If your daily screen time is at an all-time high, you’re certainly not alone. Many of us spend large portions of our days staring at screens, whether we’re working hard on a desktop, scrolling on a phone, playing a video game, or watching TV. While all of this screen time can be productive and fun, it can also cause eye strain and disrupt your sleep. What can you do to mitigate these side effects? You might have heard about blue light glasses, which are marketed as a simple, wearable solution. But are they effective? Do blue light glasses work?
What Are Blue Light Glasses?
Blue light glasses are designed to filter out a portion of the high-energy visible (HEV) blue light emitted by digital screens, such as those found on phones, computers, and TVs. This visible light has a wavelength between 400 and 450nm and is perceived as blue in color, though it may be present even when light is perceived as another color. Because it has more energy per photon than other colors, it can cause damage when absorbed in high enough doses.
The idea behind blue light blockers is that by reducing your exposure to blue light, especially during the evening hours, these glasses can help with three side effects of significant screen time:
- Eye Strain: Also known as computer vision syndrome, digital eye strain can cause frustrating symptoms, including dry eyes, headaches, and blurred vision.
- Poor Sleep Quality: Prolonged exposure to blue light at bedtime can interfere with the body’s natural production of melatonin, the sleep hormone.
- Eye Damage. Some people believe that long-term exposure to blue light can damage the eyes and that blue light glasses can help.
But is this true? Do blue light glasses work? Does blue light even damage the eyes?
Can Blue Light Glasses Help with Eye Strain?
Studies suggest that blue light is not the leading cause of digital eye strain; prolonged screen use, reduced blinking, poor lighting, and improper ergonomics are more likely causes. A 2021 randomized controlled trial published in the American Journal of Ophthalmology found no significant difference in eye strain symptoms between those who wore blue light glasses and those who didn’t. In addition, the American Academy of Ophthalmology (AAO) maintains that there is no evidence that blue light causes eye strain. If you’re suffering from eye strain, try the 20-20-20 rule, ask your eye doctor about dry eye treatments, and explore other tips for relieving eye strain.
Can Blue Light Glasses Help with Sleep?
Research has shown that blue light can disrupt melatonin production and your circadian rhythm, especially if you’re looking at it in the evening. A 2018 study published in the Journal of Psychiatric Research found that wearing blue light-blocking glasses for at least two hours before going to bed could improve the sleep quality and mood of people suffering from insomnia. So, if you often view screens at night and also have trouble falling asleep, there may be a correlation, and you might find blue light glasses helpful.
Can Blue Light Glasses Help with Long-Term Eye Health?
Some people link blue light to retinal damage and diseases like macular degeneration, but there is no strong scientific evidence of this. According to Harvard Health Publishing, “the amount of blue light from electronic devices, including smartphones, tablets, LCD TVs, and laptop computers, is not harmful to the retina or any other part of the eye.” Some studies that claim to show evidence use far greater intensities of blue light than what screens actually emit.
_____
Do you often fall asleep after lengthy scrolling sessions? Or perhaps you fall asleep right after finishing a TV show? Whatever your screen of choice, if your evening is dominated by screens, blue light glasses could help improve your sleep quality. At Heffington’s, we offer lenses with blue light blockers to reduce your exposure to blue light and potentially improve your sleep. Ask your eye doctor about them during your next appointment.
Since 1975, the Heffington family has been assisting the Springfield community with top-quality eye care and affordable eyeglasses and contacts. One of the unique features of our family-owned business is that we manufacture lenses at our own laboratory, giving us total control over the service and pricing, and we’re happy to pass our savings on to you. To learn more about our products and services, please get in touch with us online, send an email to asktheexperts@heffingtons.com, or give us a call at 417-869-3937 (Optiland location) or 417-882-3937 (House of Vision location). We look forward to hearing from you!