「ブルーライトは目に良くない。睡眠の妨げになる。」と聞くようになったのは割と最近なのではないでしょうか。
メガネブランドのJINSがブルーライトカットメガネを発売したのが2011年9月なので、今日ではおおよそ10年ほど経過したことになります。
日中スマホを見る時間も多いし、仕事上でもPCの画面を見ることが多く、何となくブルーライトカットレンズを入れている人も少なくないのではないのでしょうか。
確かに、暗い部屋でスマホを見続けていると目が痛いと感じることがありますし、そうなってしまうと「ブルーライトのせいかな。」となりますよね。
そこで今日は、ブルーライトの正体と、目が痛いときの原因・解消方法をお伝えしていきます。
夜中までスマホを見ていて、ブルーライトで目が痛くなってしまった人、何となく目の疲れが残っている人は是非参考にしてみてください。
「ブルーライト」とは
ブルーライトとは、光の中の青色の光線のことをいいます。光には波長があり、人の目には380～780nmの波長のみが見えます。
ブルーライトは、波長が380～500nmの光です。
可視光線の中では最も波長が短く、エネルギーが大きい光です。
ブルーライトは、太陽光にも含まれていますが、LEDディスプレイやLED照明などからも多く放出されています。
パソコンやスマートフォンの画面からもブルーライトが出ています。
ブルーライトは、人が健康を維持するうえで重要な役割も持っています。
ブルーライトを浴びることで、体内時計（サーカディアンリズム）を整えることができます。
体内時計が乱れると睡眠障害などが起こり、健康に影響が出てしまいます。
しかし、ブルーライトを過剰に浴びると、目や心身に悪影響を与えることもあります。
ブルーライトは目の焦点を合わせにくくしたり、網膜や角膜にダメージを与えたりすることがあります。
また、寝る前にブルーライトを浴びると、睡眠ホルモンの分泌が抑制されて眠りの質が低下したりすることもあります。
そこで、ブルーライト対策として以下のような方法がおすすめです。
・パソコンやスマートフォンの使用時間を減らす
・パソコンやスマートフォンの連続使用をやめる
・ブルーライトカットメガネやディスプレイカバーを使用する
・部屋の照明やディスプレイの輝度を変える
・寝る前にパソコンやスマートフォンを見ない
ブルーライトで目が痛いときの解消方法
ブルーライトは、目に見える光の中で最も波長が短くエネルギーが大きい光であるため、目に悪影響を与える可能性があります。
ブルーライトが目に及ぼす影響には、以下のようなものがあります。
目の疲れや痛み：
ブルーライトは散乱しやすく、画面からのまぶしさやチラつきを引き起こします。
これにより、目の筋肉や神経に負担がかかり、目の疲れや痛みを感じることがあります。
また、ブルーライトは網膜に直接届き、視神経細胞にダメージを与えることもあります。
視野のゆがみやぼやけ：
ブルーライトは水晶体を調整する筋肉に負担をかけ、ピント合わせがしづらくなります。
特に近くで画面を見続けると、水晶体が固くなり、遠くのものがぼやけたり、像がゆがんで見えたりすることがあります。
網膜疾患：
ブルーライトは強力なエネルギーを持っており、網膜に酸化ストレスを引き起こします。
これにより、網膜細胞がダメになったり、炎症を起こしたりすることがあります。
長期的には、網膜剥離や加齢黄斑変性症などの重度の網膜疾患を引き起こす可能性があります。
以上のように、ブルーライトは目に様々な影響を与えることがわかっています。
しかし、ブルーライトは完全に避けることは難しいですし、適度な量ならば体内時計を整えたり、覚醒度を高めたりする効果もあります。
ブルーライトの影響を緩和する方法
そこで、ブルーライトの影響を緩和する方法をいくつかご紹介します。
パソコンやスマートフォンの使用時間を減らす：
デジタル機器から発せられるブルーライトは強度が高いため、使用時間が長くなれば目への負担も大きくなります。
必要な時だけ使うようにしましょう。
パソコンやスマートフォンの連続使用をやめる：
デジタル機器を使う時は定期的に休憩を入れて目を休めましょう。
1時間ごとに10分程度の休憩を取ると良いでしょう。
休憩中は遠くを見たり、目を閉じたりしてリラックスしましょう。
ブルーライトカットメガネやディスプレイカバーを使用する：
ブルーライトをカットしてくれるメガネやディスプレイカバーが市販されています。
それぞれの製品の効果や特徴を確認して、自分に合ったものを選びましょう。
部屋の照明やディスプレイの輝度を変える：
ブルーライトの影響は、部屋の明るさや画面の輝度にも左右されます。
パソコンやスマートフォンを使う時は、部屋を明るくし、画面の明るさを抑えるようにしましょう。
寝る前にパソコンやスマートフォンを見ない：
ブルーライトは覚醒度を高める効果があるため、寝る前に浴びると睡眠リズムが乱れてしまいます。
寝る2～3時間前にはデジタル機器から離れるようにしましょう。
どうしてブルーライトで目が痛くなるの？
ブルーライトで目が痛くなるのは、ブルーライトが目に悪影響を及ぼすからです。
ブルーライトが目に悪影響を及ぼす理由には、以下の2つがあります。
・ブルーライトは波長が短くエネルギーが強い光です。そのため、ブルーライトは網膜や角膜にダメージを与える可能性があります。網膜や角膜は目の重要な組織であり、傷つくと視力低下や網膜症などの深刻な病気を引き起こす恐れがあります。
・ブルーライトは空気中のほこりや水分と衝突して散乱しやすい光です。そのため、ブルーライトは画面からまぶしくチラついて見えることがあります。これによって、目の筋肉が緊張してピント調整がしづらくなり、目の疲れや痛みを感じることになります。
以上のように、ブルーライトは目に悪影響を及ぼすメカニズムを持っています。
そのため、ブルーライトを長時間浴びると目が痛くなることがあります。
ブルーライトの影響を防ぐためには、パソコンやスマートフォンの使用時間を減らしたり、適切な休憩を取ったり、
ブルーライトカットメガネやディスプレイカバーを使用したりすることがおすすめです。
ブルーライトカットレンズをかける意味はある？
ブルーライトカットレンズのついたメガネは意味があるのかどうかは、専門家の間でも意見が分かれているようです。
ブルーライトカットレンズの効果について、以下のような見解があります。
・ブルーライトカットレンズは、目に悪影響を及ぼすブルーライトを反射または吸収することで、目の疲れや痛み、頭痛や肩こりなどを軽減することができる。
・ブルーライトカットレンズは、ブルーライトが体内時計を乱して睡眠障害を引き起こすことを防ぐことができる。
・ブルーライトカットレンズは、ブルーライトが網膜や角膜にダメージを与えることを防ぐことができるという科学的根拠は乏しく、効果はほとんどないと考えられる。
・ブルーライトカットレンズは、ブルーライトを過剰にカットすることで、日中の活動や夜の睡眠に必要な自然な光のサイクルを妨げる可能性がある。
以上のように、ブルーライトカットレンズの効果については一概には言えないようです。
ブルーライトカットレンズのついたメガネを使うかどうかは、個人の目の状態や生活環境、使用時間や目的などによって異なるでしょう。
もしブルーライトカットレンズのついたメガネを使う場合は、自分に合ったタイプやカット率のものを選ぶことが大切です。
角膜に傷がついている？セルフチェックする方法
・目を10秒以上開けているのが困難
・突然目が痛くなることがある
・1日に5時間を超える時間、スマホ・テレビ・パソコンを見ている
・目が常に乾いている気がする。ショボショボしている
・目のゴロゴロが一日中続いている
角膜に傷がついているかどうかをセルフチェックする方法は、残念ながら確実なものはありません。
角膜の傷は目に見えないほど小さく、自分で気づきにくいことが多いからです。
しかし、目に違和感や痛み、充血、かすみなどの症状がある場合は、角膜に傷がついている可能性があります。
そのような場合は、できるだけ早く眼科で診察を受けることをおすすめします。
角膜に傷がつく原因としては、目に入った異物やコンタクトレンズの装用、目の乾燥やまばたきの減少などが挙げられます。
特に、パソコンやスマートフォンなどの画面を長時間見ていると、目が乾燥しやすくなり、角膜にダメージを与えやすくなります。
そのため、画面を見る時間を減らしたり、適度に休憩を取ったり、目をうるおす目薬を使用したりすることが大切です。
また、角膜の傷は自己修復する能力を持っていますが、その能力はターンオーバーと呼ばれる細胞の入れ替わりによって決まります。
ターンオーバーは通常5～7日ほどで行われますが、生活習慣や年齢などによって乱れたり低下したりすることがあります。
ターンオーバーを正常に保つためには、目の周りを温めたりマッサージしたりすることや、角膜修復成分が配合された目薬を使用することが効果的です。
「ブルーライトとは？目が痛いときの原因と解消方法」についてのまとめ
PCの画面を見たり、少しの時間があればスマホを見ることが多い現代では、
自分では気が付かないうちにブルーライトによって目にダメージが蓄積していることも少なくないです。
「目が痛い」と感じた時にはなるべくPCやスマホを見る時間を減らし、目の周りをマッサージしたり、
7日間ほどは極力画面を見る時間を減らして目のターンオーバーを待つなどが効果的です。
また、ブルーライトカットレンズについて専門家の意見は割れているようで、
手放しに「ブルーライトカットレンズを使用しているから自分はブルーライトのことは気にしなくていい」と言うのは難しそうです。
PCやスマホを見る時間は最小限にし、景色を見る、本を読むなど目に負担のかからない事をして、
目の健康寿命を伸ばせるような生活習慣を身に着けていきたいですね。
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