Are Blue Light Glasses Effective? Can They Help You Sleep?

Remote employees spend an average of 13 hours per day in front of a computer screen. If we consider that we sleep for eight hours, that leaves us with 16 waking hours per day, which means that we spend 81% of our waking hours glued to a screen.

All that screen time appears to have several harmful effects on our bodies and minds, such as eyestrain, headaches and insomniaTo combat these problems, you can purchase computer glasses, also known as blue light glasses. These promise everything from reducing eye strain to helping you sleep better.

They used to be hard to find, but now there are plenty of stylish options from companies like Felix Gray And Viewers. You can get blue light lenses also for your prescription glasses.

But do blue light glasses work? Do they really make a difference for those of us who stare at screens for eight or more hours a day? The answer isn’t as clear-cut as yes or no.

Read more: Best Blue Light Glasses

Is too much screen time bad?

The short answer? Probably.

Doctors and researchers are focusing on two problems that arise from our ever-increasing screen time: digital eye strain and blue light exposure.

According to the American Optometry AssociationDigital eye strain is “a group of eye and vision-related problems resulting from prolonged computer, tablet, e-reader and mobile phone use.” These problems range from blurred vision and dry eyes to headaches and neck pain.

Staring at screens all day also exposes us to blue light waves, which are said to cause a host of problems. There is conflicting evidence about how blue light exposure affects your eyesbut doctors and researchers agree that it does have an effect your circadian rhythmMore about that below.

What is blue light?

All visible light that we humans see contains the entire spectrum of the rainbow, from red to violet. Within that spectrum are blue light waves, which are said to help us stay alert and cheerful.

Read more: Tired of Eye Strain? Here’s How Optometrists Say You Can Overcome It

Blue light and sleep

Light affects your circadian rhythm. In the morning, light signals to your body that it is time to wake up, making you more alert during the day. Blue light affects your circadian rhythm because it blocks the production of melatonin (sleep hormone). At first glance, our electronic device screens may not appear blue, but they do emit short blue wavelengths. If you’re an avid late-night social media scroller or an evening gamer, you’re essentially telling your brain it’s time to stay awake instead of going to sleep.

Blue light has its positive qualities. Because it makes you more alert, blue light therapy is used for people who suffer from unexplained fatigue or Seasonal Affective Disorder (SAD), a type of depression. It can help people with memory loss and is said to improve cognitive function. When the sun goes down, the lack of light signals our bodies to start producing melatonin, the hormone that helps us fall asleep.

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 all day and all night. While exposure to light waves after sunset slows down the production of melatonin in our bodies, blue light waves can be especially 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.

What does my phone or computer screen have to do with this?

Compared to fluorescent and incandescent lamps, LEDs can emit light a significant amount of blue light. Unfortunately for those of us who snuggle up to our technology after dark, LEDs are used in countless smartphones, tablets, and TV screens. Tech products with LCD screens, such as laptops, iPads, and older iPhones, still use LEDs to backlight their displays.

Tips to Control Blue Light Before Bed

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

• Make sure you finish work at least 3 hours before going to bed.
• Immediately after dinner, turn off all ceiling lights to keep your room dark.
• Set your phone to ‘do not disturb’ to minimize blue light disruption.
• Put away all electronic devices, such as your phone and television, 30 minutes before going to sleep.

Is blue light bad for your eyes?

Blue light has been linked to all sorts of problems, from digital eye strain cause Unpleasant make us blindThere is a lot of conflicting evidence about how harmful it really is.

The American Academy of Ophthalmology says there is no evidence that the blue light specifically from screens causes damage to the eyes, as we are exposed to blue light from the sun all day long.

Speaking to CNET, Dr. Raj Maturi, a clinical 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 your computer screen. Our bodies have evolved to deal with that light.”

Research compiled by the AOA indicates that Long-term exposure to blue light (such as sitting in front of a computer all day) can damage your eyes. your retina —the inner layer of your eye that sends signals to your brain to process what you see.

Prevent blindnessa nonprofit organization dedicated to combating vision loss, also says early research shows blue light may contribute to eye strain.

What are blue light glasses?

Blue light glasses have filters in their lenses that block or absorb blue light, and in some cases UV light, from getting through. That means if you wear these glasses when looking at screens, especially after sunset, they can help reduce your exposure to blue light waves that can keep you awake.

Many blue light glasses that you can buy also claim to help reduce eye strain. Most are designed to be worn during the day while working on a computer, and at night to prevent the blue light from screens from keeping us awake.

Should I buy blue light glasses?

It depends. Do you want or need to look at your phone at night and then have trouble falling asleep?

There is ample evidence that blue light affects the production of melatonin in our bodies, so if you find yourself looking at a screen long after sunset, these glasses might help. stop you from staying up later than you want.

If you suffer from digital eye strain, there is a simple exercise you can try before investing in a new pair of 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 preventing eye strain.

I am writing this article with a pair of blue light glasses that I have been wearing on and off for the past few months. While I am not 100% sure if they help my eyes, I do notice 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.