It's advised to keep your phone at least 30 centimeters (12 inches) away from your face to lessen your exposure to blue light, which can interfere with your slumber and harm your eyesight. Furthermore, holding your phone near your face for an extended time can lead to eye strain, headaches, and neck pain.
-Helpful in reducing eye strain. Dark mode doesn't directly reduce eye strain, but it can offer some relief. For example, in a dim setting, a bright screen has your eyes working harder. On the contrary, a dark screen in a brightly lit room will have the same effect.
Give your eyes a break.
Look away from the screen every 20 minutes or so and look at something around 20 feet away for about 20 seconds. Blink often to keep your eyes moist. If they feel dry, try some eye drops.
Smartphones and Tablets
The screens on smartphones, tablets, and e-readers also emit blue light. To reduce the potentially harmful effects of the blue light, use your lenses each time you reach for your device. It has been shown that people reach for their phones more than 120 times each day.
Overall, blue light screen protectors can be an effective tool in reducing the negative effects of blue light exposure on our sleep and health. However, it's important to remember that they are not a magic solution, and should be used in conjunction with other healthy sleep habits.
A recent study suggested that blue light-blocking glasses do not improve symptoms of digital eye strain. The American Academy of Ophthalmology does not recommend blue light-blocking glasses because of the lack of scientific evidence that blue light is damaging to the eyes.
AMOLED displays are designed for consumers not only because of their breathtaking appearance, but also because of they are one of the safest display technologies ever developed.
Dark mode is used to reduce blue light exposure. This helps with digital eye strain (computer vision syndrome) that may result from prolonged screen time.
The consensus is that the "non-colours", white and black, and the colours yellow, green, and orange are generally most acceptable. These colours (yellow, green, orange) are in the middle of the visible spectrum (the range of colours that our eyes can detect) and are the easiest for the eye to see.
Don't charge any electrical devices, including phones and tablets, on your bed or under your pillow while you sleep as they could overheat and cause a fire. If possible, avoid charging devices unattended or overnight, and when necessary only charge them on a hard surface such as a desk.
Reduce the amount of time spent using your cell phone. Use speaker mode, head phones, or ear buds to place more distance between your head and the cell phone. Avoid making calls when the signal is weak as this causes cell phones to boost RF transmission power.
Spending long periods looking at a screen can strain the eyes. Using the 20-20-20 rule can help to prevent this problem. For every 20 minutes a person looks at a screen, they should look at something 20 feet away for 20 seconds.
According to Griffin, traditional chemical sunscreens don't often provide blue light protection. Physical sunscreens, on the other hand, specifically those that contain zinc oxide, do provide protection against blue light as well as increased protection against UVA and UVB light compared to chemical sunscreens.
With that said, blue light glasses are fine to be worn even when you're not exposed to digital screens (which is rare these days). As stated before, a blue light coating can only help you — wearing blue light glasses all the time won't hurt your eyes.
The average range: Between $20 and $150. If you want corrective lenses too, then expect to add at least $100 to this price range.
Vision experts generally don't consider screens as a source of permanent vision damage, even if extended use can cause eye irritation. If you only look at screens for a few hours a day and don't experience any vision issues, you probably do not need to worry.
To prevent eyestrain, try to rest eyes when using the computer for long periods. Resting the eyes for 15 minutes after two hours of continuous computer use. Also, for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow the eyes a chance to refocus.
According to the AOA, as an adult, you should go to the eye doctor for an eye exam at least every two years. If your doctor sees health concerns or vision changes, they may ask to see you every year. Even adults without vision concerns should have a routine exam every few years.