How Wildfire Smoke Affects Your Eyes and How to Protect Them

The Discovery Eye Foundation hopes that you and your loved ones are well and safe if affected by the wildfires in Los Angeles.  The smoke and airborne particles create major risks resulting in poor air quality and breathing problems and can also take a serious toll on your eyes. Wildfire smoke contains tiny particles of ash and other pollutants that can cause redness, dryness, itching, and a burning sensation. One of the most common eye issues during wildfire season is dry eye. The particles in the smoke can affect the tear film that helps maintain the moisture in your eyes and cause discomfort and blurry vision.For contact lens wearers or those with pre-existing eye conditions the impact can be even more serious. Continued exposure can cause inflammation, allergic reactions and cause serious discomfort for persons with eye diseases such as glaucoma and macular degeneration.

It is important to protect your eyes during smoky days during and after wildfires:

  • Limit Outdoor Exposure: Try to stay indoors as much as possible when air quality is poor.
  • Wear Protective Eyewear: If you must go outside, make sure to wear wraparound sunglasses or protective goggles to shield your eyes from smoke particles.
  • Keep Your Home Safe: Close windows, use an air purifier and a humidifier to reduce dryness in the air.
  • Use Lubricating Eye Drops: Over-the-counter artificial tears can help relieve dryness and irritation caused by smoky conditions.

If you experience persistent discomfort, excessive tearing, or any changes in vision please consult an eye care professional.

Stay safe, and take care of your eyes!

Anthony Nesburn, MD
President and Medical Director

Thanksgiving Dinner for Your EYES!

Thanksgiving is almost here; a meal that nourishes the family bonds and traditions.  It’s the one time of the year where you can guarantee your eyes will be bigger than your stomach. This meal also has another added bonus — almost every item on the Thanksgiving table is healthy for your eyesight!

Here are several of the most popular Thanksgiving dishes and their corresponding benefits to your eye health:

Turkey – No Thanksgiving is complete without a turkey, roasted golden brown and stuffed with fresh vegetables and herbs. Turkey is loaded with zinc and B-vitamin niacin, which helps prevent the formation of cataracts. Cataracts is one of the leading cause of vision loss in the United States, so gobble up!  You are “preventing” cataracts with every bite.

Spinach, Green Bean Casserole, Asparagus and Brussel Sprouts – These foods and other leafy greens are loaded with lutein and zeaxanthin, two nutrients that protect the retina, which may also help reduce the risk of cataracts and macular degeneration.  Healthy Green Bean Casserole Recipe

Sweet Potatoes – Sweet potatoes are full of Beta-carotene, which is a carotenoid and antioxidant that promotes night vision and overall good eyesight. Sweet potatoes are also loaded with vitamins C and E. Diets that are rich in these vitamins can help prevent or delay the development of cataracts and macular degeneration. Mashed Sweet Potatoes Recipe

Cranberry Sauce – Cranberries contain bioflavonoids, a large class of antioxidants. Bioflavonoids are found in the pulp, skin and rinds of foods that contain vitamin C. Both flavonoids and vitamin C help protect the eyes from free radical damage caused by pollution and the body’s normal metabolic processes.

Pumpkin Pie – Pumpkin is one of the best sources of vitamin A, so pumpkin pie is an eye-healthy dessert. In fact, one cup of cooked, mashed pumpkin contains more than 200 percent of the recommended daily intake of Vitamin A. Vitamin A provides nourishment and protection to the eye’s lens, cornea and macula (part of the retina), so it improves night vision. 

 

A diet that’s full of the right nutrients is a great start to keeping your eyes healthy, but don’t forget that regular eye exams are equally important! We hope you enjoy a happy and delicious Thanksgiving with family and friends.

*For more eye healthy recipes click here EYE COOK

UNDERSTANDING YOUR EYE PRESCRIPTION

If you need eyeglasses, it is because you were diagnosed with a refractive error during your eye exam. This means your eyes have trouble focusing and images can appear blurry. Types of refractive errors include being near-sighted (myopia), far-sighted (presbyopia) or having an astigmatism (your cornea is an irregular shape).

Understanding Your Eyeglass PrescriptionUnderstanding What 20/20 Vision Means

The number is based on you standing a distance of 20 feet in front of a standard eye chart to test your visual acuity. If during an eye test you can read the big E at the top of the eye chart, but none of the letters below that, your vision is considered 20/200. That means you can read a letter at 20 feet that people with “normal” vision can read at 200 feet, meaning you have very poor distance visual acuity. If you can read the seventh line from the top of most charts, your vision is 20/20. Any line below that would be 20/15 or below and indicates that you have exceptional visual acuity. Each eye is tested separately.

Understanding Your Eyeglass Prescription

The prescription you receive may be a form with headings that are filled in, or it may just be written out. In any case, it is written in a specific order, with the results for each eye listed separately.

OD is an abbreviation for oculus dexter, meaning right eye, while OS is oculus sinister, meaning left eye. If both eyes are being referred to the abbreviation you will see is OU (oculus uterque) meaning both eyes.

The next term on your prescription is Sphere (SPH) and is are measured in diopters (D). This number tells you how strong your lenses need to be to correct your vision. If this number has a minus sign (–), you are nearsighted; if the number has a plus sign (+) or is not preceded by any sign, you are farsighted.

Next may be cylinder (CYL), an indicator of the lens power if you have an astigmatism. The number for the CYL has the same format as the SPH, a minus sign (for the correction of nearsighted astigmatism) or a plus sign (for the correction of farsighted astigmatism). If there is no number given you either have no astigmatism, or your astigmatism is so slight that it is not really necessary to correct it.

If you do have a CYL number you will also have an axis number, based on a protractor scale that tells you where on the eye the astigmatism is found. For example, 

SPH –2.50   CYL +5.00 Axis 40 means you have a nearsightedness of -2.50 diopters with an astigmatism of +5.00 along the 40 degree axis.

If you are getting bifocals or progressive lenses, there is another number called an “Add.” This number is the amount of additional correction your eyes need to focus at close distance and will always be a positive number, whether or not the + sign is there.

Needless to say, eyeglasses can be expensive, but understanding a prescription should help you understand why. The stronger the lens the more expensive it is and then with each adjustment, the cost also increases.  Also, don’t forget that anti-glare or UV protective coatings add to the costs, but most people feel it is well worth it. Eye glasses are an investment in your safety, job, independence and letting you enjoy leisure-time activities you enjoy.

DEF’s Vision Legacy Society

We extend a heartfelt invitation to you to forge a vision legacy!

Join the Discovery Eye Foundation’s Vision Legacy Society! 

By including us in your estate planning, you can make a significant impact on the preservation of vision through a gift that will transform countless lives.

Your Vision Legacy Gift could help fund our sight-saving initiatives.

Support the groundbreaking research and the development of preventive measures and innovative treatments for debilitating eye diseases, including:

  • Age-related Eye Diseases
  • Macular Degeneration (AMD)
  • Diabetic Retinopathy
  • Retinitis Pigmentosa
  • Glaucoma
  • Keratoconus
  • Dry Eye

WAYS TO GIVE

  • Include us in your will, living trust, or estate plan
  • Designate DEF as a beneficiary in your will, living trust, or estate plan
  • Explore IRA charitable rollover options
  • Contribute through donor-advised funds
  • Create a charitable gift annuity
  • Establish endowment gifts for sustained research funding

WHAT TO GIVE

  • Cash Donations
  • Stocks
  • Bonds
  • Mutual Funds
  • Retirement Plan Assets
  • Real Estate Contributions
  • Insurance Policies

Your Vision Legacy Society Gift will further our goal of saving vision and making a profound impact on the gift of sight today and for generations to come. 

For information we invite you to our interactive estate-planning website at: discoveryeye.mylegacygift.org/

May is Healthy Vision Month

Vision loss can have a major impact on every part of life. Having a visual impairment can create challenges in performing everyday tasks, and the stigma around losing vision can be isolating — causing feelings of fear, anxiety, or depression. But you’re not alone.

Healthy Vision Month 2024 is focused on helping people with a visual impairment know how to access vision rehabilitation services, mental health support, and social connections.  

Get involved in Healthy Vision Month 2024 and reframe your future by helping yourself and others with a visual impairment live their best lives with vision loss. 

Taking steps to care for your eyes can help prevent vision loss.

  • Get a Dilated Eye Exam: a dilated eye exam can detect eye diseases at an early stage when there are no symptoms. To perform a dilated eye exam, your eye care professional puts drops in the eyes to dilate, or widen, the pupil so he or she can get a good look at the back of the eye. Early detection and treatment of eye diseases such as glaucoma or diabetic retinopathy can slow or stop vision loss and reduce the risk of blindness. Talk to your eye doctor about how often you should have a dilated eye exam.
  • Be Aware of Risk Factors: The risk of vision loss and blindness is higher for some people based on race, ethnicity, and other demographic factors. Knowing about your family’s health is helpful to maintain your own eye health. Talk to your family members about their eye health history. It is important to know if anyone has been diagnosed with an eye disease, since some, such as glaucoma and diabetes have a hereditary component.
  • Use protective eyewear: Protect your eyes when doing chores around the house, working in the garden, playing sports, or on the job, to prevent eye injuries from happening. This includes wearing safety glasses, goggles, safety shields, and eye guards that are made of polycarbonate.
  • Wear sunglasses: When purchasing sunglasses, look for ones that block out 99 to 100% of both UVA and UVB radiation, so you can keep your vision sharp and eyes healthy. A hat offers great sun protection, too!
  • Wash your hands: Before taking out your contacts and cleanse your contact lenses properly to avoid infection, be sure to make sure your hands are clean. Use only properly designated contact lens cleaning solutions.

Live a healthy lifestyle – Eating healthy foods, maintaining a healthy weight, and not smoking can significantly lower your risk of eye disease.

Which foods to eat for healthy eyes – A balanced diet rich in essential nutrients, such as antioxidants, vitamins, and minerals, can support overall eye health. Foods high in antioxidants, like leafy greens and colorful fruits, are particularly beneficial. 

Eye Healthy Foods:

  • Leafy greens
  • Orange colored vegetables and fruit rich in Vitamin A (carrots, sweet potatoes, cantaloupe)
  • Fruits and vegetables rich in Vitamin C (oranges, grapefruit, lemons)
  • Food rich in Vitamin C (avocados, almonds, sunflower seeds)
  • Omega-3 fatty acids (found in fish)

Foods to Avoid:

  • High caffeine beverages
  • High-sodium foods
  • Excessive alcohol

Visit Eye Cook for eye healthy recipes.

Exercise regularly: Maintain a healthy weight with moderate exercise.  Endurance, strength, balance and flexibility training are options. But there is no reason to stick with just one, think about mixing it up to reduce boredom and risk of injury while you increase your overall fitness.

For this Healthy Vision Month, take care of your eyes to make them last a lifetime.

How To Protect Your Eyes During the April 8th Solar Eclipse

On April 8, a total solar eclipse will cross North America, the last time a total solar eclipse will be viewable from the continent until 2033. A total solar eclipse happens when the moon passes between the earth and the sun, temporarily blocking the view of the sun from a part of the earth. It’s an incredible and rare sight to behold — but looking at a total or partial eclipse can severely and permanently damage your eyes and eyesight if not done with proper protection. 

The major cities inside the path of the total eclipse are Mazatlan, Torreon, San Antonio, Austin, Dallas, Fort Worth, Indianapolis, Cleveland, Buffalo, Rochester, Syracuse, and Montreal. However a partial solar eclipse will be visible throughout most of the US — even observing a partial solar eclipse unprotected can damage your vision.

North America will experience totality again in 2033, when the next total eclipse crosses Alaska. In 2044, another total solar eclipse will occur and be visible in multiple continental U.S. states, including Montana and North Dakota. 

How to protect your eyes when watching a solar eclipse

  • To protect your eyes during an eclipse, you need special glasses. Never use sunglasses, as they do not offer proper protection. Make sure they meet safety requirements and are manufactured with the ISO 12312-2 standard. Look for ISO standard labeling when looking for solar eclipse glasses and purchase them from a trusted source.
  • Wear your solar eclipse glasses at all times when watching an annular or partial solar eclipse.
  • Make sure they fit well and cover both of your eyes. Avoid glasses that are too wide or large and could fall off your face.
  • Make sure they don’t have any scratches or other signs of wear and tear. If the glasses are damaged, do not use them, they are not safe to use.
  • Be sure to read and follow any directions included with your eclipse glasses.

How NOT to watch a solar eclipse

  • NEVER look at the sun directly.
  • Do NOT use your smartphone: Watching a solar eclipse on your smartphone camera can put you at risk of accidentally looking at the sun when trying to line up your camera. It could possibly also damage your smartphone camera. Don’t take the risk.
  • Do NOT use your camera viewfinder: Never look at a solar eclipse through the optical viewfinder of a camera. It can damage your eyes in the same way as looking directly at it.
  • Do NOT use unsafe filters: Unless specifically designed for viewing a solar eclipse, no filter is safe to use with any optical device (telescopes, binoculars, etc). All color film, black-and-white film that contains no silver, photographic negatives with images on them (x-rays and snapshots), smoked glass, sunglasses (single or multiple pairs), photographic neutral density filters and polarizing filters are unsafe filters to watch a solar eclipse. Also, solar filters designed for eyepieces that come with inexpensive telescopes are also unsafe. All of these items can increase your risk of damaging your eyes.

 

You can purchase your Solar Eclipse Glasses for a few dollars on Amazon: Solar Eclipse Glasses

Save Your Vision Month –

Save Your Vision Month is here.

We at DEF remind you to prioritize your eyes in 2024

In honor of Save Your Vision Month, here are some everyday things you can control to help “Save Your Vision”.

  • Enjoy a cup of tea –Green tea contains antioxidants, like vitamins C and E, lutein, and zeaxanthin that help protect against AMD and cataracts. It is it hydrating, helping you produce tears.
  • Take time to blink – On an average you blink about 15 – 20 times a minute. However, that rate drops by half when viewing text on a screen. Try using the 20/20/20 rule when staring at a screen: Every 20 minutes, look 20 feet away for 20 seconds so you can blink naturally and give your eyes time to relax.
  • Wear sunglasses and a hat – Exposure to ultraviolet (UV) rays can deteriorate vision over time and can lead to cataracts and possibly age-related macular degeneration (AMD). The American Optometric Association recommends sunglasses that block at least 99 percent of UVA and UVB radiation and that screen out 75 – 90% of visible light. And if you plan to spend a lot of time outdoors, it’s a good idea to get sunglasses with lenses that are polarized, which means that they’ve been treated to reduce glare. We suggest wearing a large brimmed hat to further protect your eyes.
  • Increase the seafood in your diet – Omega-3 fatty acids have been shown to bolster heart and brain health, as well as decrease your risk of eye disease. Studies show consuming omega-3 fatty acids, whether in foods you eat or in a supplement. It may help reduce your risk of developing macular degeneration. Research also shows not only can omega-3 fatty acids help reduce your risk of developing dry eyes, but it may also help treat bothersome symptoms as well.
  • Eat a rainbow – Eating a full rainbow of fruits and vegetables regularly helps give your body the nutrients it needs. In addition to fiber, vitamins and minerals, naturally colored foods contain what are known as phytochemicals, which are disease-fighting substances that also give fruits and vegetable their array of colors. Star nutrients are lutein and zeaxanthin—pigments found in such foods as dark, leafy greens, broccoli, zucchini, peas, and Brussels sprouts.  Also important are antioxidants found in red foods such as strawberries, cherries, red peppers and raspberries, orange foods have beta-carotene and include carrots, pumpkins, sweet potatoes and yams.
  • Use digital screens at a safe distance – The brightness and glare from computers, tablets, smartphones and televisions can lead to eyestrain after prolonged use. Recent studies have also shown ill-effects from the UV rays from these devices. Symptoms can include headaches, blurred vision, dry or red eyes and difficulty refocusing. Experts recommend keeping the computer screen at least an arm’s length away and that you hold a handheld device at least 16 inches from your eyes.
  • Contact lens solutions serve a purpose –The most harmful but common problem is moistening contacts with saliva instead of saline solution. Proper contact lens care is important for keeping and free from infection.
  • Make-up makeover – Replace tubes of mascara after three months, as it is a breeding ground for bacteria. Sharpen liner pencils regularly and while it is okay to line the base of your lashes, using the liner inside the lash line can block oil glands. Replace eye shadows yearly and don’t share your eye cosmetics.
  • Use protective goggles – According to studies nearly half of eye injuries happen at home. These injuries occur when protective eyewear is not used or when the incorrect protective eyewear is used and an exposure occurs from around or under the protective eye equipment.  Sports activities are another cause of eye injuries, from contact sports to sports that use balls that could catch you unaware.  When snowboarding or skiing remember to protect your eyes from the sun and wind with tinted goggles that have UV protection.
  • Have a yearly eye exam – Even if you don’t wear corrective lenses, adults should get a comprehensive eye exam (which includes dilating your pupils with drops) by age 40. After that a yearly eye exam is recommended to keep your eyes healthy and catch any changes in your eyes that may be indicators of eye disease. If you have a family history of glaucoma or age-related macular degeneration, or you have diabetes, you are at a higher risk for vision-related issues and your doctor may elect to see you more often. If you have symptoms such as persistent pain inside or behind your eyes, redness, or gradual loss of vision, make an appointment with your doctor immediately.

September is Healthy Aging Month

Healthy Aging Month is an annual health observance designed to focus national attention on the positive aspects of growing older.  Aging is a process that brings many changes. Vision loss and blindness, however, do not have to be one of them. There are several simple steps you can take to help keep your eyes healthy for the rest of your life.

Eye diseases often have no early symptoms, but can be detected during a comprehensive dilated eye exam.  A comprehensive dilated eye exam is different from the basic eye exam or screening you have for glasses or contacts. By dilating the pupils and examining the back of the eyes, your eye care professional can detect eye diseases in their early stages, before vision loss occurs. By performing a comprehensive eye exam, your eye care professional can check for early signs of –

Here are some other tips to maintain healthy vision now and as you age:

  • Eat a healthy, balanced diet. Fruits and vegetables can help keep your eyes healthy. Visit our website for healthy eye recipes, click here Eye Cook.

 

 

  • Maintain a healthy weight. Being overweight increases your risk for diabetes. By exercising regularly, you can help keep your body healthy and prevent vision loss. 

 

 

  • Don’t smoke. Smoking increases your risk for age-related macular degeneration, cataract, and other eye diseases and conditions that can damage the optic nerve.

 

 

 

  • Wear protective eyewear when outdoors. Protecting your eyes from the sun’s ultraviolet rays when you are outdoors is vital for your eye health.  Wearing sunglasses that block 99 to 100 percent of both UV-A and UV-B radiation.

 

  • Know your family history.  Talk to your family members about their eye health history. It’s important to know if anyone has been diagnosed with a disease or condition since many are hereditary, such as glaucoma, macular degeneration, and diabetes . This will help determine if you are at higher risk for developing an eye disease or condition.

 

  • Consider a multivitamin. Vitamins C, E and the mineral zinc have been shown to promote eye health.  Vitamins with Lutein and Zeaxanthin have been known to help patients with moderate to severe age-related macular degeneration.

 

  • Give your eyes a rest.  If you spend a lot of time at the computer or focusing at any one distance, you sometimes forget to blink, resulting in dryness and eye fatigue.  Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain. Consider using a lubricant eye drop during long periods of intense eye use and rest your eyes for 5 minutes.

You can’t stop time, but you can take care of your eyes so that they remain healthy as you age. Having a healthy vision can be possible at any age! Even if you are not experiencing vision problems, visiting an eye care professional regularly for a comprehensive dilated eye exam is the most important thing you can do to reduce your risk of vision loss as you age.

Download “Everyone’s vision can change with age”
A handout with explanation on how vision can change with age.

Back to School – Why Eye Exams are Important for your child!

Summer is almost over and it’s back to school season!

As parents, many of us are busy ensuring our kids are ready and prepared for the new school year; worrying about school supplies, new clothes, and new haircuts. There is always a long list of things to do before school starts. But something that often gets overlooked is getting your child’s eyes examined annually.

Early eye examinations are crucial to make sure children have normal, healthy vision so they can perform better at schoolwork and play. Early identification of a child’s vision problem can be crucial because children often are more responsive to treatment when problems are diagnosed early. Early eye exams also are important because children need the following basic skills related to good eyesight for learning:

  • Near vision
  • Distance vision
  • Binocular (two eyes) coordination
  • Eye movement skills
  • Focusing skills
  • Peripheral awareness
  • Hand-eye coordination

Parents also need to be alert for the presence of vision problems such as ‘crossed’ eyes or ‘lazy’ eye. These conditions can develop at a young age. ‘Crossed’ eyes or strabismus involves one or both eyes turning inward (towards the nose) or outward. Amblyopia, known as ‘lazy’ eye, is a lack of clear vision in one eye, which can’t be fully corrected with eyeglasses. Lazy eye often develops as a result of ‘crossed’ eyes, but may occur without noticeable signs. ‘Lazy’ eye can be treated if caught early.

In addition, parents should watch their child for indication of any delays in development, which may signal the presence of a vision problem. Difficulty with recognition of colors, shapes, letters and numbers can occur if there is a vision problem. Children generally will not voice complaints about their eyes, therefore parents should watch for signs that may indicate a vision problem, including:

  • Sitting close to the TV or holding a book too close
  • Squinting
  • Tilting their head
  • Constant eye rubbing
  • Extreme light sensitivity
  • Poor focusing
  • Poor visual tracking (following an object)
  • Abnormal alignment or movement of the eyes (after 6 months of age)
  • Chronic redness of the eyes
  • Chronic tearing of the eyes
  • A white pupil instead of black

Scheduling Eye Exams for Your Child

If eye problems are suspected during routine physical examinations, a referral should be made to an eye doctor for further evaluation. Eye doctors have specific equipment and training to assist them with spotting potential vision problems in children.

When scheduling an eye exam for your child, choose a time when he or she usually is alert and happy.

 

Glasses and Contacts – Keep these tips in mind for kids who wear glasses:

  • Plastic frames are best for children younger than 2.
  • Let kids pick their own frames.
  • If older kids wear metal frames, make sure they have spring hinges, which are more durable.
  • An elastic strap attached to the glasses will help keep them in place for active youngsters.
  • Kids with severe eye problems may need special lenses called high-index lenses, which are thinner and lighter than plastic lenses.
  • Polycarbonate lenses are best for all kids, especially those who play sports. Polycarbonate is a tough, shatterproof, clear thermoplastic used to make thin, light lenses. However, although they’re very impact-resistant, these lenses scratch more easily than plastic lenses.
  • Your eye doctor can help you decide what type of vision correction is best for your child.

Specialists state that 80% of what your youngster learns in school is taught visually. Untreated vision troubles can put children at a substantial disadvantage. Be certain to arrange that your child has a complete eye exam before school starts.

Blue Light: What Is It And How Does It Affect Your Eyes?

What Is Blue Light?

Blue light, also known as high-energy visible (HEV) light, is a color in the visible light spectrum that can be seen by human eyes. These wavelengths of visible and non-visible light are measured in nanometers (nm), and, in general, the shorter the wavelength, the higher the energy. Blue light is a short wavelength, which means it produces higher amounts of energy.

Unlike other forms of light, the eyes cannot effectively filter blue light, so more can pass through the eye to the retina. Blue light produces both benefits and concerns for our eyes and overall health.

Where Are You Exposed To Blue Light?

The largest source of blue light is sunlight. In addition, there are many other sources:

  • Fluorescent light
  • Fluorescent light bulbs
  • LED light
  • Flat screen LED televisions
  • Computer monitors, smart phones, and tablet screens

Blue light exposure you receive from screens is small compared to the amount of exposure from the sun. And yet, there is concern over the long-term effects of screen exposure because of the close proximity of the screens and the length of time spent looking at them. According to an NEI-funded study, children’s eyes absorb more blue light than adults from digital device screens.

Benefits of Blue Light?

Moderate amounts of blue light are essential for good health.

  • Promotes alertness
  • Boosts memory and cognitive function
  • Elevates mood
  • Regulates circadian rhythm

Blue Light and Digital Eyestrain

Using digital devices up close or for long periods can lead to digital eyestrain.

Research has shown that when people use computers, laptops, and other digital devices, they tend to blink less often than normal. Fewer blinks can mean less moisture.

Digital eyestrain means different things to different people, but is generally related to the focusing system of the eyes.

When your eyes are strained from staring at a blue-light-emitting screen, you might notice:

  • dry eyes
  • sore or irritated eyes
  • tired eyes
  • headaches
  • facial muscles fatigued by squinting

Blue light scatters more easily than most other visible light. This may make it difficult for your eye to focus when receiving blue light. Instead, your eye may digest blue light as poorly focused visual static. This reduction in contrast may make it more difficult for your eye to process blue light, potentially contributing to eyestrain.

Still, there isn’t enough evidence to confirm that blue light directly leads to eyestrain. More high-quality studies are needed.

How to Limit Blue Light Exposure

The American Academy of Ophthalmology (AAO) recommends that you take the steps below to reduce digital eyestrain.

1. Practice the 20/20/20 strategy

  • While you’re using a device that emits blue light, stop every 20 minutes to focus on objects that are around 20 feet away. Study those objects for 20 seconds before you return to your up-close viewing.
  • Keep your eyes moist
  • Eye drops, such as artificial tears, and room humidifiers are all good ways to keep your eyes from becoming too dry and irritated while you’re using blue-light-emitting devices.

2. Use eyeglasses with the right prescription

Squinting at screens for long periods isn’t recommended for the overall health of your eyes. If you wear prescription eyeglasses to correct your vision, make sure you’re wearing a prescription intended for the distance between your eyes and your screen — ideally an arm’s length away. Most glasses are formulated for longer distances.

3. Adjust the blue light on your screen

To lower the risk of eyestrain and sleep disturbance, you may want to set your screens to a “night shift” setting with warmer tones. You can also purchase blue-light-filtering screens to slip over your computer screen when you’re working at night. The filter could cut the glare of your screen.

And a 2020 research study shows that they block 30 to 60 percent of blue light, though it isn’t clear whether blocking the blue will help preserve the sleep-wake cycle for those who use backlit screens before bedtime.