Screens are an integral part of everyday life, but they can also come with frustrating side effects, such as tired eyes, disrupted sleep, and even headaches. If you’ve ever found yourself rubbing your temples after a long day of work, you’re not alone.
Blue light glasses may help prevent disruptions to your sleep cycle, but there isn’t strong evidence that they directly help with issues like headaches or eye strain.
Understanding how blue light affects your body and what causes digital eye strain can help you decide if these glasses are worth adding to your routine or if something else might bring better relief.
What is Blue Light?
Blue light is a high-energy, short-wavelength light within the visible spectrum. Its most prominent natural source is the sun, but in recent years, artificial sources like screens, LEDs, and fluorescent lighting have increased our exposure to blue light.
Historically, blue light exposure played a role in regulating our circadian rhythm. Natural blue light from the sun helped us wake up and feel alert during the day, while its absence at night encouraged melatonin production to promote sleep.
However, the blue light emitted by our phones, tablets, and laptops has disrupted this balance. These devices expose us to blue light long after the sun has set, with some unintended consequences.
Blue Light & Its Effect on Sleep
Constant exposure to blue light suppresses melatonin production. If you’re scrolling through your phone before bed or working late on your computer, the blue light might be delaying your brain’s signal to prepare for sleep. A disrupted sleep cycle could lead to:
- Fatigue
- Irritability
- Loss of focus
- A weakened immune system
Although blue light itself isn’t physically harmful to your eyes, its effects on sleep and alertness can indirectly impact your overall well-being.
What is Digital Eye Strain?
Spending long hours staring at a screen can leave your eyes feeling tired, sore, or irritated. This discomfort is referred to as digital eye strain (often called computer vision syndrome). It occurs when your eye muscles are overused, much like your legs might feel sore after a workout.
Symptoms of digital eye strain include:
- Headaches
- Blurry vision
- Eye irritation or dryness
- Neck, shoulder, or back discomfort
If you’ve spent hours at your desk battling a dull headache that grows stronger as the day goes on, you’ve likely experienced digital eye strain.
Does Blue Light Cause Digital Eye Strain?
While it’s possible that exposure to artificial sources of blue light (like screens) may have negative effects over time, there is currently no clinical evidence that controlled exposure to blue light can harm your eyes. Staring at a fixed distance for extended periods, poor lighting conditions, and taking infrequent breaks are all bigger contributors to eye strain.
What Are Blue Light Glasses?
Blue light glasses are designed to filter or block blue light from screens, helping reduce its impact on your sleep cycle.
Do Blue Light Glasses Prevent Headaches?
There is limited evidence that blue light glasses prevent headaches. While some people report feeling more comfortable wearing them, studies have not shown a clear connection between artificial blue light and headache relief.
However, exposure to blue light in the evening can interfere with your circadian rhythm by reducing melatonin production, the hormone that helps you sleep. Wearing blue light glasses at night may support better sleep by limiting this disruption and helping you maintain a more natural sleep cycle.
Evidence-Based Tips to Reduce Digital Eye Strain
Protecting your vision takes more than just a pair of glasses. Incorporate these habits into your routine to reduce strain and improve your comfort:
Follow the 20-20-20 Rule
This rule recommends that every 20 minutes, look at something 20 feet away for 20 seconds. Giving your eyes a break helps relax the muscles responsible for focus and reduces strain.
Use Screen Filters or Night Mode
Adjust your devices to “night mode” to reduce blue light emissions. Many smartphones, tablets, and operating systems include this feature, automatically transitioning the screen’s color temperature to warmer tones in the evening.
Improve Workspace Lighting
Install adequate lighting in your room to minimize the contrast between your screen and its surroundings. Avoid working in complete darkness, as this increases glare and strain.
Maintain a Healthy Distance
Position your screen at least an arm’s length away from your eyes and slightly below eye level. This position not only reduces glare but also encourages proper posture.
Limit Screen Time Before Bed
Stop using digital devices at least an hour before bedtime. This allows your natural circadian rhythm to kick in, helping you fall asleep more easily.
Blink More Often
Consciously blinking can counteract dryness, a common symptom of digital eye strain. You can also use artificial tears for added moisture.
Should You Get Blue Light Glasses?
If you frequently experience headaches, eye strain, or trouble sleeping after screen use, blue light glasses may help alleviate some of your discomfort. While they’re not a one-size-fits-all solution, they can be a valuable addition to your wellness toolkit for managing the effects of long-term screen exposure.
If screens are taking a toll on your eyes, book a visit with us today. We’re here to help you see and feel better.
