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How to Reduce Blue Light Exposure When Working on a Computer

09 July 2021

Every year, office workers throughout the world spend over 1,700 hours in front of computer displays, and this number continues to rise. 

To reflect the trend of organizations embracing digital procedures to carry out critical business operations, 90 percent of professionals in the workplace will need computer capabilities by 2025.

This implies that, in addition to what we already get from the sun, we will be exposed to a lot of blue light during the workday due to the many digital devices we use at work. 

People who are exposed to substantial levels of blue light regularly, such as computer users, typically report having headaches, sleep deprivation, circadian rhythm interruptions, blue light exposure, and vision loss.

Limiting the quantity of blue light you absorb from your digital devices is critical to ensuring you get the proper amount. Here are tips that can assist you in doing so:

  • Change the screen's settings

Blue light mitigation settings are available on your PC. These options allow you to change the brightness of your screen to a warmer tone, reducing eye strain, especially if you are working in a dark room or at night. 

On the five most popular operating systems on the market, here is how to adjust your screen:

For those using Windows 10. To begin, press the Start button. Then type "Night Light" into the search box, select the option that appears, and then follow the instructions.

For Android users. Select Display and brightness from the top menu's Settings button. Select the “Night Shield” option, then follow the on-screen directions to alter your screen settings.

For the Mac Operating System. To make changes, go to the Apple menu, then System Preferences, then Displays, and then the “Night Shift” option.

For use with Chrome OS. Open the Settings menu, navigate to the Displays area, and then to the “Night Light” section, where you can set the color temperature and the scheduling feature.

For IOS devices (iPhone and iPad). Navigate to Display and brightness from the Settings menu. Make any necessary revisions to the "Night Shift" option. The settings are turned on by default in various iPhones from sunrise until sundown. If this is the case, you may have noticed an orange tint to your phone in the evenings.

  • Follow the rule of 20-20-20

For lengthy periods, focusing on a text that is a foot or two away from you can strain your eyes. Computer users should follow the 20-20-20 rule throughout the day, according to the Canadian Association of Optometrists. 

This means you should take a 20-second break every 20 minutes to look at a specific object at least 20 feet away from you. This not only relaxes your eyes but also restores your attention.

How do you know if something is 20 feet away? You cannot precisely measure 20 feet if you do not have a tape measure. However, accuracy is not the most important factor. 

The objective is to concentrate on something that is far away from you. Look out a window at anything far away, such as a building or a tree, for example.

What is the significance of 20 seconds? That is because it only takes our eyes 20 seconds to completely relax.

 Drinking a glass of water while resting your eyes is a great way to keep your body hydrated. You can utilize applications to remind you to take a break, such as Eye Care 20 20 20.

  • Make use of the screen filters

There are a variety of uses for screen filters. Many are designed to protect your privacy by reducing the angles at which your screen is viewable. 

That is fantastic, especially if you are working in public and do not want people looking over your shoulder at your work.

Other blue light screen filters minimize the quantity of blue light that reaches your eyes while keeping the color of your computer screen the same. 

There are screen filters for practically every digital device on the market today. Blue light filters, according to the study, can help with medical diseases including macular degeneration, but more data is needed to make a firm conclusion. 

Blue light filtering screens, on the other hand, maybe beneficial, especially if you spend long periods each day working on a computer screen.

  • Put on your blue light glasses

Blue light glasses serve as privacy filters for blue light. They can assist you in avoiding the absorption of all that blue light. 

Blue light may inhibit sleep, according to a study conducted at the University of Toronto, however blue light blocking glasses provide significant protection.

Blue light blocking glasses are a great choice if you use many displays during the day or if you do not have a dedicated PC at work. Blue light can be blocked by a single set of blue light blocking glasses, regardless of the source. 

However, because blue light glasses go beyond simple screen filters, talk to your doctor about whether they are good for you.


Blue light is not necessarily harmful, but many computer employees are exposed to far too much of it, which is the issue. Our bodies use blue light from the sun to keep our hormones in check and keep us on track. 

When we are exposed to too much blue light, however, our bodies struggle to recognize when it is time to sleep. Blue light overexposure has also been linked to digital eye strain, migraines, and macular degeneration. 

Fortunately, you may reduce your exposure to blue light by calibrating your screen, following the 20-20-20 rule, using screen filters, and wearing blue-light-blocking glasses.

For more topics like this and a selection of ergonomic equipment, check out FlexiWellness Center on FlexiSpot now!