What Blue Light Glasses Do and Don’t Do
Medically reviewed by Christine L. Larsen, MDMedically reviewed by Christine L. Larsen, MDYou may have heard that you should avoid blue light emanating from electronic screens. Some people use special blue spectrum glasses or coatings for lenses that can block it. However, research has not shown that blue light damages your eyes or that blue light–filtering glasses reduce eye strain. Whether they improve sleep quality has mixed evidence.
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Blue Light FactsResearch conclusions about blue light–filtering glasses include:While blue light has the most energy of all visible colors, the amount emitted from screen time is low. There is no evidence that it harms the eye or affects eye conditions such as macular degeneration.Blue light–filtering lenses have not been proven to improve eye strain.Blue light may interfere with sleep patterns, something night settings on electronic devices can help with. The evidence is mixed as to whether blue light filtering lenses can improve sleep quality.
What Blue Glasses Supposedly DoBlue-blocking lenses filter out the blue light from the visible spectrum and supposedly keep this from damaging the light-sensitive retina in your eye. Compared to the other visible colors, blue light has the most energy per photon of light. The concern is that, in large enough amounts, it may damage the retina.The claims are that exposure to blue light coming from devices can affect eye health, ranging from strain to potentially blinding consequences from diseases like age-related macular degeneration (AMD). It may also keep you from falling asleep by disrupting your sleep-wake cycle.Eye Strain and Damage to RetinaIn truth, the amount of blue light coming from devices such as tablets, smartphones, and computers is not enough to harm your eyes, even the delicate, light-sensitive retina, and is not the source of eye disease.Likewise, the American Academy of Ophthalmology finds no evidence linking blue light from devices to eye strain.Sleep QualityWhile there is not enough blue light from devices to affect eye health, it could interfere with your sleep-wake cycles, otherwise known as your circadian rhythm. Blue light stimulates the area of the brain that keeps you feeling alert and also tamps down the release of melatonin, a substance that causes sleepiness.A 2023 review of studies found that while some studies found an improvement in sleep quality when using blue light-blocking glasses, others found no significant effect.There can potentially be a downside to these lenses, particularly for children. Some think that light and dark cycles can affect eye growth and vision. Using lenses (especially all the time) that affect the light spectrum may not be a good idea.
Recommendations for Those With AMDThose with macular degeneration may have been warned that blue light is a risk factor for AMD progression. But such blue light can come from the sun itself, which is a much stronger source than the amount coming from screens.Evidence does not suggest that device-related blue light is a problem if you have AMD. You should definitely wear ultraviolet (UV)-protective sunglasses for sun exposure. You should also consult your eye specialist to determine what's right for you.
Blue Light Glasses Alternatives to TryIn instances where device use may be affecting your eyes, there are other ways to manage this besides donning a pair of blue-light spectacles.Use Night SettingsIf you think the blue light from your screens keeps you up at night, the remedy may be as simple as changing the device's mode. These devices come equipped with dark or night modes, which you could start using a few hours before bed. Or, you could simply retire your devices for the evening a few hours before going to bed.Rest Your Eyes to Prevent StrainYou can also avoid digital eye strain from device usage with a few simple measures:Don't stare at the screen too long. Every 20 minutes or so be sure to look off into the distance of about 20 feet away for 20 seconds.Keep ergonomics in mind. Position the screen so you're looking slightly downward, and it's about an arm's length away.Blink frequently and keep artificial tears on hand to ensure your eyes don't dry out.Give your eyes a rest from your contact lenses when possible, and use your regular glasses instead.Make sure that the room is adequately lit and you can easily see the screen so your eyes don't have to work too hard.When to Consider an Eye ExamIf you experience symptoms of excessive screen use, such as pain or sensitivity to light, blurry vision, or red, teary eyes, consider seeing an eye specialist, such as an ophthalmologist or an optometrist.Finding an Eye Health ExpertTo find one near you, you can ask friends or relatives for recommendations on who they use and why. Or, you could look online to find practitioners from leading eye organizations with tools such as the following:Locate an ophthalmologistLocate an optometristSummaryPeople who are concerned that the blue frequency emanating from screens may harm vision or sleep quality may use blue-blocking glasses. These glasses filter out light on the blue spectrum and prevent it from reaching the eyes.Current evidence suggests that the amount of blue light coming from devices does not damage eyes or increase eye strain, but it may disrupt sleep patterns. You can reduce eye strain in various ways. You can use night mode or stop using screens a couple of hours before bedtime to improve sleep quality. Read the original article on Verywell Health.
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