Taking Care of Your Eyes While Using a Computer
Understanding Blue Light
Computer screens emit blue light, a high-energy visible (HEV) light that helps regulate alertness and circadian rhythm during the day. At night, excessive exposure can suppress melatonin, making it harder to fall asleep and reducing sleep quality. Prolonged exposure also contributes to digital eye strain, which can manifest as:
- Dry or irritated eyes
- Headaches
- Blurred or unfocused vision
- A general sense of visual fatigue
Follow the 20-20-20 Rule
For every 20 minutes of screen time, look at something 20 feet away for at least 20 seconds. This gives your eyes a break and helps reduce strain. I set a timer on my phone to remind me.
Use Software to Reduce Blue Light
Apps like f.lux automatically adjust your screen's color temperature based on the time of day, reducing blue light in the evening.
macOS-Specific Tweaks
You can enable Night Shift in System Settings > Displays. This built-in feature helps reduce blue light by warming screen colors in the evening.
On Apple Silicon Macs, macOS uses temporal dithering to simulate more colors. This may cause subtle eye fatigue over long sessions. More details on this are here.
Additionally, you can enable Screen Distance, a macOS feature that alerts you if you sit too close to the screen for extended periods.
Consider Blue Light Blocking Glasses
Wearing glasses with blue light filters can block a significant portion of HEV light. If you have a doctor's prescription, you can use your HSA to purchase them.
Try an E-Ink Monitor
Consider an e-ink monitor as a second display, like the DASUNG 13.3" E-ink Monitor (Paperlike HD-F). It connects via USB-C and feels like a Kindle for your computer—great for text-heavy work without blue light.
Final Thoughts
Eye health is cumulative, so small changes add up. Start with the 20-20-20 rule and software adjustments—they're free and effective. If symptoms persist, consult an eye doctor.
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