How Much Do Blue Light Glasses Help? Let’s Find Out
Blue light glasses are getting quite popular because of the protective benefits. Wearing them means you’re blocking the harmful blue light originating from artificial sources like digital screens.
But, if you’re reading this, you’re probably thinking, “How much do blue light glasses help?” In other words, you’re not sure if wearing these glasses can really help your sleep and eye health.
In this blog post, we’re diving into the ins and outs of how much they can help, what science says, and some commonly asked questions.
By the end, you’ll have a comprehensive and well-rounded answer to the question, so you can decide whether blue light glasses are a good addition to your screen-heavy lifestyle.
Let’s dive in.
A Little About Blue Light
If you spend any part of your day outdoors, you're exposed to blue light from the Sun.
That’s natural blue light, and it's beneficial for you, keeping you awake and alert and even boosting your mood.
Blue light from artificial sources like digital screens and fluorescent bulbs is not good for your circadian rhythm; it delays your sleep cycle by inhibiting melatonin production (the Sleep hormone).
In addition, light in the range of 400 to 500 nm is known to create eye strain. Long-term exposure can even lead to macular degeneration.
How Do Blue Light Glasses Work
Blue light glasses prevent the high-energy wavelength range of light from reaching your eyes.
They have a filter that blocks a particular wavelength of light (Typically around 400 - 500) and lets other wavelengths pass through.
Some blue light glasses, like this one from Sleepzm, filter a wider range of wavelengths (Up to 550 nm).
This helps ensure more effective protection from visible light, as green light (500 - 550 nm) is also known to cause eye strain and sleep issues.
How Much Do Blue Light Glasses Help
So, to what extent do blue light glasses help? Is their effectiveness even backed by real data or research? Let's find out.
Effectiveness for Eye Strain
Interestingly, science doesn't have anything conclusive to claim that blue light glasses reduce eye strain, partly because eye strain stems from other sources as well, not just blue light from digital screens.
According to a 2017 study, however, blue light lenses “May serve as a supplementary option for protecting the retina from potential blue-light hazard”.
Blue light, part of the high-energy visible spectrum, may cause eye strain. Although there's limited evidence that blue light glasses reduce eye strain, the good thing is that these lenses don't have any significant side effects.
Plus, you'll notice reduced glare and a more comfortable viewing experience while wearing them during screen time.
Effectiveness for Sleep Quality
Science is more convinced when it comes to blue light affecting sleep. There's more evidence to support the protective qualities of blue light glasses as far as sleep is concerned.
Now, blue light sources can be natural (The Sun) and artificial (Digital devices like TV, laptop, and mobile phones).
Exposure to this light range reduces or delays the production of melatonin, your sleep hormone, keeping you awake even when your body is supposed to rest and sleep.
Blue light glasses, by blocking this wavelength range, normalize melatonin production, helping you feel sleepy and go to bed at a reasonable time.
A study conducted on 20 bipolar patients noticed an improvement in sleep efficiency after 7 days of using blue light glasses.
Harvard Health suggests evening use of these glasses might improve melatonin production.
Are There Any Side Effects of Blue Light Glasses
It’s generally safe to wear blue light glasses. They may have minimal side effects like headaches, discomfort, or slight depressive symptoms.
You may also notice slight color distortion, especially with highly tinted lenses.
Since they’re a new addition to your life, for most individuals, there’s usually an adjustment period with these glasses that lasts anywhere from 1 to 2 weeks.
How to Maximize Their Effectiveness
The right way to use blue light glasses for digital eye strain is by pairing them up with other best practices, like:
- Taking regular breaks during your screen time (Look away from your screen for 20 seconds at something 20 feet away after every 20 minutes of screen time)
- Blinking enough times to allow tears to spread evenly (Insufficient blinking may lead to dry eyes)
- Using a blue light blocking filter on your devices (There are applications that block blue light)
Also, wear blue light glasses 2–3 hours before bed to potentially support better sleep.
Frequently Asked Questions
Let's address some common questions related to how much these glasses help.
Do Blue Light Glasses Really Work?
Blue light glasses may reduce eye strain and screen glare. By blocking blue light, they can help you sleep early and get a good night’s sleep.
Can Blue Light Glasses Help with Eye Strain?
These glasses can reduce screen glare and prevent long-term macular degeneration. But, for maximum benefit, give your eyes regular rest as well.
Do Blue Light Glasses Improve Sleep?
Yes, these eyeglasses have a filter that blocks blue light, helping the natural production of your sleep hormone.
Are There Any Side Effects of Wearing Blue Light Glasses?
They’re usually safe to wear, although there’s a short adjustment period for many users where you feel symptoms like slight discomfort or headaches.
Conclusion
So, how much do blue light glasses help? First, it depends on the type and quality of the lenses and your desired outcome.
If you’re having trouble sleeping, wearing a high-quality pair of amber-tinted glasses 2 - 3 hours before sleep might do the trick. If your goal is to address digital eye strain, wearing blue light glasses alone might not help.
You’ll also need to give your eyes the rest they deserve (The 20-20-20 rule is effective and helps with consistency).
The bottom line is that if used in the right way, blue light glasses can help to a great extent (Maybe 70%), especially when it comes to improving sleep quality.
