Blue Light Glasses Side Effects: What You Should Know

Blue light glasses are touted as a perfect counter to the high-intensity blue light from digital screens. 

But, do they have side effects you should be aware of? Can you wear them all day, no matter what you’re doing?

In this guide, we’re going to cut through the marketing noise and talk about:

• Science-backed facts
• Potential side effects 
• Strategies to get the most out of these glasses
• And more

If you’re wondering whether blue light glasses are worth it, this is for you. 

Let’s dive in. 

Understanding Blue Light: Friend or Foe?

Blue light can be bad for your eyes and sleep, but only when you expose yourself to it at the wrong time.

This low-wavelength part of the white light serves to keep you alert during the day. So, blue light from the Sun is your friend, even necessary. 

However, screens and fluorescent bulbs also emit this light. Although not the primary culprit, blue light from these artificial sources can worsen digital eye strain. 

Where Do Blue Light Glasses Fit In?

Blue light glasses have a coating or filter designed to block a specific range of white light wavelengths (Blue light). 

They block the sleep-disrupting blue light, making sure it doesn’t reach your eyes. As a result, your body produces melatonin at the right time, helping you sleep on time. 

Plus, by blocking this high-intensity part of light and reducing glare, blue light glasses make your screens warmer and more comfortable. 

Blue Light Glasses Side Effects and Drawbacks

Generally, these eyeglasses are safe and don’t have any significant side effects. However, they do have some caveats or potential drawbacks. 

Color Distortion and Visual Discomfort

Color distortion varies based on how dense the coating is or how much light these glasses block.

Generally, the higher the blocking percentage, the more color distortion you can expect. 

This is why we don't recommend amber or red tints while driving or doing color-sensitive tasks like graphic design. 

The other two types of blue light glasses, based on the filter, are clear and yellow lenses. 

The right type of glasses depends on your objective; if sleep disruption is your issue, amber tints (90%+ blue light blocking) are appropriate. 

If countering digital eye strain is your goal, yellow tints can work well. Just make sure they block enough blue light to offer visual comfort. 

Cost Vs. Uncertain Benefits

High-quality blue light glasses tend to be pricey. Cheap ones don't last that long and don't offer enough protection. 

Importantly, if blue light exposure isn't your primary issue, you may end up getting minimal benefits compared to the price you're paying. 

This is why it's important to know your needs and how these glasses fit into your lifestyle.

Adjustment Period

For most people, there’s an adjustment period with these glasses, which can range from a few days to a couple of weeks. 

You may experience some discomfort for a few days, but it'll eventually go away on its own. 

If this period extends for more than two weeks, it's better to talk to an eye care specialist for professional advice. 

Possible Solutions: Beyond the Lenses

You can wear the highest-quality blue light blockers and still not get the desired outcome. Why? Blue light exposure isn't the only culprit when it comes to digital eye strain. 

To get the most out of them, you may need to make some lifestyle changes. Here are a few tips:

Blink Consciously 

Blue light blocking glasses can reduce eye strain, but not if the main reason behind it is insufficient blinking. 

When you don't blink enough while watching screens, tears aren't spread across your eyes, causing dryness. 

Give Your Eyes Rest

Just like any other muscle in your body, the eyes need rest too. However, it’s easy to forget, especially when you’re busy. 

To remind yourself, you can set an alarm after 20 minutes of screen use and look at something 20 feet away for 20 seconds. 

Optimize Your Screen 

Most screens and devices have a night mode that makes the display warmer and softer on the eyes.

Alternatively, you can use a third-party software platform like f.lux to optimize your display. 

Treat Dry Eyes

If your eyes feel dry, start blinking fully and more often. This will spread the tears across your eyes evenly. 

To manage dry eyes, you can also use an over-the-counter eye drop. 

How to Choose Blue Light Glasses to Minimize the Side Effects

The type and quality of blue light glasses you choose decide the side effects you experience. 

Understand Tint Level

When you know how much blue light to block, you can select the right type of glasses for your needs. 

If your goal is to ease digital eye strain, clear or yellow-tinted glasses can work well. But if you want sleep regulation, amber-tinted ones will provide the desired outcome. 

Frequently Asked Questions 

Here are some important questions around the side effects of blue light glasses. 

Is Blue Light Damaging to Your Eyes?

No strong scientific evidence suggests blue light damages your eyes. However, it can cause digital eye strain and disturb your sleep onset and quality. 

Can You Wear Blue Light Glasses Permanently?

Yes, there’s no long-term harm in wearing blue light glasses. However, amber tints distort colors; wear them at night. Reserve clear lenses for daytime or color-critical tasks. 

Can Blue Light Glasses Cause Problems?

Blue light glasses don’t cause any major problems. You may experience discomfort initially, and high-tint lenses distort colors. 

Is It Okay to Wear Blue Light Glasses Daily?

Yes, especially if they increase your eye comfort. Although they’re not a substitute for healthy screen habits, they’re safe and effective. 

Conclusion

The bottom line is that there’s no significant harm in wearing blue light glasses. You can even wear them all day if you want. 

However, you may not benefit from all types of blue glasses, so choose a pair based on your needs. 

Amber tints are ideal for 1 - 2 hours before bed, whereas clear and yellow tints are suitable for screen use. 

Plus, there’s usually a small adjustment period in the beginning when you may experience some discomfort. It should go away on its own. 

Read More: Wearing Blue Light Glasses Outdoors (Can You Do It?)