We live in an era where smartphones have become a necessity rather than a choice. In other words, most of the time, our eyes are on screens. Due to this fact, many smartphone manufacturers include features such as the Eye Comfort mode in smartphones, to reduce the discomfort caused by staring at the screen for so long. But is this any help for the eyes, or is it just one of those common marketing tricks to attract business or attention?

In this blog post, I will explain the science behind these features, how they work, and whether it can be justified that they make any difference.

What is Eye Comfort Mode?

Eye Comfort is known as “Night Shift, Blue Light Filter, or Eye Care Mode”. It is set to reduce the amount of blue light discharged from your smartphone screen. A fraction of visible light, blue light is very energetic with a wavelength so short. The claim is that reducing blue light may reduce eye strain causes and disarray in our circadian rhythms.

These modes usually adjust the color temperature of your display from the cooler end — blue – to the warmer end — yellow or red tones. Such colored light shifting is intended to decrease the harshness and intensity of white light, particularly in the evening to alleviate eye strain and improve sleep quality.

How Blue Light Moves with the Eye to Cause Eye Strain

1. Eye Strain and Eye: The most common problem associated with screen time is digital eye strain, also known as computer vision syndrome. Symptoms include dry eyes, blurred vision, and headaches. Blue light is often blamed for contributing to this discomfort because it is scattered more easily than other wavelengths of light, which can contribute to glare and make it harder for our eyes to focus. However, though blue light contributes to glare and discomfort, it is not the only culprit. Other factors, including the screen’s brightness, contrast, and exposure time are also responsible. Adjusting those factors secured with ‘Eye Comfort’ mode can reduce eye strain.

2. Circadian Rhythm Disruption: Exposure to blue light at night will reduce melatonin, a hormone responsible for regulating sleep. By reducing blue light exposure before bedtime, ‘Eye Comfort’ modes aim to mitigate this disruption, potentially leading to better sleep quality. Multiple studies have shown that blue light exposure just before sleep can repress sleep onset and reduce sleep. Activating the ‘Eye Comfort’ mode in the evening may thus aid in keeping a more organic sleep-wake rhythm, albeit such an effect varies between individuals.

The Benefits of Eye Comfort Modes

1. Subjective Effect: Many users report benefits from using the ‘Eye Comfort’ modes. They find the screen is less glaring and more comfortable to look at in the evening or darkness. This can easily translate to fewer symptoms of digital eye strain and an improved ability to fall asleep. By providing a warmer screen color temperature, ‘Eye Comfort’ makes evening smartphone use much more pleasant-a significant advantage for many users.
2. Objective Evidence: Evidence from studies on the effectiveness of ‘Eye Comfort’ modes is quite mixed. It shows that reducing blue light exposure improves sleep quality and mitigates symptoms of digital strain; however, the extent of such benefits is still argued. Research shows, however, that it is not just the contribution of blue light to eye strain and disruption of the sleep-wake cycle; however, the time spent and screen time management are important. So, while Eye Comfort modes are not a magical solution, they may help as part of a package to reduce eye strain and improve sleep.

Practical Tips for Combating Eye Strain and Ensuring Better Sleep

1. Use Eye Comfort Mode Sensibly: If you have ‘eye comfort’ mode in your smartphone then, please turn it on, particularly at night. Nevertheless, this should not only be your protection device. Support it with other practices to keep your eyes safe.
2. The 20-20-20 Rule: To alleviate the effects of digital eye strain, one should follow the 20-20-20 rule: after every 20 minutes of looking at your screens, pause for 20 seconds, shifting your eyes to look at something at a 20-foot distance from you. It can reduce the incidence of acquiring such strain.
3. Always Place Your Screen in the Right Setting: Keep the brightness of your screen adjusted according to the surrounding light. High brightness might cause glare, while if it is too low, you might strain your eyes to see. Also, enlarge text if necessary to minimize squinting and therefore reduce strain.
4. Maintain Good Posture: Using your smartphone with proper posture can also help in minimizing eye strain. Position your device at an ideal comfortable distance, ideally an arm’s length, and at a slight downward angle.
5. Improving Sleep Hygiene: Good sleep hygiene, such as reducing screen time before bed and maintaining a restful sleep environment, is essential to overall eye health and improving sleep quality.

Conclusion

In summary, ‘Eye Comfort’ modes in smartphones provide some benefits by reducing blue light and taking the edge off the screen by wearing the eyes out a bit. Such a feature is convenient and practically at its best helps during use in the evening if only to limit possible circadian rhythm disruption and, on that account, discomfort from long exposure to the screen.

Proper screen settings, regular breaks, the right posture, and good sleep habits can reduce eye strain and promote better sleep. As technology advances, staying informed, adopting a holistic approach to eye health, and getting regular eye tests by an eye specialist will help ensure that our digital interactions remain comfortable and beneficial.

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Written and Verified by:

DR. TUSHAR GOEL

MBBS, MS FELLOWSHIP IN IOL & MICROSURGERY

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