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Things You Can Do to Protect Yourself From Blue Light at Work


Contact the Law Office of James. M. Hoffman for legal help when filing your workers’ comp insurance. Compensation for work-related conditions is your legal right.

According to some estimates, around 80.5% of people in specialty occupations and managerial roles use computers. A further 70.5% of individuals in administrative, sales, and technical positions do the same.

Computers are a staple for most workplaces, but they can wreak havoc on our eyes despite their utility. Computer screens emit blue light, a low-wavelength, high-energy light in the visible spectrum. Our eyes cannot effectively filter blue light, making long-term exposure dangerous to our eye health.

Fortunately, there are plenty of ways to keep your eyes safe from blue light when computers are an inevitable part of your work day.

Don’t Ignore Symptoms of Eye Strain

Prolonged exposure to blue light causes digital eye strain, which describes a cluster of eye and vision-related problems, including red, itchy, and teary eyes. These symptoms make your eyes feel tired and disrupt your productivity. Approximately 60% of Americans suffer from digital eye strain.

Look out for symptoms of eye strain to know when you should take a break from the computer. Some of these symptoms include:

  • Dry, watery eyes
  • Itchy, burning eyes
  • Tension headaches with pressure behind the eyes
  • Blurred vision
  • Soreness in the shoulders, neck, and back

Adopt the 20-20-20 rule

The 20-20-20 rule helps give you a break from constant exposure to blue light. The rule is pretty straightforward. Every 20 minutes, look away from the computer screen for at least 20 seconds and walk about 20 feet away from your desk. Doing so relaxes the eyes and helps keep digital eye strain at bay.

Practice the 20-20-20 rule every day to avoid extended exposure to harmful blue light. This rule also improves circulation and reduces the monotony of sitting in front of a computer all day.

Keep the Screen at a Good Distance From the Eyes

Keep the screen at least 30 inches away from your eyes to decrease blue light intensity. The energy of blue light radiation dissipates the further you move away from it. Hold your digital devices at arm’s length, and you won’t feel as much digital strain as you do when they’re up close.

Lower the Monitor Brightness

Lower the brightness of your computer screen until it’s just visible or adequately visible. Working with overly bright monitors exposes you to more blue light than necessary, putting you at risk of eye and vision problems. Set your computer screen on low, primarily if you work in a dimly lit room.

Use Blue Light-Blocking Technology

Modern computers have a Night Mode setting or Eye Protection mode that filters outs blue light to protect your eyes. Ensure you take advantage of these settings so you don’t compromise your eye health by overexposing them to blue lights. This is especially true if you work long hours on the computer.

Also, consider investing in blue-light-blocking glasses. These glasses have filters in their lenses that filter out blue light, protecting your eyes from harm.

Compensation for Your Eye Problems

Blue light is part and parcel of our daily lives, but letting them affect your eye health is optional. By taking a few precautionary measures, you can protect your eyes from blue light, prevent eye fatigue and preserve your eye health for decades.

Contact the Law Office of James. M. Hoffman for legal help when filing your workers’ comp insurance. Compensation for work-related conditions is your legal right!

Updated: February 6, 2024
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