Tips to Protect Your Eyes from iPhone Blue Light！

Are you spending more than 3 hours a day staring at your iPhone? You're not alone—about 90% of remote workers experience digital eye strain symptoms like dryness, headaches, and blurry vision. The best solution involves leveraging Apple's built-in features and making some behavioral adjustments. Here's a practical action plan to protect your eyes:

Enable Screen Distance Detection

The Issue: Holding your iPhone closer than 12 inches (30 cm) for extended periods can contribute to eye strain and increase myopia risk, especially in children.

The Solution: iPhone’s TrueDepth camera detects when your device is too close and will block the screen until you move it back to a safe distance.

How to Set Up:

Go to Settings → Screen Time → Screen Distance and toggle it ON

(default is enabled for children under 13 in Family Sharing)

Use Night Shift and Reduce White Point

Why Blue Light Matters: Exposure to blue light can disrupt your sleep and potentially harm your retina over time. Night Shift adjusts your screen’s color temperature to warmer tones after sunset, reducing blue light emission by about 50%. For added eye comfort, also activate Reduce White Point:

Setup:

Night Shift: Settings → Display & Brightness → Night Shift → Schedule "Sunset to Sunrise"

Reduce White Point: Settings → Accessibility → Display & Text Size → Reduce White Point → Adjust slider to ~50%

Adjust Screen Placement and Viewing Distance

Ergonomic Tips:

Keep your iPhone at least 12 inches (30 cm) away from your eyes—roughly arm’s length.

Position the screen so that the center is 4–8 inches below your eye level to reduce strain on your eyes and neck.

Test glare: Cover your eyes with your hands like a visor—if visibility improves, consider adding curtains or applying an anti-glare screen protector, such as Blue Whale’s 95% light-transmissive model.

Follow the 20-20-20 Rule and Blink Regularly

Why It Matters: Frequent screen time decreases blink rate by around 60%, leading to dryness and focus fatigue.

Action Steps:

Every 20 minutes, look at something 20 feet away for 20 seconds.

Consciously blink 15–20 times per minute to keep your eyes lubricated.

Invest in an Approved Blue Light Screen Protector

Better Than Glasses Alone: While blue light glasses help, a high-quality, lab-tested screen protector targets blue light at the source.

Recommended: PERFECTSIGHT, which blocks 55-70% of harmful blue light, recommended by eye specialists. Ensure professional application to avoid bubbles and preserve touch sensitivity.

Use Guided Access and Plan Regular Breaks

Prevent Overuse:

Guided Access locks your iPhone to one app, helping maintain focus and avoid accidental switching.

Set app time limits to reduce exposure to high-strain applications like social media or games.

Setup:

Guided Access: Settings → Accessibility → Guided Access → ON

App Limits: Settings → Screen Time → App Limits → Set daily limits

Implementing these strategies can significantly reduce digital eye strain and make your iPhone usage healthier and more comfortable.