Blue light glasses are trendy nowadays. They’re advertised to prevent headaches and dry eyes from computer screen use, especially at night.
Various sources emit blue light, such as the sun, LED, and digital screens. It has the highest energy level and shortest wavelength of all visible light.
What is Blue Light?
Blue light is a visible light with the shortest wavelength on the electromagnetic spectrum and contains more energy than other colors. It is emitted naturally by the sun and produced by computer monitors, smartphone screens, televisions, and other digital devices. While a small amount of blue light is beneficial, excessive exposure can cause eye strain and interfere with the body’s circadian rhythm.
The good news is that there are ways to minimize the effects of blue light. The best way to do this is by limiting screen time, especially at night. Consider wearing glasses that filter blue light to reduce eye fatigue and dryness. Finally, try to keep the lighting in your room consistent when using electronic devices. Avoid bouncing from a bright screen to a dark one, leading to eye strain and headaches.
To improve your sleep hygiene, it is recommended that you turn off all electronic devices and keep your bedroom dark for an hour before going to bed. If you struggle to fall asleep, consider reading a book instead of a device or trying an app. These apps help to create a more relaxing environment and are great for people with insomnia.
Blue Light Symptoms
If you suffer from blurry vision, itchy, dry eyes, or headaches after hours spent staring at screens on your computer, tablet, or smartphone, it might be blue light causing your discomfort. It scatters more quickly than other colors, reducing contrast and making viewing digital screens more difficult. What are blue light glasses for? Several studies have found that lenses that filter out blue light help increase contrast and reduce eyestrain.
But other factors can contribute to digital eye strain, including improper lighting, failing to take regular screen breaks, and less frequent blinking. Overexposure to blue light at night may interfere with the sleep cycle by disrupting melatonin production, leading to insomnia and a poor night’s sleep.
Some research suggests that blue light may also increase your risk of macular degeneration, a condition that affects the central part of the retina and can lead to blindness. However, this research is preliminary and conducted in mice, not humans. Other research has found no evidence that exposure to blue light from electronic devices causes CVS in people.
The American Academy of Optometry advises people to use a matte screen filter on their computer monitor, limit their time looking at screens, and follow the 20-20-20 rule: Take a break from looking at your screen every 20 minutes. Taking a 20-second break every 20 minutes and focusing on an object 20 feet away has been proven to reduce eyestrain and improve sleep quality.
Blue Light Causes
Blue light emitted from screens on digital devices can decrease contrast, leading to eye strain and other discomforts. It may also damage retinal cells, causing vision problems such as age-related macular degeneration. But it takes constant exposure over a long period to cause serious harm.
Screens on computers, phones, tablets, and TVs emit blue light. While not harmful in small doses, long-term exposure can lead to eyestrain and other symptoms that negatively impact work or play. Eyestrain, or computer vision syndrome, can occur when you stare at a screen for long periods, especially in dim lighting or without regular breaks. Symptoms can include dry or irritated eyes, blurred vision, and headaches.
One foolproof way to minimize eye fatigue and discomfort is religiously adhering to the 20-20-20 rule. Without fail, take a break every 20 minutes and concentrate your vision on something at least 20 feet away for precisely 20 seconds. It helps reduce eyestrain and focusing problems caused by prolonged screen use.
In addition to causing eye fatigue, blue light can interfere with your body’s circadian rhythm, disrupting your sleep cycle and making it difficult to fall asleep at night. It can also make you feel less energized during the day. Some people with seasonal affective disorder, a type of depression related to the changing seasons, find that using blue-light-blocking glasses in the morning can help ease their symptoms.
Blue Light Treatments
The harmful effects of the shortwave blue light emanating from digital screens on your eyes, circadian rhythm, and sleep patterns are well-established and indisputable. As a result, eye health professionals recommend limiting screen time before bedtime and using special glasses that filter out blue light. While many people think blue light is responsible for their headaches and dry eyes, the problem is caused by prolonged screen exposure, not by blue wavelengths alone.
Sunlight is unequivocally the largest source of blue light in our daily lives, with LED and fluorescent lighting emitting significantly less in comparison. It is a well-established fact that exposure to blue light during nighttime can hinder the secretion of melatonin, which is crucial for achieving deep and restful sleep. While some blue light is beneficial, limiting your eyes’ exposure to it during nighttime is essential to ensure a good night’s sleep.
Conclusion
Glasses that block blue light are an effective and affordable way to reduce exposure and minimize negative impacts. The best blue light glasses will have a yellow, orange, or amber tint to filter out a higher amount of the wavelengths, but there are also clear options available for those who prefer not to wear colored lenses. In addition to wearing glasses that filter out blue light, it is important to limit screen time before bedtime and use dimmable lights at home and work to replicate the soft hues of natural sunlight.
