Protecting Your Eyes: Tips to Prevent Damage from Phone Screens

Understanding the Risks of Phone Use on Eye Health

eye damage from phone

Smartphones are an essential part of our lives. We use them for texting, calling, browsing, gaming, and even for work. However, excessive phone use can harm our eyes. The blue light emitting from phones has been linked to a variety of eye problems, including digital eye strain, dry eyes, and age-related macular degeneration. In this article, we will discuss these issues and provide you with tips to prevent eye damage from phone use.

Digital Eye Strain: Also known as computer vision syndrome, digital eye strain is a common eye problem caused by staring at digital screens for extended periods. Symptoms of digital eye strain include blurry vision, eye fatigue, headaches, and dry eyes. According to a 2015 survey conducted by The Vision Council, more than 80% of Americans experience digital eye strain due to phone and computer use.

When we use phones, we tend to squint, blink less, and hold the device too close to our eyes. All these factors contribute to digital eye strain. Additionally, the blue light emitted by the phone suppresses the production of melatonin, a hormone that regulates sleep. Therefore, using phones before bedtime can disrupt sleep and lead to further health complications.

Dry Eyes: Dry eyes occur when the eyes do not produce enough tears to lubricate the surface. Prolonged phone use can cause dry eyes as we blink less when staring at screens. The American Academy of Ophthalmology recommends practicing the 20-20-20 rule to reduce eye strain. That is, look away from the screen every 20 minutes, for 20 seconds, and focus on an object 20 feet away.

Age-Related Macular Degeneration: Age-related macular degeneration is a severe eye condition that is caused by damage to the retina. It is associated with aging and exposure to blue light. While phone use is not a significant cause of age-related macular degeneration, it can contribute to the progression of the disease. It is crucial to take preventive measures against the condition, such as reducing blue light exposure and wearing sunglasses.

In conclusion, taking care of your eyes is essential. While phone use cannot be avoided entirely, preventive measures such as reducing screen time, using blue light filters, and taking periodic breaks can significantly reduce eye strain. Additionally, maintaining a healthy lifestyle by eating a balanced diet, getting enough sleep, and exercising regularly can also help keep your eyes healthy. Remember, your eyes are precious, and it is crucial to take care of them.

Adjusting the Display Settings to Protect Your Eyes

Adjusting the Display Settings to Protect Your Eyes

Staring at the small screen of our phones for long periods can be detrimental to our eyesight. This is due to the blue light emitted by the screen, as it causes eye strain, dryness, and fatigue. Thankfully, most modern phones come with display settings that can be adjusted to reduce the discomfort associated with prolonged screen exposure.

The major phone manufacturers have included features that can be downloaded or turned on in the phone settings to reduce the blue light emissions. By following these steps, the negative effects caused by phone screens can be greatly reduced.

Dark Mode

Dark mode is a popular feature that reduces the brightness of the phone’s screen. It reverses the light and dark color scheme of your phone interface, making the background black or a darker shade, and text often brighter. This reduces the blue light emissions and assists in reducing eye strain and fatigue.

Using dark mode is a simple way to reduce the strain on the eyes, and switching to this approach during the night or in dark rooms can be very helpful. All smartphones nowadays have this feature included, so do a little research and see if your phone has it too.

Night Shift Mode

Most phones come with a night shift mode, which is a feature that reduces the blue light emissions after sunset. This means that the phone adjusts its brightness levels to match the lighting conditions of your surroundings. When the surrounding light diminishes, the phone’s brightness lessens to match the light levels of the setting, resulting in less eye strain and fatigue.

When activated, night shift mode makes your phone’s screen appear more of an orange tone. This feature reduces the blue light exposure, which assists your eyes in resting and recovering as they are exposed to less harsh light. The night-shift mode available on most phones can be turned on automatically or manually, so set it up according to your preferences.

Reduced Brightness

Reducing your phone screen’s brightness is proven to lessen eye strain and fatigue. The brightness should be set in such a way that the screen is bright enough for the user to read what is on it. Straining to read from a dimly lit screen can lead to stress on the eyes.

A general rule of thumb is to set brightness to about 50-60% for indoor use, with the night shift mode activated for late afternoons and evenings. Outdoors or brightly lit areas will require more brightness, but try to keep it at a minimum level to avoid eye strain.

Auto Brightness

Auto-brightness is a feature where the phone uses the ambient light sensor to adjust the screen’s brightness dynamically. When natural light is low, the phone may increase the brightness of its screen. When natural light levels are high, the screen brightness is adjusted accordingly.

As the brightness level of the screen automatically adjusts itself to the ambient light, this feature reduces the exposure of blue light emissions when using the phone. It is also energy efficient, and aids in reducing battery consumption of mobile phones.

Color Temperature Controls

Color temperature controls are essential for adjusting the temperature of your device’s lighting. It increases or decreases the amount of blue light being radiated from the phone, thus managing blue light exposure.

By reducing the blue light exposure, the screen appears a bit yellowish or brownish, depending on how much blue light you’ve filtered out, making it easier to look at the screen for longer periods.

Finally, it’s important to take regular breaks from phone usage. When using a phone for prolonged periods, try and maintain a distance of at least 90 centimeters from the eyes, and avoid using the phone in total darkness. By following these tips, your eyes will be protected from the negative side effects of prolonged phone usage.

Practicing Healthy Habits while Using Your Phone

Practicing Healthy Habits while Using Your Phone

In today’s fast-paced world, smartphones play a vital role in keeping us connected with the rest of the world. But their constant use can take a toll on our eyes and lead to several vision-related issues, including eye strain, dry eyes, redness, and blurred vision. Fortunately, there are several healthy habits we can adopt while using our phones to prevent eye damage and promote good eye health. Here are some of them:

1. Take Short Breaks

Take Short Breaks while Using Phone

One of the best ways to prevent eye strain and damage while using your phone is to take regular breaks. Long, uninterrupted sessions can lead to tired eyes and blurry vision. To prevent this, experts recommend the 20-20-20 rule. Every 20 minutes, take a break, and look away from your phone for 20 seconds, focusing on something 20 feet away. This will not only give your eyes a break but also help you maintain good posture and reduce neck and back pain.

2. Adjust Your Phone Settings

Adjust Phone Settings to prevent Eye Damage

Another way to prevent eye damage while using your phone is to adjust your phone’s settings. Most smartphones come with options to reduce blue light emissions, which is known to have a harmful impact on our eyes. Blue light can cause sleep disturbances and affect our circadian rhythms, leading to several health issues. By turning on your phone’s night mode or blue light filter, you can reduce the blue light emissions and protect your eyes. You can also adjust the brightness and font size to prevent eye strain and reduce glare.

3. Use Eye-Friendly Apps

Eye-Friendly Apps to prevent Eye Damage

Several eye-friendly apps are available that can help prevent eye damage while using your phone. These apps come with features such as blue light filters, screen dimming, and eye exercises to reduce eye strain and promote good eye health. Some popular options include Twilight, Screen Filter, and Eye Care 20 20 20. These apps allow you to customize the settings based on your preferences and usage, making them an excellent tool for preventing eye damage from phones.

4. Maintain Proper Distance and Positioning

Maintain Proper Distance and Positioning while Using Phone

One of the most important things to keep in mind while using your phone is to maintain proper distance and positioning. Your phone should be held at an arm’s length, and the screen should be at eye level. This helps reduce eye strain and prevents neck and back pain. Avoid using your phone in the dark or in bright sunlight, as this can cause eye damage. Additionally, make sure to keep your phone clean and free of fingerprints and smudges, as they can cause glare and affect your visibility.


By adopting healthy habits while using your phone, you can prevent eye damage and promote good eye health. Take regular breaks, adjust your phone settings, use eye-friendly apps, maintain proper distance and positioning, and keep your phone clean to prevent eye strain and related vision problems. Remember, the eyes are a vital organ, and taking care of them is crucial for maintaining good overall health and well-being.

Taking Breaks and Engaging in Eye Exercises

woman resting her eyes

While smartphones and other screen devices are an integral part of our daily lives, they can also cause significant eye strain and lead to long-lasting eye problems. That’s why it’s essential to take frequent breaks and incorporate eye exercises in your daily routine to prevent eye damage.

Here are some effective tips that can help you take care of your eyes while using your phone or other digital devices.

1. The 20-20-20 rule

20-20-20 rule

The 20-20-20 rule is a simple yet effective technique to reduce eye strain and fatigue. The rule suggests taking a break every 20 minutes and looking away from your screen for at least 20 seconds at an object that’s 20 feet away. This helps relax your eye muscles and prevent eye damage caused by prolonged screen exposure.

2. Adjust your screen settings

adjusting phone screen brightness

The brightness and contrast levels of your screen play a significant role in determining the amount of strain your eyes experience. Adjust the settings on your screen to find the ideal balance between brightness and contrast that suits your comfort level. You can also switch on the night mode feature on your phone to reduce the amount of blue light emitted from your screen, which can further reduce eye strain.

3. Blink frequently

woman blinking eyes

Studies show that people tend to blink less frequently while using their digital devices, which can lead to dry and fatigued eyes. Make a conscious effort to blink more often to help your eyes stay moist and prevent eye damage.

4. Eye Exercises

eye exercises

Apart from taking frequent breaks, eye exercises can also help prevent eye strain and damage caused by long screen exposure. Here are some effective eye exercises that you can do:

a) Palming

Palming is an excellent way to relieve eye strain and promote relaxation. Simply place your palms over your eyes while they are closed, and take a deep breath in. Hold the breath for a few seconds, and then exhale slowly. Repeat this exercise for a few minutes, until you feel your eyes relax.

b) Eye rolling

The eye rolling exercise is another effective way to reduce eye strain and tension. Simply close your eyes and roll them gently in a circular motion, first clockwise and then anticlockwise. Do this exercise for a few minutes, and then gently open your eyes.

c) Focus shifting

Focus shifting is a simple yet effective exercise that can help strengthen your eye muscles and improve your focus. Simply sit or stand still and focus on a distant object for a few seconds, then shift your focus to a nearby object. Repeat this exercise several times, alternating between distant and nearby objects.

In conclusion, taking frequent breaks and engaging in eye exercises are essential habits to protect your eye health while using your phone or other digital devices. Incorporating these habits into your daily routine can help alleviate eye strain and prevent long-term eye damage. Remember, your eyes are precious, and it’s essential to take care of them.

Investing in Blue-Light Blocking Accessories for Your Phone

Blue-Light Blocking Accessories for Your Phone

With the advancement of technology, most people have become dependent on using their phones to carry out different tasks such as communicating with friends and family, browsing the internet, reading e-books, and watching videos. Although phones have made life easier, the blue light emitting from the screens of these devices can be harmful to your eyes. Prolonged exposure to blue light can cause digital eye strain and other problems such as eye fatigue, headaches, blurred vision, and disrupted sleep patterns.

Fortunately, investing in blue-light blocking accessories for your phone can minimize the damaging effects of blue light. The following are blue-light blocking accessories to consider:

1. Blue-Light Blocking Glasses

Blue-Light Blocking Glasses

Blue-light blocking glasses are designed to reduce the amount of blue light that enters your eyes. They have special lenses that filter out blue light and prevent digital eye strain. With these glasses, you can use your phone or any other digital device for extended periods without experiencing eye strain or fatigue. They come in different designs, sizes, and colors, and you can purchase them online or in stores.

2. Screen Protectors

Blue-Light Blocking Screen Protectors

Screen protectors are adhesive films that you can apply to your phone’s screen to protect it from scratches, fingerprints, and dust. Some screen protectors also have a blue-light blocking filter that reduces the amount of blue light that your eyes are exposed to. They are affordable and easy to replace, and you can find them in most phone accessory stores or online.

3. Phone Cases with Blue-Light Blocking Features

Blue-Light Blocking Phone Cases

Phone cases are another way to protect your phone and reduce blue-light exposure. There are phone cases with blue-light blocking features that have a special filter that blocks blue light from your phone’s screen. Some phone cases even have a built-in stand that allows you to watch videos without having to hold your phone. They come in different sizes and designs and can be found in most phone accessory stores or online.

4. Anti-Blue Light Screen Filters

Anti-Blue Light Screen Filters

Anti-blue light screen filters are transparent films that you can place over your phone’s screen. They reduce blue-light exposure by up to 90% and have no effect on your phone’s colors or resolution. These filters are easy to apply and remove, and you can find them in most phone accessory stores or online.

5. Blue-Light Blocking Apps

Blue-Light Blocking Apps

Blue-light blocking apps are software applications that adjust the color temperature of your phone’s screen and reduce the amount of blue light that your eyes are exposed to. Some of these apps have a customizable schedule that allows you to set the time when you want the filter to activate. This means that you can use your phone for extended periods without experiencing eye strain or sleep disruption. These apps are free and can be downloaded from app stores such as Google Play or Apple Store.

In conclusion, blue-light blocking accessories for your phone are essential if you want to protect your eyes from the harmful effects of blue light. Investing in blue-light blocking glasses, screen protectors, phone cases, anti-blue light screen filters, or blue-light blocking apps can make a significant impact on your eye health and overall well-being.