Protect Your Vision and Sleep from the Glowing Screen

Phones, computers, TVs. In the modern day, most people spend a big part of their day exposing their eyes to these devices.

The problem is the glowing light in most screens today. It’s a blue light that can penetrate the protective layer of your eyes and damage your retina. [1]

In the long-term, this can turn into problems with your vision. Also, it's well-known that exposure to blue light at night affects the quality of your sleep. [2]

To protect your eyesight and your sleep, here are a couple of things you can do.

The obvious, limit the time you spend in front of the glowing screens. The TV is the easiest to cut. In my case, I don't even have one at home because I know I'd watch it more than I want.

Download the F.lux app (available for PC or Mac). The app adjusts the temperature of your screen according to the time of day. The warmer temperature helps reduce the effects of the blue light on your sleep.

Some smartphones like the iPhone, now include a "nightshift feature". It does the same thing than the F.lux app, but you have to set manually when its on. Take advantage of it.

Increase the font size of all your devices to make it easier for your eyes to read. Also, we're less likely to blink when we're looking at a screen for extended periods of time. A best practice is to look 20 feet away every 20 minutes and blink to lubricate your eyes. It's important to be intentional about it.

Move all your extensive reading to a Kindle device. Take advantage of its electronic ink technology to give your eyes a break from the screen. Download the Kindle Chrome extension to send any blog or article you want to read to your Kindle device.

Your body is your temple, and you should make it a priority to honor it by taking care of it. In this case, your eyes—don't burn them!


  1. Ultra-violet and Blue Light Aggravate Macular Degeneration
  2. Effects of blue light on the circadian system and eye physiology