With so much of our daily life now spent in front of screens, it’s only natural to wonder about the effects of blue light on our eyes and sleep. This concern has paved the way for the rise of blue light glasses, marketed as a way to shield our eyes and improve comfort during screen time. But do these glasses really live up to the hype? Let’s dig into what blue light is, how it may affect us, and whether investing in blue light glasses could make a difference.
What Actually Is Blue Light?
Natural light from the sun contains a spectrum of different colours, each with its own wavelength and energy level. Blue light is just one part of this spectrum, sitting near ultraviolet (UV) light, and is characterised by a short wavelength and high energy. Thanks to these properties, blue light can penetrate deeply into the eye and is highly visible.
While sunlight is the primary source of blue light exposure, our digital devices – from smartphones and laptops to TVs – also emit blue light. With more hours spent on screens, it’s natural to question the impact of all this extra blue light on our eyes and sleep patterns.
What Are Blue Light Glasses (And What Do They Claim To Do)?
Blue light glasses, also known as blue light blocking glasses, were created to reduce exposure to blue light from digital screens. These glasses have a specialised lens coating designed to block or absorb blue light, limiting how much of this light reaches the eye. While most blue light glasses look just like regular glasses, they may have a slight yellow tint to their lenses, and blue light filters can even be added to prescription glasses for those who already wear corrective lenses.
Blue light glasses are marketed to address digital eye strain, which is associated with symptoms like dry eyes, blurry vision, and headaches. Some even claim to reduce the risk of macular degeneration, improve sleep quality, and alleviate insomnia. But what does the science say about these claims?
What Does The Science Say?
It turns out that the blue light emitted from our screens accounts for just a tiny fraction of the blue light we receive compared to sunlight. Even after long work hours, social media scrolling, or binge-watching, the exposure to blue light from screens is still low (Source: A) when measured against natural daylight.
While some scientists think excessive blue light could potentially harm the retina’s light-sensitive cells, there’s still very little evidence confirming this. In fact, the Royal Australian and New Zealand College of Ophthalmologists (RANZCO) notes, "No evidence exists to suggest that normal environmental exposure to blue light, including that from digital screens, causes damage to eyesight. Filtering out the blue light from screens is not necessary in general use." (Source: B)
In other words, there’s currently no substantial scientific backing for wearing blue light glasses solely for eye health or sleep improvement (Source: C)
What can help with device-related eye strain?
Though blue light glasses may not be the miracle fix for screen-related issues, there are proven ways to ease digital eye strain. If your eyes are feeling the strain from prolonged screen time, consider these simple tips:
- Take regular breaks. Aim to give your eyes a rest periodically.
- Use the 20/20/20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds to help relax eye muscles.
- Stay hydrated and blink frequently. We tend to blink less when concentrating on screens, which can dry out the eyes. A conscious effort to blink can help keep them moist and comfortable.
- Switch to night mode. Many devices have a built-in night mode that can reduce screen glare, which may ease discomfort during late-night screen time.
In the end, while blue light glasses might offer some relief for those who feel sensitive to screen light, the most effective ways to reduce eye strain involve adjusting screen habits, taking regular breaks, and staying mindful of how long we spend in front of screens.
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
.png)
