Winter is setting in, and many of us are going indoors, spending more time than ever stuck to our screens. Today, most of that additional screen time occurs in front of digital devices. While it has the benefit of offering connection and entertainment, this increased use comes with an insidious cost as well: overexposure to blue light. During the winter months, the urgent need to protect our eyes from this ubiquitous light source arises. This article emphasizes the importance of proactive approaches, such as knowing the impact of blue light and embracing solutions, so try to find rectangle blue light glasses in Canada to protect your eyes during winter. We’ll examine the unique challenges of winter, investigate how blue light affects our eyes, and detail concrete steps you can take to mitigate its impact, from tweaking your digital devices to adjusting your surroundings to cultivating good eye care practices.

The winter blue light problem

The season of winter brings us indoors. We trade beach days for movie marathons and backyard barbecues for online gaming sessions. This change in our habits makes for more screen time, of course. Consider it: working from home on the laptop, scrolling through social media on your phone, streaming movies on the telly—it all adds up. And while those pursuits offer entertainment and connection, they also subject our eyes to large doses of blue light.

Blue light is high-energy visible light emitted from digital screens, LED lighting, and even the sun. The sun is the foremost source, but our devices’ concentrated exposure, especially during winter, when we are more indoors, also takes its toll.

So what’s so bad about blue light? Well, too much exposure can create all sorts of problems:

• Eye strain: That weary, gritty feeling in your eyes at the end of a long day spent looking at a screen is likely eye strain.

• Headaches: Blue light can trigger headaches for many people, especially if they are prone to migraines.

• Disrupting sleep: Blue light inhibits melatonin production — the hormone that regulates sleep. Looking at your phone before bedtime can make it harder to fall asleep.

• Long-term risks: Although research is early, studies have indicated that extended blue light exposure could lead to long-term eye issues.

• Night Mode: It has been advanced to 940nm, the infrared (440-595nm) spectrum state of blue blocking.

Blue light protection strategies

Fortunately, there are a few things you can do to help minimize the impact of blue light on your eyes:

• Blue light filter glasses: We can wear special glasses that filter some of the blue light projected from these screens. These glasses can be handy for people who work on computers or play games for many hours. They are available with crystal clear or slightly tinted lenses for everyday vision. Be sure to pay attention to the lens quality and comfort of the frames when selecting blue light glasses.

Some digital devices themselves also provide built-in options to reduce blue light.

• Night mode/Dark mode: This will change the screen's colour temperature with warmer colours and less blue light.

• Brightness and colour temperature: Additional measures include reducing the brightness and setting a more yellowish temperature.

• Screen time management: This may be the biggest one: Take frequent breaks! Stand up if you can, stretch, and let your eyes rest.

• Optimizing the environment: A suitable environment significantly impacts eye health.

• Lighting: Choose warmer lighting in your home, particularly in winter months.

• Ergonomics: Organise your workspace to reduce strain on your eyes and neck.

Eye Care Habits:

• Eye care habits are essential any time of the year, especially during winter.

• Regular Eye Exams: Keep in touch with your optometrist and have regular check-ups.

• The 20-20-20 rule states that every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple method can relieve eye strain.

• Hydration and Nutrition: Proper hydration and balanced nutrition are essential for overall health, including the eyes.

Winter-specific eye care tips

Winter presents its challenges for eye health:

• Dry eye prevention: Dry air in winter can worsen dry eyes. Keep a humidifier running to moisten the air, and use artificial tears if necessary.
  
  

• Seeing bright: Protect eyes from winter sunshine. Blues, foggy walkways, or cold winds make you scrunch up your face? On sunny winter days, wear sunglasses that absorb UV rays (ultraviolet) and a hat, especially on snow-covered ground, where glare can be extreme.
  
  

• Managing SAD: For some, SAD can affect sleep and eye health. If you have symptoms of SAD, discuss how to counter it with your doctor.

How to choose the right blue light glasses

If you want to give blue light glasses a shot, there are a few things to note:

• Lens quality: Seek out lenses that provide clarity of vision and adequate blue light filtering. Look for anti-reflective coatings in your lenses to eliminate glare.
  
  

• Frame comfort: Make sure the frames fit comfortably on your face and won't create pressure points anywhere near your face or on your skin. Keep in mind that you may be wearing them for long periods.
  
  

• Style considerations: While you want these glasses to be comfortable and functional, there are many stylish frames to choose from.

Conclusion

During the winter, we tend to spend more time in front of our screens, so protecting our eyes from blue light is essential to maintaining eye health. A few of the methods described in this article, which range from equipping blue light filter glasses to adjusting your digital devices to good eye care, can help you reduce the effects of blue light so that you can see sunny all winter! Which methods work best for shielding your eyes from blue light? Let us know your thoughts, or share your experience in the comments below — you might help others!