With various apps available for communication, entertainment, research, shopping, and more, mobile phones are undeniably essential for daily life. However, health experts warn against prolonged screen time, as smartphones, computers, and other digital devices that emit blue light can have health risks. To start, constant exposure to this short-wavelength light can alter your body’s melatonin levels and disrupt your circadian rhythm and overall sleep quality.
Furthermore, blue light from digital screens scatters more easily than other types of visible light. This can make it more difficult for the eyes to focus, thus contributing to visual fatigue and eye strain. Some studies have also pointed out that almost all visible light can pass through the eye’s cornea and retina, which can affect your vision and prematurely age the eyes.
The good news is that there are various steps you can take to take care of your eyes and minimise blue light’s harmful effects on your eye health. Below are tips to consider when using mobile apps for daily productivity and entertainment.
Use proper eyewear
While staring at your phone for too long can hurt your eyes, you can wear glasses with protective lens features to reduce the risk of digital eye strain. For instance, Hoya Lens UK has released an anti-reflection coating that can reduce glare and reflective light from the screen by up to 56%, thus allowing you to see better when using your mobile phone. The Hi-Vision Meiryo coating also boasts ultraviolet protection and scratch protection.
Meanwhile, if you have vision impairments like myopia or short-sightedness, the more crucial it is to wear your glasses to avoid squinting and straining your eyes while staring at the screen. The eyewear brand Ray-Ban offers prescription glasses in timeless styles like the browline Clubmaster and minimalist Wayfarer, with lightweight and high-quality frame materials to ensure optimal comfort while wearing them. You can also get these frames with blue light-filtering lenses for enhanced digital protection.
Adjust your display settings
Another effective way to ensure visual comfort and protection when using mobile apps is to adjust your display settings. If you’re using your phone at night, consider lowering the brightness and turning on night mode. Doing so can reduce the amount of blue light emitted by the screen, which not only enhances your viewing comfort but also benefits your health by relieving eye strain and regulating your body’s internal clock for better sleep.
For iPhone users, this feature is called Night Shift, which essentially adjusts the colour temperature of your display based on the time of the day. Night Shift can be toggled on the Display & Brightness section of your phone’s Settings, with the option between Scheduled and Manual night mode. Meanwhile, Android users can optimise their displays by turning on Night Mode, Night Light, or Eye Comfort Shield, depending on the specific device and operating system they use.
Take frequent screen breaks
Lastly, don’t forget to take screen breaks to let your eyes rest from constant blue light exposure. The eye care charity Fight for Sight recommends following the 20-20-20 rule to prevent eye strain and protect your eyesight. The rule essentially states that for every 20 minutes spent staring at screens, look at something about 20 feet away from you for at least 20 seconds. You can also spend your screen breaks doing exercises that relieve stress and tension in the eye muscles, such as blinking, palming, and focus change.
By following these eye care tips, you can continue maximising the benefits of mobile apps while also protecting your vision in the long term.
