30 minutes before bed.
When you have a schedule, it’s important to stick to it. This means not using your devices in the dark, even if you want to.
Use an Alarm
Another way to stop using your devices in the dark is to set an alarm. When the alarm goes off, it’s time to put your devices away. This can be a helpful way to remind yourself to stop using your devices.
Find an Alternative
If you find it hard to stop using your devices in the dark, try finding an alternative. For example, read a book instead of using your phone in bed. Or instead of watching TV, listen to music.
All in all, blue light can damage your eyes. Using electronic devices in the dark might be tempting, but you should try to avoid this. With the tips above, you can help protect your eyes from blue light.