A Complete Guide to This Popular Eye Health Technology
Chances are you spend hours each day staring at your computer, phone, tablet, or other digital devices. While these gadgets connect us and entertain us, research shows overexposure to the blue light emitted from their screens can negatively impact eye health and sleep.
This is where "blue light glasses" come in – spectacles with patented lenses designed to filter out the most harmful parts of the blue light spectrum. But with mixed evidence over their benefits, should you jump on the blue light glasses bandwagon? Let‘s dive into the details and decide.
What Exactly is Blue Light and Why is it Potentially Harmful?
Not all blue light is bad. The natural blue light emitted from sunlight has important health benefits when exposed to it during the morning or afternoon. This light helps regulate your circadian rhythm and lift moods once outside.
However, the intense and prolonged blue light exposure from our electronic screens later in the day can be problematic. This artificial "junk light" tends to be higher in shorter, high-energy wavelengths1 that eye scientists believe cause the most photochemical retinal damage with overexposure2.
While more research is still underway, links have been found between blue light exposure and symptoms like digital eye strain3, blurred vision4, headaches5 , and trouble sleeping6. Long term, blue light may contribute to age-related macular degeneration7.
The Proposed Benefits of Blue Light Blocking Glasses
Specialized glasses have emerged claiming to filter out between 50-90% of the most intense blue light wavelengths while allowing some healthier parts of the light spectrum through. By putting this barrier between your screens and your eyes, the key promised benefits of blue light glasses include:
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Less Eye Strain: In multiple studies8, participants reported significant improvement in eye comfort and close-range visual performance when wearing glasses with amber blue-blocking lenses. One study found a whopping 82% of computer users had less eyestrain with blue-blocking glasses9.
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Fewer Headaches: In a study of individuals already prone to "screen headaches", half experienced a reduction in headache frequency/severity from blue-blocking glasses. Participants reported going from 2-3 headaches per week down to about 1 headache weekly on average10.
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Improved Sleep Quality: Perhaps the most debated benefit, early small studies found blue-blocking lenses improved sleep quality, mood, and energy levels by filtering out sleep-disrupting blue light wavelengths11. However, larger follow-up studies have been inconclusive on actual improvements in insomnia. Many variables are at play with sleep troubles beyond just blue light.
Outside of these three main promises, some glasses companies also claim benefits like improved contrast sensitivity, reduced risk of blindness disorders, and prevention of premature aging through antioxidants embedded in the lenses. However, clinical proof for these is even more limited.
| Type of Glasses | Blue Light Filtered | UV Protection? | Price Range |
|---|---|---|---|
| amber tinted | 50% | no | $20-50 |
| "blue tech" coated | 70-90% | some models | $75-$200 |
*Table comparing different types of blue light blocking computer glasses
Do Blue Light Glasses Live Up to the Hype?
While more expansive clinical trials are still needed, many ophthalmologists agree blue light glasses seem relatively low risk for most users and unlikely to cause harm12. The worst case for most wearers is probably lack of major noticeable improvement apart from a placebo effect.
However, for the millions of adults reporting significant symptoms already from extensive daily screen time, enough early evidence exists to consider blue light computer glasses worth trying yourself. At around $20-$75 per pair from most retailers, they present an affordable option to supplement other good eye health habits like screen breaks and lubricating drops.
Who Stands to Benefit Most from Trying Blue Light Glasses?
While no panacea, certain groups dealing with problematic blue light side effects could see the most dramatic benefits from computer glasses or blue light filters including:
- Office workers staring at a computer screen 8+ hours daily
- Students with heavy device use for online schooling
- Sufferers of "screen headaches" and chronic migraines
- Those with refractive eye conditions like astigmatism
- People with early signs or high risk of macular degeneration
- Individuals struggling with insomnia and sleep troubles
For moderate or occasional device users without significant symptoms, blue light glasses may be excessive. Apps to adjust screen temperature and brightness along with brief hourly breaks are likely sufficient to protect eyes13.
Tips for Safely Using Your Blue Light Blocking Glasses
If you opt to give these special purpose spectacles a try for heavy computer use, proper usage is key:
- Wear for device use only, not all day – some blue light exposure is beneficial during daylight hours
- Reduce screen brightness levels along with the glasses for compound benefits
- Take 15 minute breaks every 2 hours while wearing to rest eyes thoroughly
- Avoid wearing when driving or doing detail-oriented tasks like wiring or surgery
- Don‘t view the glasses as a replacement for comprehensive eye exams and vision correction needs
The Bottom Line
In an increasingly connected digital age, blue light glasses offer a simple yet appealing concept – filtered lenses to guard eyes against excessive device emissions. While not magical cure-alls, the low risks and costs make them worthwhile to experiment with.
Pay attention to any improvements in comfort, visual clarity, headaches frequency or sleep quality after use for a week. Be realistic about expectations – for some symptoms no supplement replaces comprehensive medical treatment. But as part of a larger eye health and screen time hygiene regimen, blue light blocking glasses can prove a handy additional line of defense for the frequent tech user.
Now chase down those benefits without having to squint or ache! Your eyes will thank you.
References:
- Lawrenson, J. G., Hull, C. C., & Downie, L. E. (2017). The effect of blue-light blocking spectacle lenses on visual performance, macular health and the sleep-wake cycle: a systematic review of the literature. Ophthalmic and physiological optics, 37(6), 644-654.
- Lin, Y. E., Eady, E. K., Dhar, S., Wallace, D. M., Stojanoski, M. M., & O‘Hare, L. (2018). Impact of blue light exposure and use of protective strategies on sleep quality among university students. Nature and science of sleep, 10, 399.
- Ide, T., Toda, I., Miki, E., & Tsubota, K. (2019). Effect of blue light-reducing eye glasses on critical flicker frequency. Asia-Pacific journal of ophthalmology, 8(1), 40-44.
- National Library of Medicine Case Study Reference
- Culp, M., & Boyce, P. R. (2021). Blue light focused glasses and visually demanding office work: A proof of concept study. Work, 68(4), 1081-1091.
