The Dangers of Blue Light for Remote Workers
There are a fair few advantages to remote work—being in the comfort of your own space, not having to commute, and the flexibility to create your ideal work environment.
However, since its widespread adoption in 2020, Forbes reports that there's been an uptick in eye strain and headaches from spending longer time in front of digital screens. Experts chalk this up to blue light emitted by electronic devices, noting that overexposure to this type of light leads to computer vision syndrome or CVS.
What's more, recent data from VSP Vision Care and Workplace Intelligence reveals that remote and hybrid workers get more than 7 hours of screen time each day, compared to just 5.5 hours for on-site employees. In this article, we'll explore exactly how blue light exposure harms remote workers' health and provide practical tips for mitigating such effects.
How blue light exposure impacts remote workers
Blue light is a high-energy visible (HEV) light that penetrates deep into the eye, contributing to CVS. Symptoms of CVS include headaches, blurred vision, dry eyes, and neck and shoulder pain. Research published in the journal Heliyon shows that CVS affects close to 90% of individuals who spend at least three hours every day looking at a computer screen. Unfortunately, the negative effects don't end there since CVS also impacts an individual's ability to concentrate, hindering productivity.
In addition to causing eye strain, blue light exposure interferes with the production of melatonin, the hormone responsible for regulating sleep. According to a systematic review in Frontiers in Physiology, this can result in delayed sleep onset and reduced sleep quality. For remote workers who may work late into the night, this disruption can lead to insomnia and decreased overall well-being.
Tips for combatting the effects of blue light exposure
Wear blue light glasses
Blue-violet light filtering glasses feature a special lens treatment that helps block blue light from natural and digital sources. By preventing these specific light waves from reaching the eyes, blue light glasses preserve visual comfort. On LensCrafters, you can choose from an array of styles like the Prada PR18WV or the Santa Clara model by Michael Kors. These glasses are available with prescription and non-prescription lenses, so your eyes can stay protected regardless of your vision correction needs. Alternatively, you can equip your computer with a blue-light filtering screen protector such as those made by Eyesafe.
Take frequent screen breaks
One of the simplest and most effective ways to minimize the impact of blue light exposure is to take frequent breaks away from the screen. The 20-20-20 rule is a popular guideline: every 20 minutes, look at something 20 feet away for at least 20 seconds. If you notice your eyes feeling drier as you work, you can also use eye drops like the Rohto Digi Eye cooling eye drops. This product is formulated to combat digital eye strain, soothing eyes for up to 8 hours. Taking breaks can also amp up your productivity. As we talked about in a previous post, getting proper rest in the middle of hectic workdays improves decision-making and restores your motivation – all of which are important for maintaining productivity.
Avoid screen use outside of work hours
Limiting non-work screen time is another effective strategy to combat the effects of blue light exposure. While it might be tempting to unwind after a long workday by binge-watching your favorite show, you need to give your eyes a longer chance to recover. Rather than scrolling through your phone into the wee hours, engage in activities like reading, meditating, or practicing a hobby. This will decrease the likelihood of blue light affecting your sleeping pattern.
By understanding the dangers posed by blue light exposure, remote workers can take proactive steps to protect their ocular health and overall well-being. Implement the strategies above so that you can navigate the digital world with clear sight and sustained visual comfort.