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Adjusting the screen to protect your eyes
3 tips for a monitor that is easy on the eyes
As a screen worker, you spend several hours a day at your PC. And that's not enough screen time. You also use a smartphone and tablet in your private life. This means that your eyes are in contact with screens for half the day. Whether it's the computer monitor. The television. Or mobile devices.
It's well known that this is not good for your eyes in the long term. But why is that? One of the reasons is the blue light emitted by monitors.
What is the solution to this dilemma? Avoid screen time and smartphones altogether? That can't be the answer!
But there are several solutions. One of them is to adjust the screen so that it is easy on the eyes. You can find out how to do this in this article. And on top of that, you'll get two more tips for eye-friendly working.
Why is blue light harmful to my eyes?
Blue light can be harmful to the eyes because it has a short wavelength. Compared to other colors in the light spectrum, blue light penetrates deeper into the eye and can reach the retina.
The result: If we are exposed to blue light from monitors, smartphones, tablets or other electronic devices for long periods of time, this can lead to eyestrain. This often manifests itself in symptoms such as dry eyes, eye irritation, blurred vision, headaches and fatigue.
In addition, blue light can also have long-term effects on eye health. Studies have shown that overexposure to blue light can increase the risk of developing macular degeneration. This is a condition that can lead to loss of central vision.
It is also thought that blue light can disrupt the sleep-wake cycle as it affects the production of the sleep hormone melatonin.
It is important to note that not all blue light is harmful. Natural blue light from the sun is important for our bodies as it regulates the sleep-wake cycle and affects mood. Problems only arise when we are exposed to excessive artificial blue light. Especially in the evening hours, when our body should be prepared for rest and sleep.
Fortunately, there are a few simple tricks you can use to reduce your exposure to blue light. One of them is to set the screen directly on the device in question so that it is easy on the eyes.
How do I set my screen to be easy on the eyes?
There are several ways you can adjust your screen to reduce eye strain:
- Adjust brightness: Adjust the brightness of your screen so that it is comfortable for your eyes. The brightness should be neither too bright nor too dark.
- Adjust contrast: Adjust the contrast of your screen so that text and images are clearly visible without appearing too bright or too pale.
- Adjust color temperature: Many screens offer the option to adjust the color temperature. A warmer color temperature can help reduce eye strain.
- Adjust text size: Adjust the text size on your screen so that you can read the text easily without straining your eyes.
- Adjust screen position: Make sure the screen is in an ergonomic position. The top edge of the screen should be at eye level to minimize neck and eye strain.
- Use a blue light filter: Some screens and operating systems offer the option of switching on a blue light filter. Blue light filters reduce the amount of blue light emitted by screens and can help to protect the eyes.
Why should I set my screen to protect my eyes?
Now you know: blue screen light can damage your eyes in the long term. But that's not all. There are several reasons why you should set the light on your screens to be gentle on your eyes.
- Reduction of eye strain: An incorrectly adjusted screen can lead to eye strain. The symptoms: dry eyes, fatigue, headaches and blurred vision. You can minimize or even completely prevent these symptoms by using an eye-friendly setting.
- Avoid long-term eye damage: Working in front of a screen for long periods of time can have long-term effects on your eyes, such as the development of myopia. An eye-protective attitude can help to minimize these risks and keep your eyes healthy.
- Improve productivity: If you adjust your screen to be easy on your eyes, you may be able to work longer and more efficiently. Super. That means more productivity. And tasks are much easier to do.
- Better readability: An eye-friendly setting ensures better legibility of text and graphics on the screen. This has two advantages for you: You don't have to focus so frantically on the screen - your eyes will thank you for that. You also improve your reading speed and accuracy.
- Protection from blue light: Blue light emitted from screens can strain your eyes and disrupt your sleep-wake cycle. An eye-friendly setting can reduce the amount of blue light and thus protect your eyes and your sleep.
So much for the benefits of an eye-friendly screen setting. But there's more. Have you ever heard of eye-saving software? Some of them are even available for free. We present our two favorites here.
Easy on the eyes: blue light filter software
Iris: Eye-protecting software on subscription
Iris is a software* that has been developed to reduce eye strain when using screens and improve the well-being of users. It was developed by the company IrisTech and offers a variety of functions to adapt the screen settings to individual needs.
One of the main functions of Iris is the reduction of blue light.
Iris allows you to adjust the amount of blue light on the screen to reduce eye strain.
In addition, Iris also offers functions to adjust the brightness and contrast of the screen. By being able to adjust these settings, you can ensure that the screen is optimally readable and your eyes are not strained. Especially if you spend a lot of time reading text or looking at graphics on the screen.
Another useful function of Iris is the so-called color temperature mode. This mode allows you to adjust the color temperature of the screen to achieve a more comfortable display that is easier on the eyes. By adjusting the color temperature, Iris can help reduce eye fatigue and improve the overall viewing experience.
In addition to these functions, Iris also offers a pause reminder. 'Excuse me? I can see that', you might be thinking. But that's not actually the case. We are usually so busy working that we forget to take breaks. Or even blink!
This function reminds you to take regular breaks and relax your eyes. This can reduce the risk of long-term eye damage and chronic eye dryness.
*Receive a 10% discount via our partner link
Free for PC and Mac: f.lux
The f.lux software is a useful tool designed to reduce eye strain caused by screen light. It automatically adjusts the color temperature of the screen to the time of day for a more comfortable viewing experience.
Most screens emit a cool, blue light that is similar to natural sunlight. However, this light can cause eye strain, especially when we spend long periods of time in front of the screen. f.lux solves this problem by adjusting the color temperature of the screen to the environment.
During the day, f.lux adjusts the screen to a cooler color temperature that corresponds to natural daylight. This helps to improve concentration and reduce eye strain. In the evening, when the natural light becomes warmer, f.lux adjusts the color temperature of the screen and reduces the amount of blue light. This promotes better sleep and prevents the screen light from disrupting the natural sleep-wake rhythm.
The software is easy to use and can be installed on various operating systems such as Windows, Mac and Linux. After installation, you set the desired color temperature and the adjustment schedule. f.lux works in the background and automatically adjusts the color temperature without you having to intervene.
This software helps to reduce eye strain and improve general well-being. In addition, f.lux can also be beneficial for people with sleep disorders. By adjusting the blue component depending on the amount of daylight, the software can support the natural sleep-wake rhythm.
On f.luxometer you can see how f.lux affects your screen.
We strongly recommend the use of such software. However, if you don't have the opportunity to use the software at work, there is a reliable alternative.
Our solution: blue filter glasses for screen work
Blue filter glasses are an innovative solution for people who spend a lot of time in front of a screen. They are designed to reduce the effects of blue light emitted by screens and other electronic devices. These glasses are equipped with special lenses that filter the blue light and thus reduce eye strain.
We have just launched such glasses on the market: our Work+Play glasses. They are the lite version of our classic Blueblocker glasses. And the perfect compromise for PC work: the glasses absorb almost all of the energy from blue light. But not all of it. So blue remains recognizable as blue. And your body doesn't get the impression during the day that it's almost bedtime.
How do the glasses work?
The lenses have a special coating that filters out blue light while allowing other colors to pass through. This means that the visual experience is not impaired and the eyes are still protected from the harmful effects of blue light.
Blue filter glasses are particularly suitable for people who spend a lot of time in front of a screen for professional reasons. This includes office workers, graphic designers, programmers and gamers. However, they can also be relevant for you if you like to surf the internet a lot in your free time, watch TV or read a lot on your tablet.
Our conclusion: The use of blue filter glasses can help to reduce eye strain, reduce eye fatigue and improve your general well-being while working with screens. In addition, the use of glasses can help to maintain the natural sleep-wake rhythm and prevent sleep disorders.
Bonus tip: Exercises for the eyes
So, if you have now ordered our new Blueblocker glasses in the Lite version - great. You'll soon have a super useful tool that can protect your eyes during heavy screen use. And can definitely improve the quality of your sleep.
But there's something else you can do for your eyes. Eye exercises. Sounds strange, but it's really helpful.
Here are seven exercises to help reduce eye strain when working at a PC. Don't worry. It won't make you sweat.
- Blink: Blink consciously every few minutes to moisturize and relax your eyes.
- Focus: Look at an object in the distance for about 20 seconds every 20 minutes to relax your eye muscles.
- Eye rolling: Close your eyes and slowly roll them clockwise and then counterclockwise. Repeat this a few times.
- Near-far focus: Alternate between looking at a near object and then a far object for a few seconds. Repeat this several times.
- Palming: Rub your hands together to warm them up. Then place them gently on your closed eyes. Relax for a few seconds and enjoy the darkness.
- Eye massage: Gently massage your eyelids with your fingertips in a circular motion. Start at the inner corner of the eye and work your way outwards.
- Eye exercises with letters: Use your eyes to write imaginary letters or numbers in the air. Start with large letters and then make them smaller and smaller.
The exercises may seem a little strange. But they all work - and immediately. You will probably notice straight away how refreshed your eyes will feel. Also, always remember to take regular breaks, walk a few steps, drink enough and get some fresh air. This will not only make your eyes happy, but your whole body.
And one more important piece of advice: Always consult an ophthalmologist if you have persistent eye problems.
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Es wäre hilfreich zu wissen, ob es Flachbildschirme gibt mit reduzierter Blaulichtbelastung.
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Lichtblock replied:
Hi Bernd,
es gibt immer mehr Hersteller, die sich mit dem Thema reduzierte Blaulichtbelastung befassen, was definitiv in eine gute Richtung geht. Viele Monitore haben mittlerweile spezielle Technologien wie Eye-Care, Low Blue Light, Flicker-Free oder ComfortView integriert. Diese reduzieren den Blaulichtanteil und flimmern weniger, wodurch die Augen entlastet werden.
Marken wie Asus, BenQ, Dell, ViewSonic und MSI bieten Modelle mit solchen Features an. Falls du einen neuen Bildschirm suchst, kannst du gezielt nach diesen Begriffen in den technischen Spezifikationen schauen.
Allerdings bist du auch mit jeder Art von Monitor gut aufgestellt, wenn du Programme wie Iris oder f.lux nutzt. Diese Software passt die Farbtemperatur dynamisch an und reduziert den Blaulichtanteil, besonders in den Abendstunden. Zusätzlich kannst du auch den Nachtmodus von Windows oder macOS aktivieren.