If you’ve ever been told to stop using your phone before bed to improve your sleep, you may have heard about the potential negative effects of blue light. Digital screens—whether from phones, computers, or TVs—emit blue light, which can interfere with your sleep patterns and even lead to eye strain.
With the rise in screen time due to work, study, and leisure activities, it’s no wonder that blue light glasses have become increasingly popular. But, the big question remains: Do blue light glasses really work?
What Is Blue Light?
Blue light is part of the visible light spectrum, with a wavelength between 400-450 nanometers. It’s naturally present in sunlight, and it helps regulate our sleep-wake cycle and boosts mood and alertness. However, with the widespread use of digital screens, we’re exposed to more artificial blue light than ever before.
Blue light is known to emit high-energy visible (HEV) light, which can be particularly disruptive to our eyes and health when exposed in excess. While daylight blue light exposure is generally beneficial, excessive exposure from digital devices—especially in the evening—can interfere with our circadian rhythms, the body’s natural sleep-wake cycle.
How Does Blue Light Affect Your Eyes and Sleep?
Excessive exposure to blue light before bedtime can disrupt melatonin production, the hormone responsible for regulating sleep. This makes it more difficult for your brain to signal that it’s time to rest, delaying sleep onset and reducing sleep quality.
On top of affecting your sleep, extended exposure to blue light can also lead to digital eye strain or computer vision syndrome (CVS). Symptoms of CVS include:
- Blurry vision
- Eye fatigue
- Dry eyes
- Headaches
- Neck and shoulder pain
Can Blue Light Glasses Help?
Blue light glasses are specially designed to filter out harmful blue light emitted by digital devices, helping to reduce eye strain and improve sleep quality. Studies have shown that wearing blue light glasses in the evening, especially while using digital devices, can enhance circadian rhythms and make it easier to fall asleep.
A 2015 study published in the Journal of Adolescent Health found that teenagers who wore blue light glasses while using digital devices at night had better sleep patterns compared to those who did not.
For people who spend long hours in front of screens—whether for work, study, or leisure—blue light glasses can be a game-changer in managing digital eye strain. Available with or without a prescription, these glasses can be customized to your vision needs and daily habits.
Additional Benefits of Blue Light Glasses
Aside from reducing eye strain and improving sleep, blue light glasses can provide other benefits:
- Reduced glare: Blue light glasses can help decrease the glare from digital screens, which is a major contributor to eye strain.
- Increased comfort: They enhance visual comfort by reducing the harsh brightness from screens, making prolonged use of digital devices more bearable.
- Enhanced focus: Wearing blue light glasses may help you focus better by relieving some of the symptoms of eye strain, which often lead to distractions and discomfort.
How to Incorporate Blue Light Glasses into Your Routine
If you’re looking to reduce the effects of digital eye strain or improve your sleep, consider wearing blue light glasses during your daily screen use, especially in the evening. These glasses are not only effective in filtering blue light but also stylish and available in various designs.
For the best results, follow these tips:
- Wear them regularly while working on a computer, watching TV, or using a smartphone, especially during evening hours.
- Take regular breaks from screens. Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
- Combine glasses with good habits. Be mindful of your screen brightness, room lighting, and posture to minimize strain.
Consult Your Eye Care Professional
If you’re experiencing symptoms of digital eye strain or have concerns about your screen time habits, schedule an eye exam with an Eyeson Group optometrist. Our team can guide you through the best options for protecting your eyes and improving your screen-related comfort.
Contact Eyeson Group today to discuss how blue light glasses can help you achieve better eye health and sleep quality.