The pitch for blue-light-filtering glasses is compelling: an easy
way to counteract that bleary-eyed feeling that sets in after hours of
scrolling on your phone or staring at a laptop.
اضافة اعلان
The evidence for them, though, has largely been lacking. And a
new review of 17 studies adds to a growing consensus that they probably don’t
prevent or relieve eye strain.
What is blue light?
The phrase blue light refers to a range of wavelengths of light around
us — the sun emits it, and so do screens. Some experts have wondered whether
blue light could be behind “computer vision syndrome” — a condition that
encompasses the eye irritation and other issues, including headaches and
blurred vision, that many people experience after extended screen time. But
blaming blue light for this is contentious, said Laura Downie, an associate
professor of optometry and vision sciences at the University of Melbourne and
an author on the new review.
She and the team found that there appeared to be no benefit to
using blue-light-filtering glasses, compared with just standard lenses, to
reduce eye strain. The trials included in the review were relatively small —
the largest had 156 participants.
Researchers have long been skeptical that blue-light glasses can
curb eye strain, said Mark Rosenfield, a professor at the State University of
New York College of Optometry. Previous studies have also typically been small,
but several have found that the lenses did not prevent people’s eyes from
tiring or getting irritated, and did not appear to improve vision.
The new review found mixed results for blue-light-filtering
glasses and sleep: Some studies showed improved sleep scores among wearers,
while others showed the opposite. There’s evidence that blue light may also
take a toll on sleep by inhibiting our brain’s ability to secrete melatonin,
the hormone that gets us ready to rest, said Dr. Raj Maturi, a spokesperson for
the American Academy of Ophthalmology.
The amount of blue light that a phone or computer emits is
actually quite low, Downie said, which might be why blocking it doesn’t do much
to ameliorate eye strain. But if you spend four or more hours a day on a
computer, you’re nonetheless at risk for screen-induced eye irritation, she
added. The way we use our eyes when we stare at a screen for long periods of
time, especially close up to our faces, can cause discomfort.
Downie and other experts recommended a few tips that may help.
Lubricate your eyes: Part of the reason
your eyes might ache is that you blink far less when glued to a screen, said
Dr. Craig See, an ophthalmologist at Cleveland Clinic’s Cole Eye Institute.
This means that your eyes dry out more easily. If you regularly experience eye
strain, consider using eye drops three to four times a day, Maturi recommended.
Give yourself a break: Eye health experts
often recommend the “20-20-20” rule: Every 20 minutes, take a 20-second break
to look at something 20 feet away. This exercise helps the eye muscles relax,
Maturi said. However, some researchers have suggested that 20-second breaks may
not be long enough.
Reduce glare: It’s important to
consider the light in your entire room, not just the kind coming from your
computer. Reflections and glares on your screen can strain your eyes, Downie
said. Make sure your computer is positioned to minimize reflections from light
sources and reflective surfaces like windows and glass doors.
Placement is everything: Keep the center of your
screen just below eye level, and if you’re experiencing eye strain, try moving
your computer farther away — the ideal range is generally around 20 to 30
inches away from your head, Downie said.
The same advice goes for your phone: Your eyes have to work
harder when you hold your phone close up to your face, Rosenfield said. Try to
hold it at least 16 inches away, he suggested.
Get help: If you’re consistently feeling eye
strain, and none of these solutions are working after three or four weeks, seek
out an eye specialist, Maturi advised.
Read more Health
Jordan News
.jpg)
.jpg)
