What color is good for your eyes?
Eyesight is one of the most precious senses, so it’s important to take good care of our eyes. One way we can support healthy eyes is by surrounding ourselves with colors that benefit eye health. Certain colors have been shown to reduce eye strain, promote relaxation, and even sharpen vision. In this article, we’ll explore the research behind which colors are best for our eyes, and simple ways to incorporate those hues into our environments.
Blue Light and Digital Eye Strain
In today’s world, we spend a lot of time looking at digital screens on phones, computers, tablets, and TVs. This excessive blue light exposure can lead to digital eye strain. Symptoms include headaches, dry eyes, blurred vision, and trouble focusing. Blue light has a very short wavelength that scatters more easily in the eye. This scattering requires our eyes to work harder to focus. The overuse and constant refocusing tires out the eyes and strains our vision over time. Studies show that too much blue light exposure before bed also disrupts our circadian rhythms and makes it harder to fall asleep.
| Color | Wavelength |
|---|---|
| Blue | 450-495 nm |
While we can’t completely avoid screens, there are ways to reduce blue light exposure. Many phones and computers now have built-in blue light filters that switch on automatically in the evenings. These give the screens an amber tint that blocks some of the blue wavelength. If your device doesn’t have this feature, you can also purchase screen protectors that filter out blue light. Taking regular breaks from screens is also important to give your eyes a rest. Following the 20-20-20 rule is recommended – every 20 minutes, look away about 20 feet in front of you for 20 seconds. This allows your eyes to refocus on something in the distance. Blinking frequently also helps moisten dry eyes from infrequent blinking when staring at a screen.
Soothing, Low-Contrast Colors
While blue light is a major contributor to eye fatigue, the brightness, contrast, and color scheme of your environment also plays a role. Low contrast colors that are soft on the eyes can help reduce visual stress. Neutral and warm-toned colors like beiges, browns, light greens, and grays have a calming effect. They don’t overstimulate the eyes like high contrast and very saturated hues can. Cool pastels like light blues, lavenders, and pinks are also recommended. Making sure your walls, bedding, and furniture upholstery incorporate these low-contrast shades will help prevent eye strain.
Green
The color green has gained attention for its eye-boosting benefits. Studies show that being surrounded by the color green actually improves vision. The wavelength of green light focuses diffused light rays better, allowing our eyes to see more clearly. Research published in the journal Behavioral Brain Research compared how participants performed on visual tasks under red, grey, and green lighting conditions. Those under green light saw improvements in aspects like visual acuity, contrast sensitivity, reading performance, and critical flicker fusion threshold. This suggests that green environments could enhance visual processing speed and accuracy. Another study had participants read text on a computer screen with a green background. They showed significantly less eyestrain and fatigue than those reading with a white background.
| Color | Potential Benefits |
|---|---|
| Green | Improves visual acuity, contrast sensitivity, reading performance |
Green is thought to also lower eye fatigue by having a calming effect on the nerves and muscles in the eye. Because it’s a relaxing color for our vision system, spending time in green spaces or using green light bulbs could provide a nice break for your eyes.
Yellow
Yellow is another uplifting hue that may support eye health. In color therapy, yellow is believed to energize and stimulate the mind. People who stare at computer screens all day may benefit from taking breaks in yellow-painted rooms or gazing at yellow flowers outside. The brightness is thought to have an awakening effect that boosts focus after visual fatigue sets in. Using yellow sticky notes and legal pads while working on detail-oriented tasks can also help keep the eyes engaged. Pure yellow has been found to strengthen the eyes, improve night vision, and promote proper tear production and moisture in the eyes. Yellow mustard is a top food source for lutein and zeaxanthin, two compounds necessary for eye development and vision. Consuming yellow foods like mustard, corn, and lemons supplies antioxidants that nourish the eyes. However, people prone to anxiety should limit exposure to bright yellows, as the overstimulation can be mentally draining. Soft goldenrod or peach shades provide calming warmth instead.
Red
The color red has long been thought to irritation and strain the eyes if overused. In Chinese culture, it’s believed that too much red provokes the liver, weakens vision, and disrupts sleep cycles. However, if used in moderation, red has advantages too. The hue reflects long light wavelengths, which focus easily on the retina. It also increases blood, oxygen, and energy flow throughout the eyes and body. Having a small amount of rich red accents in a space filled with gentler colors offers just enough visual stimulation to engage the eyes. Red flowers, apples, lipstick art, and throw pillows are some ways to tastefully include red without going overboard. Lengthy exposure to large red graphics, walls, signs, or screens is what taxes the eyes. But used minimally, red catches people’s attention, provides an energetic focal point, and boosts memory retention.
Orange
Orange combines the boosting effects of red with the optimism of yellow. It reflects long wavelengths of light, allowing the eye to focus directly on it without scattering and diffusion. Orange draws attention, but it’s also considered a joyful color connected with warmth, creativity, and social connection. Painting an accent wall or displaying fresh flowers and fruit provides an energizing splash of orange. Just avoid peppering an entire room in bright, saturated orange, as this can feel chaotic and overbearing. Soft peach and terra cotta work nicely as alternative earthy versions of orange. Interesting textures like velvet, suede, or quilted patterns also help tone down intense orange hues. Overall, orange used sparingly generates excitement and stimulates the senses without straining the eyes.
Purple
Purple has a soothing, calming effect associated with imagination and spirituality. Light purples like lavender and lilac are especially relaxing shades. Darker plums and eggplants have a regal quality that inspires contemplation. These cooler purple tones ease eye strain by lowering stimulation of the senses. Using purple accents in a bedroom promotes tranquility and restful sleep. Combining purple with blue can also create a dreamy environment. However, very pale purples tend to look hazy and dull. And in ancient Ayurveda practices, deep purple was thought to aggravate the nervous system if overdone. But when balanced well, purple offers a sense of mysticism and relief from visual fatigue.
Pink
While bright pinks are stimulating, soft and muted versions create a gentle, comforting ambiance. Light pink lowers heart rate and blood pressure to relax the body and eyes. Researchers studying the effects of color in the workplace found that pale pink offices enhanced calmness and friendliness. Workers were also more productive than those in white or red offices. pink induces feelings of compassion, affection, and hope. Surrounding yourself with pink flowers, pillows, and lamps provides a tender oasis for tired eyes. But hot neon or fuchsia pinks can feel aggressive and overwhelming. So opt for dusky roses, blush, and carnation pinks instead. These muted pink tones set a warm mood that eases eye tension.
Avoid Harsh Contrasts
In addition to choosing low-contrast colors, preventing extremely varied color palettes in a room also minimizes eye strain. Don’t combine highly saturated primary colors like vibrant reds, yellows, and blues together. The clashing tones force the eyes to work harder as they readjust to each one. Using an eclectic array of colors and patterns stresses the eyes as they rapidly shift focus. Lines, repeating shapes, checks, and grids overstimulate eyes as they dart around the room. While some color variety adds visual interest, rooms feel more cohesive with a subtle color scheme of 3-4 harmonious hues. Our eyes relax as they gaze upon a peaceful flow of analogous colors and seamless patterns. White or gray walls and furniture prevent colors from competing with each other too. Simple, minimalist spaces free of clutter also reduces eye fatigue.
Use Natural Lighting
Exposure to daylight is critical for healthy eyes and sleep cycles. Natural light optimizes eye function as we evolved under the sky’s glow. When spending long hours inside, positioning your workspace near windows brings in helpful daylight. Installing skylights also illuminates rooms with brightening sunshine. Getting outdoors shortly after waking reaps benefits as well. Early morning light constricts the pupils and stimulates the brain, setting our body clock for the day. Gentle light transitions then help wind us down at dusk. Avoid total darkness inside and maximize use of natural light whenever possible for balanced eyes.
| Light Source | Intensity (lux) |
|---|---|
| Overcast day | 1,000-2,000 |
| Office building | 320-500 |
Nourish With Lutein and Zeaxanthin
Nutrition also protects the eyes from age-related disorders like macular degeneration and cataracts. Lutein and zeaxanthin are two carotenoids that specially support retinal health. They filter damaging high-energy blue light and quench free radicals caused by UV rays. Top food sources include spinach, kale, corn, eggs, and citrus fruits. Aim for 6-10 mg per day, which may come from both foods and supplements. Vitamins C, E, and beta-carotene further guard the eyes through their antioxidant effects. Essential fatty acids from salmon and nuts maintain lubrication too. A diet rich in fruits and vegetables ensures you obtain the necessary nutrients for excellent vision.
Rest Your Eyes Frequently
Taking consistent screen breaks prevents your eyes from becoming dry, irritated, and overworked. Follow the 20-20-20 rule throughout the day. Every 20 minutes, gaze 20 feet away for 20 seconds to change focus. Blink often to spread tears across the eyes for moisture. Use artificial tear drops to relieve persistent dryness as well. Eye drops containing zinc and antioxidants can also rejuvenate tired eyes. At night, give your eyes a rest by avoiding screens at least one to two hours before bedtime. The blue light suppresses melatonin and delays sleep. Engage in relaxing hobbies like reading, crafting, or listening to music so your eyes can recharge. Getting seven to nine hours of sleep ensures your eyes feel refreshed in the morning too.
Wear Sunglasses Outside
Sunglasses are another vital way to protect eyes from excessive ultraviolet and blue light. They defend against photokeratitis, sunburn of the cornea. Long-term UV damage raises the risks of macular degeneration, pterygium, cataracts, and cancer. Broad-brimmed hats also shield the eyes from intense overhead sunlight. Good quality sunglasses block 99-100% of UVA and UVB rays. Wraparound styles offer protection from peripheral light as well. Polarized lenses reduce glare when driving, boating, or swimming. At high altitudes, UV exposure increases about 10% per 1,000 feet. So mountains, airplanes, and snow warrant complete coverage sunglasses. Safeguard your eyes with durable, comfortable sunglasses whenever spending extended time in bright sunlight.
Conclusion
Our eye health impacts how we visually navigate and enjoy the world. Deteriorating eyesight not only impairs routine tasks, but it limits activities we cherish for fun and relaxation too. Protecting our vision means being proactive against eye strain and damage. Make simple adjustments like choosing soft, harmonious colors in your home and workspace. Increase exposure to green spaces and natural daylight whenever possible. Follow the 20-20-20 rule for screen breaks and maintain proper moisture. Feed your eyes antioxidants, vitamins, and minerals through a balanced diet. And defend against UV rays with high quality sunglasses and hats when outdoors. Adopting these habits will help preserve clear, comfortable vision for years to come. Surround yourself with peaceful colors for the mind and eyes to thrive in tandem.
