The Truth About Blue Light Glasses

What are blue light glasses?

Blue light is a high-energy, short-wavelength light that is present in natural sunlight and emitted by various artificial sources such as electronic devices. While exposure to blue light is essential for regulating our circadian rhythm and maintaining alertness during the day, excessive and prolonged exposure, especially during evening hours, can have adverse effects on our sleep patterns and overall health. Blue light is known to suppress the production of melatonin, a hormone that promotes sleep, making it particularly concerning for individuals who use electronic devices before bedtime.

Blue light glasses are specialized eyewear designed to filter out or reduce the amount of blue light that reaches our eyes from digital screens and other sources. These glasses typically feature lenses coated with special coatings that selectively absorb or reflect a portion of the blue light spectrum. By doing so, they aim to alleviate eye strain, minimize the disruption of circadian rhythms, and potentially improve sleep quality. Blue light glasses have gained popularity as an essential accessory for those who spend significant amounts of time in front of screens, such as computer users, gamers, and smartphone enthusiasts.

Do blue light glasses actually work?

The increased screen time with remote work and online schooling has led to a rise in digital eye strain, prompting some to turn to blue light-blocking glasses for relief. Dr. Mark Rosenfield, a professor at the College of Optometry at State University of New York, conducted two studies to assess the effectiveness of these glasses on digital eye strain. His findings revealed that blue light-blocking filters had no significant impact on reducing symptoms of digital eye strain. The studies utilized both near-complete blue light-blocking filters and commercially available lenses that block around 20-25% of blue light, demonstrating consistent results.

According to Dr. Rosenfield, the root cause of digital eye strain lies more in the way screens are used rather than the screens themselves. Holding screens too close and prolonged periods of screen time without breaks contributes to discomfort. Blue light-blocking glasses might offer benefits in terms of preserving natural sleep rhythms, as blue light can interfere with our body's light cycle, potentially aiding those who use screens late at night. However, for minimizing digital eye strain, Dr. Rosenfield recommends practicing the "20-20-20 rule," taking breaks every 20 minutes to look at something 20 feet away for 20 seconds. Additionally, maintaining a reasonable distance from screens and increasing font sizes can help reduce strain on the eyes.

With that being said, the effectiveness of blue light glasses in mitigating the potential negative impacts of excessive blue light exposure is a subject of ongoing research and debate. While some studies suggest that these glasses can be beneficial in reducing eye strain and improving sleep patterns, the extent of their benefits varies from person to person. As technology continues to evolve, blue light glasses remain a tool that individuals can consider to help manage their exposure to digital screens but it must be known that their reliability is questionable at best.

What should you do if blue light glasses don’t work?

• Light Sensitivity Glasses: For those with light sensitivity, FL-41 tinted glasses, which filter blue and green wavelengths, can be more effective than standard blue light glasses. These can help individuals with migraines or photophobia.

• 20-20-20 Rule: To relax the eyes, practice the 20-20-20 rule: every 20 minutes, focus on an object 20 feet away for 20 seconds. This helps reduce strain and encourages blinking.

• Artificial Tears: Using preservative-free artificial tears can help lubricate the eyes throughout the day, especially during prolonged screen use.

• Screen Distance and Font Size: Maintain a comfortable distance from screens, usually around an arm's length, and adjust font sizes for better readability.