3 Ways to Actively Protect Your Eyes

Activities like playing baseball with the kids, painting the living room and working from a computer at home can be highly rewarding but also physically tiring — with a required mental focus that increases the possibility of eye strain or injury. Our productivity-obsessed culture will often move on to the next thing without providing enough time for proper recovery or care for our physical selves. Without this care, we can’t recharge and give our best efforts. So, whether you’re enjoying the fresh air or cranking out a report for your department’s monthly meeting, it is important to adopt good habits and use the tools available to keep your eyes refreshed, appropriately lubricated and rested.

1. Use specialized gear for your eyes.

Among the most recognizable tools in eye care is specialized gear — such as goggles and sunglasses. Safety goggles are strongly recommended for use when playing sports, doing construction work and even while doing simple home repairs. Wearing sunglasses protects the eyes from UVA rays — on sunny and cloudy days — and lowers the risk of developing cataracts. And although most people associate blue light with smart devices, did you know that the largest source of blue light is the sun?¹

Additionally, specialized protection can shield your eyes from both physical hazards and the sun’s invisible spectrum of damaging rays.

2. Limit exposure to blue light by decreasing device time.

In our current age, with much of our work, school and entertainment online, light rays have now made their way inside, with blue light illuminating our devices. Reuters reported that the average U.S. household has up to 25 connected devices — laptops, smartphones, TVs, etc.² With that, there has also been an increase in advertising and messaging to the public that blue light from these devices is particularly damaging to our eyes. However, the American Academy of Ophthalmology states that there is a lack of scientific evidence that blue light from digital devices damages the eye, so the Academy does not recommend special blue light-blocking eyewear for computer use.³

However, blue light can still affect us and our eyes.

• Research suggests excessive exposure to visible blue light can cause eyestrain.⁴ Screentime naturally leads to decreased blinking and may produce a higher probability of dry, itchy eyes. To reduce eye strain when using screens, it’s important to take frequent breaks and keep screens at arm’s length — literally.³
• Blue light affects the natural wake and sleep cycle, called the circadian rhythm. Blue light is stimulating, so being exposed to it substantially before bed can make it harder to fall asleep. Medical experts recommend limiting screen time before bed and using the nighttime settings on your digital devices to minimize blue light exposure. Notably, the sources of blue light are not just our smart devices — but also fluorescent light and LED light.¹

It’s important to limit your exposure to blue light because of the effects on our eyes, bodies and daily rhythms.

3. Make small changes to combat eye fatigue.

No matter where you are, here are some general tips that will help care for your eyes no matter the environment.

• Use artificial tears when your eyes feel dry or itchy. Ask your ophthalmologist for suggested products.
• Alternate wearing contact lenses and glasses to give your eyes a break (if applicable).
• Use the 20-20-20 rule for taking a break. Every 20 minutes, focus on an object 20 feet away for 20 seconds.

While all of these measures and tools can be effective, nothing takes the place of annual examinations and thorough, honest conversations with a trusted eye care professional.

For more GuideStone resources and tips, we invite you to explore our Wellness Hub.