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

Have you ever thought about how many hours a day you spend in front of a screen? To put things in perspective: remote workers spend an average of 13 hours per day in front of a computer screen. If we consider that we sleep eight hours, we stay awake sixteen hours a day, which means that we are glued to a screen 81% of the time.

All that screen time seems to have several adverse effects on our bodies and minds, including eye strain, headaches, and… insomnia. To combat these problems, you can purchase computer glasses, also known as blue light glasses, which promise everything from eliminating eye strain to helping you sleep better.

Once hard to find, there are now plenty of stylish options from companies like Felix Gray And Peepers. You can get it blue light lenses Also for your prescription glasses.

But do blue light glasses work? Do they actually make a difference for those of us who stare at a screen for eight or more hours a day? The answer is not as simple as yes or no.

Read more: Best blue light glasses

What is blue light?

All visible light 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 optimistic.

Read more: Are you tired of eye strain? Here’s how optometrists say to beat 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. That is why you are more alert during the day. Blue light has since influenced your circadian rhythm blocks the production of melatonin (sleepy hormone). At first glance, the screens of our electronic devices may not appear blue, but they actually emit short blue wavelengths. If you’re an avid late-night social media scroller or an evening gamer, you’re essentially telling your brain that it’s time to stay awake instead of going to sleep.

Blue light does have that positive qualities. Because it makes you feel more alert, blue light therapy is used for people suffering from unexplained fatigue or Seasonal Affective Disorder (SAD), a form of depression. It can help people with memory loss and is believed to improve cognitive function. When the sun sets, the lack of light signals our body to produce 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 schedule. Nowadays we are exposed to light all day and night. Although exposure to light waves in the dark 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 unsynchronized circadian rhythm.

Is too much screen time bad?

The short answer? Probably.

Doctors and researchers are largely focused on two problems arising from our ever-increasing screen time: digital eye strain and blue light exposure.

According to the American Optometric AssociationDigital eye strain is a group of eye and vision-related problems that result from prolonged use of computers, tablets, e-readers and mobile phones. 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 occurs affects your eyesbut doctors and researchers agree that this does have an influence your circadian rhythm.

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

Compared to fluorescent and incandescent lamps, LEDs can emit a significant amount of blue light. Unfortunately for those of us who cozy up to our technology after sunset, 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 illuminate their displays.

Tips to control blue light before going to bed

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

• Finish work at least 3 hours before bedtime.
• Turn off any overhead lights immediately after eating to keep your room dark.
• Put your phone in Do Not Disturb mode to minimize blue light disruptions.
• Put away electronic devices, such as your phone or television, 30 minutes before you go to bed.

Is blue light bad for your eyes?

Blue light is associated with all kinds of problems digital eyestrain Unpleasant make us blind. There 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 emitted from screens specifically will cause eye damage because 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, explains: “During the day, you get ten times as much blue light from the sun as from your computer screen. Our bodies have evolved to deal with this 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 cause damage 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 reducing vision loss also says that early research suggests blue light may contribute to eye strain.

What are blue light glasses?

Blue light blocking glasses have filters in the lenses that block or absorb blue light, and in some cases UV light. That means if you use these glasses when looking at a screen, especially in the 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. Most are intended 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 in the dark and are you having trouble falling asleep?

There is plenty of evidence that blue light affects the production of melatonin in our bodies, so if you use screens long after sunset, these glasses can help keeps you from staying up later than you want.

If you suffer from digital eye strain, there is a simple exercise you should try before investing 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 your screen, allowing your eye muscles to relax and preventing eye strain.

As for me, I’m writing this article wearing blue light glasses that I’ve been using on and off for the past few months. While I’m not 100% sure 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.