Exposure to blue light from digital devices, such as your phone and your computer screen, can have harmful effects. You may want to lower the blue light coming from your computer.
The effects of blue light
This is not to say that blue light is inherently bad all the time. In fact, you are naturally exposed to blue light by the sun. It helps regulate your circadian rhythm (your natural sleep and wake cycles), boost your alertness, aid with memory and cognition, and elevate your mood.
But prolonged chronic exposure to unnatural blue light can have a negative effect. Because you’re exposed to blue light from your devices for many hours at a time or at the wrong time of day, you experience blue light unnaturally and pervasively. It can disrupt your circadian rhythm and cause eyestrain. Symptoms of eyestrain are blurry vision, difficulty focusing, irritated eyes, headaches, and neck and back pain. Studies have even linked blue light to more alarming problems, such as risk of cancer, other illnesses, depression, and permanent eye damage.
Windows 10 Night Light
In Windows 10 with the Creators Update, you can now lower the amount of blue light your PC emits at night with a feature called Night light. Here’s how to access it:
- Click your Start button and type Settings, then select the app. Alternatively, click Notifications on your toolbar in the bottom right corner of your screen and choose All Settings.
- In Settings, click System and then Display.
- On the right, under Night light, toggle between On and Off.
- Adjust the Night light by clicking Night light settings. Choose a color temperature that is comfortable for you. Choosing a color temperature on the left side of the slider will be more effective in reducing blue light.
If you don’t see the Night light under Settings > System > Display, then you do not have the Windows Creators Update installed.
Note: Be aware that if you modify the times at which Night light is on, Night light will change how colors appear on your display. This can interfere with any color-sensitive work you may be doing, such as graphic design work.
Protect your vision
Are there other ways to reduce the harmful effects of blue light on your vision? Yes!
Try to reduce glare on your screen by adjusting its brightness and cleaning off dust and smudges. Reduce surrounding lights that compete with your screen, and avoid using your devices in direct sunlight. You can also increase text size to reduce your eyestrain, blink frequently, and take frequent breaks from looking at your screen.