Do you notice a bothersome glare on your phone or laptop?
Computer vision syndrome, or digital eye strain, encompasses a range of eye-related issues that many face due to daily screen time. It’s estimated that around 60% to 65% of Americans experience symptoms linked to this.
While there are various strategies to alleviate the strain on your digital eyes, it’s worth noting that some popular solutions, particularly certain products, may not be as effective as advertised, according to ophthalmologists in NYC.
“Essentially, there’s no solid scientific backing that lenses aimed at filtering blue light truly lessen eye strain or enhance sleep quality,” explained Dr. James Kelly, founder of Kelly Vision with practices in Manhattan and Long Island.
“I don’t recommend these glasses for eye strain relief,” Kelly added, referencing the American Academy of Ophthalmology.
Instead, Kelly offers five methods to mitigate digital eye strain, sharing a glimpse into his personal eye care routine.
What are blue light glasses?
Digital and fluorescent lights, along with screens, emit blue light, with the sun being the primary source.
Kelly noted that there’s insufficient evidence to suggest blue light emitted by screens leads to long-term eye damage or health issues. However, it may interfere with sleep by putting a damper on melatonin production.
Blue light glasses gained popularity in the 2000s and surged during the Covid-19 pandemic. These glasses are designed to filter or block blue light.
The market for these glasses is expected to grow, from $2.9 billion in 2024 to about $5.8 billion by 2034, but research indicates they don’t effectively relieve digital eye strain, protect the retina, or improve sleep quality compared to standard glasses.
What works better than blue light glasses?
There are numerous factors when discussing the impacts of prolonged screen time. We’re not just talking about small font sizes or flickering screens; things like glare and workstation setups play a major role.
Kelly suggests:
- Follow the “20-20-20” rule: every 20 minutes, take a 20-second break to look at something 20 feet away. “This helps relax the eye muscles and ease digital eye strain,” he said. “And remember to blink often while using the screen.”
- Use preservative-free artificial tears during screen time. “This is particularly helpful in dry environments, like offices or planes,” he advised.
- Optimize your workstation—keep your screen at arm’s length, slightly below eye level, and use larger font sizes. Adjust screen brightness to match your surroundings and consider anti-glare filters. “These adjustments can significantly reduce visual stress,” Kelly mentioned.
- Make sure your eye care prescription is up to date. “Even minor refractive errors can worsen symptoms,” he pointed out. Anti-reflective computer lenses are usually more beneficial than blue light filters.
- Limit screen time before bed. “Many people tend to have their phones right by their beds, but using screens late at night can mess with melatonin production and, in turn, disrupt sleep quality,” Kelly expressed.
Kelly’s Daily Eye Care Routine
“I take frequent microbreaks, zoom in on text, and position my monitor slightly below eye level,” Kelly described about his workday.
“I also use Blink reminders when I’m working on lengthy documentation,” he added.
When outside, he wears UV-blocking sunglasses to safeguard against harmful sunlight.
Unline blue light glasses, UV protection sunglasses have scientifically proven benefits for eye health.
In the evenings, Kelly lowers screen brightness and activates Night mode on his devices.
He also integrates warm compresses and gentle eyelid hygiene into his nighttime routine to alleviate dry eyes, using preservative-free lubricant during particularly heavy screen days.
Importantly, he stated that he does not depend on blue light glasses.
“For most individuals, blue light glasses can be an option,” Kelly noted.
“But the real victories come from practicing smart screen habits, maintaining healthy tear films, and having the right prescriptions.”
