Do Blue Light Glasses Protect Your Eyes?

If you spend hours staring at screens (and let’s be honest, who doesn’t?), your eyes are taking a serious beating.

Why's that? Because modern screens, whether it's a mobile phone or a TV, emit artificial blue light, excessive exposure to which can: 

• Put strain on your eyes 
• Disrupt your sleep patterns

Blue light glasses are designed to block this light, acting as a shield for your eyes. 

But do these glasses really protect your eyes? How effective are they? Can they help you sleep better? 

Let's discuss.

Blue Light Introduction: What You Must Know

Why do you even need protection from blue light? If it's coming from a natural source, like the Sun, it serves a purpose (Keeping you alert, regulating your circadian rhythm). 

But, too much of it, and from the wrong sources (Digital screens), is problematic. 

Blue light corresponds to the low wavelength range of the white light. It has a high energy, which is partly why long hours in front of screens can lead to eye strain and sleep issues.

Dangers Associated With Blue Light Exposure

Before diving into how these glasses protect your eyes, let's discuss why you should consider wearing them. There are essentially two reasons:

Circadian Rhythm Disruption

The thing is, your body doesn’t need blue light from unnatural sources, such as TVs and laptops.

You only need it from the Sun, that too in optimal quantities.

Too much of it, especially at the wrong time, can lead to a delayed sleep onset. 

This means blue light exposure after sunset is known to affect the production of melatonin, the hormone that makes you sleepy. As a result, you have a hard time going to sleep. 

Digital Eye Strain

The second potential danger is digital eye strain. Studies haven't found conclusive evidence that exposure to this light causes eye strain, but it can be one of the causes (More on this later). 

As for macular degeneration, you get far more blue light from the Sun than from digital devices. So, you probably want to put on blue light blockers if you spend a lot of time outdoors (Or get a pair with UV and blue light filters). 

Blue Light Glasses: Introduction & Types of Lenses 

Blue light glasses have a filter that blocks a certain percentage of blue light. The amount of blue light they block depends on the lenses  

Clear Lenses block a small portion of blue light and don't impact your color perception. 

This is why they're ideal for daytime use, such as while driving in the sun. 

Yellow Tints have a stronger filter. They block around 30 - 50% of the blue light, which makes them a natural fit for digital screens. 

Amber or Red Tints have the strongest filter, providing up to 100% protection from blue light. 

If you want to regulate your circadian rhythm and don't want blue light to disturb your sleep cycle, amber lenses are perfect. 

What's the Significance of Blue Light Glasses

There are essentially two ways to understand whether these glasses can actually help you out:

• One, through scientific studies. 
• Second, through your own experience. 

For the latter, you'll have to try a pair and see if it benefits you. 

Do They Reduce Digital Eye Strain?

Protective glasses, alone, may not improve digital eye strain, simply because blue light isn't the only cause here. 

For instance, your eye strain may be caused by dryness, which is a result of not blinking enough during screen time. 

Blue light glasses do reduce glare from screens and make your sessions more comfortable. 

So, it may be a matter of testing a pair and seeing if it reduces your strain. The results in this case can be largely subjective. 

Can Blue Light Glasses Help You Sleep Better?

We have evidence to support the claim that blue light delays sleep onset.

It's simply because this high-intensity light interferes with the melatonin production process. 

Wearing amber tints means you're blocking more than 90% of the blue light, allowing melatonin to function naturally.

How and When Do They Protect Your Eyes?

Blue light glasses aren't a silver bullet. They alone can't help your eye strain or even aid with sleep. 

In addition to wearing them during screen times and before going to bed, practice good eye hygiene. Your eyes will be grateful. Here are a few tips:

The 20-20-20 Rule: After every 20 minutes, give your eyes some rest; look at something 20 feet away for 20 seconds. 

Blink Enough: Not blinking enough leads to dryness.

Turn Night Mode On (Or Use Software): Many devices have a night mode that blocks blue light. If your device doesn't, install a piece of software like f.lux (on Windows).

Frequently Asked Questions 

Why Is Blue Light Harmful?

Mainly because it disrupts your sleep by suppressing melatonin (Your sleep hormone). Blue light exposure in the evening and at night tricks your brain into thinking it's still daytime. 

Is Using Anti-Blue Light Glasses Good?

Yes, they can be helpful, specifically when it comes to allowing your body to feel sleepy before bed. If paired with other eye hygiene best practices, they can also help with eye strain. 

Which Lens Is Best for Computer Users?

A pair of glasses with an anti-reflective coating would be ideal. Get lenses with a blue light filter (Yellow) for more comprehensive protection. 

Do Blue Light Glasses Prevent Dark Circles?

Not directly. Dark circles are often genetic or result from insufficient sleep. If blue light exposure is disrupting your sleep, these eyeglasses might help. 

Conclusion

Blue light is an important part of natural white light. It keeps you alert and awake.

However, if you're exposing yourself to it even after sunset, you might struggle with delayed sleep onset  

The science-backed benefit of wearing blue light glasses is sleep regulation. These glasses can also make your screen sessions more comfortable by reducing glare and making the colors warmer on your eyes. 

The best way to know if they're for you is by trying a pair for a couple of weeks. 

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