Screen time is a big deal. The entire family is now spending more time than ever before in front of a screen of some sort, either a smartphone, TV, iPad or other device. All those screens emit blue light and the longer we spend looking at it, the more we suffer from eye fatigue. At the end of every day, we can also experience difficulties in falling asleep as a result. So what can you do about it?

  1. Spend less time in front of screens - This could be difficult if you work at the computer or have another reason why you have to use a screen for many hours of the day. But if you can avoid it, do so. Put the screen down and read an actual book, listen to music or spend some time in silence and stillness.
  2. Wear blue blocker glasses - You can buy 'blue blocker' glasses which have bright yellow lenses. They can be quite inexpensive or you can spend a lot but what matters is that the yellow filters out the blue.
  3. Have your prescription glasses fitted with blue light filtering lenses - You'll notice a slight yellow tinge to the lenses but it won't be dramatic enough to be uncomfortable. Many people report a marked improvement in their eye fatigue after a long day in front of the computer. Ask your optometrist the next time you replace your glasses.
  4. Switch to yellow light at night - Turn off the bright, white/blue lights such as fluorescents and LEDs and change over to warmer, yellow lighting such as from lamps.
  5. Install blue light filtering apps on your devices - You can set your PC to take on a yellow tinge with apps like Night Shift, Twilight, F.lux and Iris. It's noticeable for the first 20 seconds or so but then your eyes adjust.
  6. Install a screen filter - You can buy screen protecting filters that go on the front of your computer monitor.

Reducing the amount of blue light you're exposed to in your day, particularly later in the day, can help improve your quality of sleep and how easily you fall asleep.