Blue light glasses are designed to filter or block blue light from digital device screens and prevent eye strain and even improve sleep. With the increasing use of smartphones and computers, these glasses are becoming more popular every day and many eyeglass companies have launched their own versions of blue light glasses. There is currently no evidence to show that the type or amount of blue light from computer screens damages the eyes.
What is blue light?
The name of blue light comes from its color. It can be present even when people perceive the color of light to be white. They have a wavelength between 400 and 450 nanometers and carry more energy per photon than other colors.
Blue wavelengths are beneficial during the day because they boost attention, reaction times, and mood, but they are most disruptive at night.??
This type of light has always existed. It is found naturally in sunlight, but technology has made our contact more frequent. Nowadays, people spend at least a few hours a day in front of computers, televisions, tablets and smartphones, all with screens made of light-emitting diodes (LEDs) and emitting shorter (and therefore brighter) blue waves. ). light. Another increasingly common source of blue light is energy efficient LED bulbs.
Effects on the eye
Certain types of light can cause permanent damage to the eyes. Ultraviolet rays, for example, can cause illnesses such as cataracts and increase the risk of eye cancer. However, the small amount of blue light from device screens has not been shown to cause damage to our eyes.This doesn’t mean that the devices we use every day are completely harmless.
The problem is not the blue light itself, but the way people use devices. Staring at a computer or cell phone screen for several hours a day and keeping it too close to the face can often cause computer vision syndrome, also known as digital eye strain.
People with eye strain may have different symptoms. The most common are categorized into internal eye symptoms (strain and pain), external eye symptoms (dryness, irritation, burning), visual symptoms (blurred or double vision), and musculoskeletal symptoms (neck and shoulder pain).??
When we stare at a screen for too long, we tend to blink less frequently, which can lead to dry eyes. Many eye symptoms caused by using a computer are usually temporary and will improve after you stop using the computer.
Checking your phone in bed sounds harmless, but it can affect the quality of your sleep. Blue light can influence the circadian rhythm, which lets your body know when to sleep and when to wake up. Light of any kind, even dimmed, can suppress the secretion of melatonin, a hormone that influences circadian rhythms, but blue light at night does so more powerfully.??
Light at night is the reason why most people don’t get enough sleep at night. Short sleep is associated with an increased risk of depression, diabetes, and cardiovascular problems.
Research has also shown that blue light is linked to cancer, diabetes, heart disease, and obesity.??
See an eye care professional regularly
Although changing certain habits can improve vision and control computer vision syndrome, it is important to make an appointment with an eye doctor for regular check-ups of your vision. The American Academy of Ophthalmology recommends that everyone have a basic eye exam before the age of 40. Only an ophthalmologist can prescribe appropriate treatment for eye problems. Additionally, vision problems can be caused by other underlying conditions, and early diagnosis and treatment is crucial.
Do blue light glasses work?
Blue light blocking lenses are coated with a yellow tinted material that filters blue light from digital screens. Manufacturers recommend their use while looking at gadgets. It is not necessary to wear them during activities that do not involve looking at screens. Unlike normal glasses, people don’t need a prescription to buy a pair.
Although blue light glasses do not cause any harm, there is no scientific evidence to show that wearing these glasses provides the benefits advertised by the manufacturers. While some users say they feel better wearing blue light glasses when working on the computer, there aren’t enough studies to prove that they improve visual performance or quality of the body. sleep, reduce eye strain or maintain macular health.??
Additionally, the American Academy of Ophthalmology states that blue lights do not cause permanent disease or damage, and that there are other ways to prevent symptoms.
Most of us can’t avoid computers and phones most of the day, but there are little things that you can do that will minimize the negative impact blue light has on our eye health and sleep:??
- Keep your computer or laptop at a safe distance: One of the most common mistakes when using a computer is sitting too close to it. Ideally, you want to keep the computer screen 25 inches (or an arm’s length away). Also position your screen so that you are looking slightly down
- Take breaks: Take regular breaks using the 20-20-20 rule: every 20 minutes, move your eyes to look at an object at least 20 feet away for at least 20 seconds
- Use artificial tears: When your eyes are dry, use artificial tears to refresh your eyes
- Use a matte screen filter: For those who want to reduce screen glare, a matte screen filter is a simple solution.
- Don’t look at your phone before sleeping: Avoid looking at your phone for at least two to three hours before bed. You can also set devices to night mode
- Use dim red lights for the night lights: Red light is less likely to affect your circadian rhythm
- Expose yourself to lots of bright light during the day: It will increase your ability to sleep at night, as well as your mood and alertness during the day.
A word from Verywell
No evidence to date shows that blue light glasses are effective in minimizing the impact of blue light on eye health and sleep, but there are other ways to prevent blue light from causing symptoms. and affect your daily life. Problems caused by the devices can be easily avoided or controlled in a simple way, but the lingering symptoms should never be ignored. People should have their eyes checked regularly by an ophthalmologist. This will help avoid future problems and identify underlying illnesses early on.