Canadians spend around 6.18 hours in front of a screen. That number doesn’t even include the amount of time people spend watching TV. And in the U.S., people average 7 hours and 4 minutes in front of a screen every day.
Spending long hours in front of screens can take a toll on your body and mind, causing eye strain, headaches, and even insomnia.
To tackle these issues, you might consider picking up a pair of computer glasses, also known as blue light blocking glasses. These glasses are advertised as tools to reduce eye strain and help you sleep better.
But do blue light blocking glasses really work? Can they relieve your eye strain, ease your migraines, and improve your sleep? “The scientific evidence is mixed, so the answer isn’t simply yes or no,” says Dr. Surjot Singh, optometrist at Macleod Optometry.
First, the Basics: Is Staring at a Screen for Hours Bad for You?
Doctors and researchers have identified two major concerns stemming from increased screen time: ‘computer vision syndrome’ (CVS) and blue-light exposure.
The American Optometric Association describes CVS as “also referred to as digital eye strain, describes a group of eye- and vision-related problems that result from prolonged computer, tablet, e-reader and cell phone use.”
Its symptoms can include blurry vision, dry eyes, headaches, and neck pain.
Additionally, spending long hours in front of screens exposes you to blue light waves. While the impact of blue-light exposure on your eyes is still debated, experts agree that it disrupts your circadian rhythm. We’ll explore that further below.
Why Is Blue Light Exposure Bad for You?
Blue light is part of the visible light spectrum with wavelengths between 380 to 500 nanometers, making it the shortest and highest energy light.
About one-third of visible light is blue. Sunlight is the largest source, but artificial sources like LED TVs, computer monitors, and smartphones also emit blue light.
Extended blue light exposure can damage retinal cells, potentially causing vision issues like age-related macular degeneration, cataracts, eye cancer, and growths. The National Eye Institute notes that children are more vulnerable because their eyes absorb more blue light.
Blue light before bedtime disrupts sleep by affecting melatonin production, linking it to type 2 diabetes, cardiovascular disease, cancer, sleep disorders, and cognitive issues.
Harvard research showed that 6.5 hours of blue light suppressed melatonin twice as long as green light and shifted circadian rhythms more significantly (3 hours versus 1.5 hours).
What Are Blue Light Blocking Glasses?
Blue-light-blocking glasses have filters in their lenses designed to block or absorb blue light and, in some cases, UV light. Blue light blocking glasses are available with two types of lenses:
- Coating: This filter may be an additional coating applied to the lens surface or incorporated into the lens material itself. It selectively blocks or absorbs blue light while allowing other light wavelengths to pass through.
- Tint: Some lenses have a slight yellow or amber tint, enhancing contrast and reducing glare, which helps minimize eye strain and improves visual comfort. Others might be clear but still effective at blocking blue light.
How do blue light glasses work? By wearing these glasses while looking at a screen, especially after dark, you can reduce your exposure to blue light waves.
These glasses can also reduce eye strain. They are generally intended for use during the day when you’re working on a computer and at night to prevent blue light from screens from disrupting your sleep.
Are Blue Light Blocking Glasses Effective?
Researchers at the University of Toronto found that melatonin levels were similar in people exposed to bright indoor light while wearing blue-light-blocking goggles and those exposed to dim light without goggles.
This suggests blue light significantly suppresses melatonin, which influences your sleep-wake cycle. If you use screens long after sundown, blue-light-blocking glasses can help prevent you from staying up later than you want.
Another thing blue light glasses are good for is digital eye strain. Blue light glasses can help with things like blurred vision, eye strain, dryness, headaches, and neck pain. That said, they are not a cure-all for it.
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Here’s What Blue Light Blocking Glasses Won’t Do
Blue light blocking glasses aren’t a one-stop solution to preventing eye strain and the wider effects of light exposure. For instance, McGill University says blue-light-blocking glasses have little to no effect on visual acuity.
That will require adjusting your lifestyle too. Here are some things you should do:
- Try the 20-20-20 rule for digital eye strain – Every 20 minutes, look at something at least 20 feet away for 20 seconds. The method is even advised by the Canadian Association of Optometrists.
- Adjust bedtime routines – Finish work at least 3 hours before bed, turn off overhead lights right after dinner to dim the room, and put away electronic devices 30 minutes before bed.
- Distance yourself from screens – Sit an arm’s length away from your screen to minimize blue light exposure.
- Use screen filters – Install or enable screen filters on digital devices to lower blue light exposure.
| More reading you might like: Is Virtual Reality Bad For Your Eyes? Direct Billing for an Eye Exam What’s the Cost of Eye Exam in Calgary? |
Why Do Blue Light Glasses Hurt My Eyes?
If you find your eyes hurt after wearing blue light glasses, see your optometrist about it.
Commonly, it’s not that blue light glasses hurt the eyes. Rather, people assume that by wearing blue light glasses they are protected from digital eye strain, and mistakenly spend even more time in front of screens.
Spending extended periods looking at screens, whether it’s your laptop, phone, or monitor, can lead to physical harm and eye irritation. Research indicates that 50% to 90% of remote workers suffer from symptoms of digital eye strain.
While blue-light-blocking glasses are popular for shielding your eyes from screen glare and protecting your sleep-wake cycle, they aren’t very effective in preventing CVS.
Are Blue Light Glasses Bad for Your Eyes?
Nevertheless, some people remain hesitant and skeptical about whether blue light glasses might damage their eyes.
The short answer is no, blue light glasses will not damage or hurt your eyes.
Should You Get Blue Light Blocking Glasses?
Considering blue light’s impact on melatonin production and sleep, blue-light-blocking glasses can be beneficial if you often use screens after dark. If you are suffering the effects of digital eye strain, they can help reduce some of that tiredness, too.
If you have a specific eye-related concern or want to discuss if blue-light glasses are right for you, speak to us. Our team can evaluate your screen time and will be able to advise you on whether blue-light glasses are right for you.
Book a same-day consultation and find out if you should invest in blue-light glasses.