Top Tips to Manage Blue Light Exposure

Follow the 20-20-20 Principle: To reduce eye strain from screen time, take a break every 20 minutes by focusing on something 20 feet away for at least 20 seconds. This simple action helps your eyes relax and eases fatigue.

Enable Blue Light Filters: Many devices offer built-in blue light filters or “night mode” options to reduce harmful blue light emission. Alternatively, consider using blue light-blocking glasses, which can filter out 30–50% of high-energy visible (HEV) light.

Limit Screen Use Before Sleep: To help your body produce melatonin naturally, avoid screens for at least an hour before bed. If you need to use a device, turn on night mode or use tools like f.lux to adjust the screen's color temperature according to the time of day.

Create a Screen-Free Evening Ritual: Swap late-night scrolling with activities that promote relaxation, such as reading a physical book, meditating, or doing light yoga. Even 30 minutes of screen-free time before bed can significantly improve sleep quality.

Optimize Your Workspace: Keep your screen about 20–30 inches from your eyes and adjust the brightness to match your room's lighting. Use anti-glare filters or tweak the display settings to reduce glare, which can contribute to eye strain.

Encourage Outdoor Activity for Children: The World Health Organization suggests children spend at least two hours outside each day to help prevent myopia. Natural light exposure is important for eye health and offers a much-needed break from screen time.

Track and Limit Screen Time: Use tools like Screen Time (iOS) or Digital Wellbeing (Android) to monitor and set daily screen usage limits. Families can also establish “no-screen zones,” such as during meals or in bedrooms, to help maintain healthier digital habits.