12 Blue Light Breaks to Protect Your Eyes and Sleep

7. Blink reminders and eye lubrication

Blinking is our first line of defense against dry eyes, yet we blink less when staring at screens. Try a gentle blinking habit: every 15–20 minutes, blink slowly and deliberately ten times, making sure each blink fully closes the lids. You can set a soft, nonintrusive timer or use an app that nudges you. If dryness persists, talk with an eye-care professional about lubricating drops. Over-the-counter artificial tears provide temporary relief and are helpful for many people, but choosing a preservative-free formula may be better for frequent use. Warm compresses and eyelid hygiene can help with chronic lid inflammation that worsens dryness. For contact-lens wearers, consider glasses for extended screen sessions. These small routines support tear film health, reduce irritation, and make screen time more comfortable, especially for older adults who may already experience reduced tear production.

8. What blue-light glasses and filters actually do

Blue-light blocking lenses and screen filters are popular, but their effects are nuanced. High-quality research hasn’t shown they prevent eye tissue damage. Some people report less glare and better comfort while wearing them, and they may slightly improve sleep if used in the evening for people who are sensitive to light. The American Academy of Ophthalmology does not endorse them for preventing eye disease, yet they can be part of a comfort-first strategy. If you try them, choose lenses labeled for specific tasks—readers or computer glasses with an anti-reflective coating can reduce glare. Test them during normal activities before spending much money. For sleep-focused use, consider wearing amber- or orange-tinted lenses in the final hours before bed to reduce blue wavelengths that affect melatonin. Above all, treat these tools as optional comfort aids, not guaranteed medical protection, and combine them with behavior changes like breaks and evening wind-downs.