1 day ago 2

Do blue-light glasses work?

These days it's nearly impossible not to spend hours a day staring at a screen. For many of us, it's an all-day affair as we move from work computers to social media scrolling to streaming back-to-back shows before we conk out and do it all over again the next day. With all this screen time potentially affecting our eyes and sleep, more and more people are turning to blue-light glasses as a potential solution. But do blue-light glasses actually work? And what is blue light anyway?

Blue light is one part of the visible light spectrum that human eyes can detect. What makes it unique is that it has the shortest wavelength and highest energy of all visible light. While the sun is our primary source of blue light — accounting for about one-third of all visible light — we're now exposed to artificial blue light throughout our day from computer screens, LED televisions, smartphones, tablets and fluorescent lighting.

While our screens emit significantly less blue light than the sun, the increasing amount of time we spend looking at them has raised concerns. According to Dr. Robert Kinast, CEO and vice chair of ophthalmology at the Legacy Devers Eye Institute, intense blue-light exposure, like staring at the sun, can be damaging to our eyes. Though it's still unclear whether daily exposure to artificial blue light from screens can do the same, the discomfort of digital eye strain is real.

So are blue light glasses the answer? Let's find out.

Blue-light glasses claims

People swear these special lenses can help filter out or block harmful blue light, ease eye strain and discomfort and even help you sleep better. Some claim they protect your retina from damage, too. But what does the science say? Well, it's complicated.

When researchers took a deep dive through the Cochrane Central Register of Controlled Trials and the results from studies that looked at blue light glasses' efficacy, they found that these specs aren't the miracle workers some make them out to be. In fact, they performed about the same as regular glasses when it came to offering eye strain relief. As for better sleep and visual acuity? No significant improvements were found, although the experts we spoke with think there may be some sleep-related benefits. Ultimately, though, current research is inconclusive and more studies need to be done. This is why the American Academy of Ophthalmology (AAO) currently does not recommend blue-light glasses for computer or screen use.

Blue-light glasses and eye strain

You may experience eye strain after driving for miles and miles or staring at a screen for too long. "Common symptoms include a gritty sensation in the eyes, blurred vision, dryness, pressure behind the eyes, aching and difficulty focusing on distant objects," says Angelina Popovic, an optometrist and vice president of medical and professional affairs at Shopko Optical. "In some cases, vision fluctuation may occur."

Eye strain is one of the leading factors behind folks reaching for blue-light-blocking lenses. But do blue-light glasses help with eye strain? The answer, unfortunately, is probably not. Right now there's no evidence that blue-light exposure even causes eye strain. Instead, "digital eye strain typically occurs because we blink less when looking at screens, leading to dry eyes," says Kinast. "There's no quality scientific evidence showing blue-light glasses reduce digital eye strain." His recommendation? Take regular screen breaks and use artificial tears.

That said, blue-light glasses might not be entirely useless either. "They're more effective at alleviating eye strain symptoms rather than preventing them, especially if worn during prolonged screen time," says Popovic.

Blue light glasses and sleep

Feeling discouraged? Don't! If you're asking yourself, Do blue light glasses help you sleep better? Our experts say yes. Or at least they may offer some help in some situations for some people, depending on nighttime screen usage.

"Most blue light comes from the sun," explains Kinast. "Daily sunshine helps regulate the body's circadian rhythm and sleep patterns." For millions of years, this natural light-dark cycle helped humans maintain healthy sleep patterns.

That's why modern life causes problems: "Blue light from evening screens can simulate sun exposure, suppressing production of the sleep hormone melatonin, making it harder to fall asleep," says Kinast. "Blue-light glasses, however, are intended to prevent screens from suppressing melatonin production."

"If you use screens extensively in the hours before bedtime, you may benefit from blue-light blocking glasses," explains Dr. Ashley Hayden, an ophthalmologist and co-founder of GentleDrop. She adds that "avoiding screens before bed generally can help."

Limitations of blue light glasses

The truth is, blue-light glasses cannot negate all the negative effects of too much screen time. We already know that blue light doesn't cause eye strain, so it stands to reason that blue-light-blocking glasses likely won't significantly alleviate the issue. However, there's a good chance that blue-light-blocking lenses can help improve poor sleep related to evening blue-light exposure from screens.

"If you're finding that your screen time is affecting your sleep, blue-light-blocking glasses or software that reduces blue light in the evening can be helpful," says Hayden. "It's also smart to try artificial tears for eye strain and take regular breaks from screens."

"Follow the 20-20-20 rule," says Popovic. "That's when you look at something 20 feet away for 20 seconds every 20 minutes." She also recommends adjusting your screen's brightness, contrast and font size to make your screen easier on your eyes and more comfortable to use. You can also try adjusting the lighting in your space so your screen is neither too dim nor overly reflective.

To protect your sleep, try activating your devices' "nighttime mode" to reduce blue light emissions and power down all screens at least an hour before lights out. This helps regulate melatonin production. "And get natural blue-light exposure during the day," says Hayden. Research shows enjoying some bright daytime light — especially in the morning — can help you fall asleep faster and sleep more soundly at night.

Just don't expect blue-light glasses and reduced screen time to solve all your eye issues. "If you're experiencing eye pain or changes in vision that last more than a few hours, it's time to see an eye doctor," says Hayden.

The takeaway

Research suggests blue-light-blocking glasses can help improve sleep, though they're not a cure-all for eye strain and discomfort related to extensive screen time. The best approach combines several strategies: taking regular screen breaks, properly adjusting lighting and screen brightness and getting regular eye exams to test for underlying issues that might cause eye strain or poor sleep. As our experts emphasize, these practical steps, along with good sleep habits, offer the most comprehensive solution for both eye health and better rest.

FAQs

Are there side effects to wearing blue-light glasses?

"Though some individuals may experience slight discomfort or visual distortion when first wearing them, there are no significant known risks or side effects to wearing blue-light glasses," says Popovic.

Do I need an eye exam to get blue-light glasses?

While blue-light glasses can be purchased without a prescription, you may want to discuss adding blue-light protection to your prescription lenses at your next eye exam.

What else can I do to protect my eyes from blue lights?

Simple steps make a big difference: Limit screen time, take regular breaks and be mindful of your environment. This means adjusting your screen brightness to match the lighting in your room. These small changes can help reduce eye strain and make screen time more comfortable.

Should children wear blue light glasses?

It's best to discuss this question with your child's eye doctor, but remember, the AAO doesn't officially recommend blue-light glasses, given that there's no proven link between blue-light exposure and eye strain.

Meet our experts

Robert Kinast, MD, vice chair of ophthalmology at the Legacy Devers Eye Institute
Angelina Popovic, OD, an optometrist and vice president of medical and professional affairs at Shopko Optical

Read Entire Article