Are blue light glasses effective? Can they help you sleep?

The average person in the United States spends 4 hours and 37 minutes a day looking at their phone, according to A December 2023 study. Globally, a January 2024 report It was stated that users between the ages of 16 and 64 spend an average of 6 hours and 40 minutes on the Internet every day. That’s a lot more than less than two hours a day (outside of work). Experts recommend.

All that time spent in front of screens can have side effects like headaches, eye strain, insomnia and more, which is why many turn to… Blue light glasses To try to protect their vision while using devices. Nowadays, there are many different brands of blue light glasses to shop from, including Felix Gray and Peepers. You can get Blue light lenses For your prescription glasses too.

However, do blue light glasses actually work and make a difference for those of us who stare at screens for several hours? The answer is not as clear as yes or no.

What is blue light?

everyone Visible light What we humans see contains the full spectrum of the rainbow, from red to violet. Within this spectrum are blue light waves, which are said to help us stay alert and optimistic.

Read more: Tired of eye strain? Here’s how optometrists say to overcome it

Blue light and sleep

Light affects your circadian rhythm. In the morning, light signals your body that it is time to wake up, which is why you tend to be more alert during the day. Blue light affects your circadian rhythm ever since Inhibits melatonin production (sleepiness hormone). At first glance, the screens of our electronic devices may not appear blue, but they actually emit short blue wavelengths. If you’re a nighttime social media surfer or night gamer, you’re essentially telling your brain that it’s time to stay awake instead of lying down to sleep.

He has blue light Positive qualities. Because it makes you feel more alert, blue light therapy is used for those who suffer from fatigue or unexplained fatigue Seasonal affective disorderA kind of depression. It may help those with memory loss and is thought to improve cognitive function. When the sun goes down, the lack of light signals our bodies to start producing MelatoninThe hormone responsible for making us sleep.

Read more: Best Melatonin Supplements of 2024

Before the advent of artificial light, the sun regulated our sleep schedules. Today, we are exposed to light throughout the day and into the night. While exposure to any light waves after dark delays the body’s production of melatonin, blue light waves can be particularly problematic because they keep us alert. On the other hand, blue light can help us overcome sleep problems by resetting our out of sync circadian rhythm.

Is too much screen time bad?

The short answer? probably.

Doctors and researchers focus largely on two issues that arise from our continued increase Screen time: Digital eye strain and blue light exposure.

According to American Optometric AssociationDigital eye strain is “a group of eye and vision-related problems that result from prolonged use of a computer, tablet, e-reader, and cell phone.” These problems range from blurry vision and dry eyes to headaches and fatigue Neck pain.

By staring at screens all day, we are also exposed to blue light waves, which are said to cause a myriad of problems. There is conflicting evidence about how exposure to blue light occurs Affects your eyesBut doctors and researchers agree that it has an effect Your daily rhythm.

What does my screen have to do with this?

Compared to fluorescent and incandescent lamps, LEDs can give Large amount of blue light. Unfortunately for those of us who enjoy technology after the sun goes down, LEDs are used in countless smartphones, tablets, and TV screens. Tech products with an LCD screen, such as laptops, iPads, and older iPhones, still use LEDs to backlight their screens.

Tips for managing blue light before bed

These are some practical ways to reduce blue light exposure before bed:

• Finish work at least three hours before bed.
• Turn off any overhead lights immediately after dinner to keep your room dark.
• Put your phone on Do Not Disturb mode to reduce blue light disturbances.
• Put down any electronic devices like your phone or TV 30 minutes before going to bed.

Is blue light bad for your eyes?

Blue light has been linked to all kinds of problems, starting with Which causes digital eye strain to It makes us blind. There is a lot of conflicting evidence about exactly how harmful it is.

the American Academy of Ophthalmology He says there’s no evidence that blue light specifically emitted from screens will cause eye damage, because we’re exposed to blue light all day from the sun.

Speaking to CNET, Dr. Raj Mathuri, a spokesperson for the American Academy of Ophthalmology, explained: “During the day, you get 10 times more blue light from the sun than you do from a computer screen. Our bodies have evolved to handle this light.”

Research compiled by AOA He points to that Prolonged exposure to blue light (such as sitting in front of a computer all day) may damage the device Your retina – The innermost layer of your eye that sends signals to your brain to process what you see.

Prevent blindnessa nonprofit organization dedicated to alleviating vision loss, also says that early research suggests that blue light can contribute to eye strain.

What are blue light glasses?

Blue light blocking glasses have filters in their lenses that prevent or absorb blue light, and in some cases ultraviolet rays, from passing through. This means that if you use these glasses when looking at a screen, especially after dark, they can help reduce exposure to blue light waves that can keep you awake.

Many blue light glasses you can buy also claim to help reduce eye strain. They are meant to be worn during the day while working in front of the computer, and at night to prevent the blue light emitted by screens from keeping us awake.

Should I get blue light glasses?

It depends. Do you want or need to look at your phone after dark, and then find it difficult to fall asleep?

There’s ample evidence that blue light affects melatonin production in our bodies, so if you use screens long after the sun goes down, these glasses may help. It prevents you from staying up late Later than you want.

If you suffer from digital eye strain, there’s an easy exercise to try before you invest in new glasses. use The 20-20-20 rule: Every 20 minutes, look at something at least 20 feet away for 20 seconds. The idea is that this helps take your focus off the screen, allowing your eye muscles to relax and avoid eye strain.

As for me, I’m writing this article wearing a pair of blue light glasses that I’ve been wearing constantly for the past few months. Although I’m not 100% sure it helps my eyes, I have noticed that my eyes feel less tired at the end of the day.

Could it be a placebo? Sure, but I’ll keep wearing them to find out.