How to Know If You Need Blue Light Glasses?

Laptops, TVs, mobile phones, and tablets; one or more of these devices are a normal part of our lives. 

Sometimes, our eyes pay the price. They might feel dry, itchy, or tired after a long screen session. Even your sleep cycle gets disturbed because of excessive and untimely blue light exposure. 

Glasses designed to block this blue light promise effective protection. But not everyone is a good candidate. 

This post dives into the symptoms and signs that you may need blue light glasses. 

Let’s start with the basics. 

A Little About Blue Light and Its Potential Harms

Sunlight contains blue light, so do your LED screens. While blue light exposure at the wrong time can be harmful, it’s not all bad. 

During the day, blue light from the Sun serves an important purpose. It keeps you alert and awake. 

However, in our screen-heavy lifestyle, we expose ourselves to blue light even when it’s not needed. 

In fact, after sunset, blue light exposure is known to cause sleep disruption. 

Other than that, blue light from screens can cause digital eye strain, eye dryness, and headaches. 

How to Know If You Need Blue Light Glasses (Symptoms)

Pay close attention to how your body and eyes react to prolonged exposure to digital screens, especially in the evening. 

Dry, Uncomfortable Eyes

If your eyes feel gritty, itchy, red, or watery, it’s a sign that there’s something wrong. Persistent soreness or fatigue around your eyes after screen time suggests strain. 

Wearing blue light glasses can prevent eye fatigue by making screens look dimmer and more comfortable. They may also help reduce glare from the screens, improving your experience. 

Sleep Issues

If you’re having sleep issues, it might be because your brain isn’t producing enough melatonin. 

But what causes this melatonin disruption? You guessed it. Blue light, specifically when you use screens after sunset. 

During daytime, sunlight, which contains blue light, keeps you alert, awake, and even boosts your mood. 

At night, blue light from screens tricks your brain into thinking it’s still daytime, disrupting melatonin production. 

If you want to improve your sleep onset and quality, wearing amber-tinted blue light glasses may help. 

Get a pair that blocks at least 90% of the blue light and wear them 2 - 3 hours before sleep. 

Headaches

Dull, persistent headaches centered around the forehead and temples are often due to excessive screen use. They may worsen as the day progresses, and blue light may trigger them. 

Preventing this high-intensity blue light from reaching your eyes may help, especially if blue light is your trigger. So, try wearing yellow-tinted lenses during screen sessions. 

Light Sensitivity 

Another sign that you may need blue light glasses is that bright light, whether it’s from the sun, digital devices, or fluorescent bulbs, feels overwhelming. 

For light sensitivity, consider getting a pair of blue light blockers that also offer UV protection. These will offer dual benefits: Blue light blocking indoors and UV protection outdoors. 

If you’re experiencing one or more of these symptoms continuously, screen use may be impacting your comfort and health. 

You May Also Like: Benefits of Wearing Blue Light Glasses

Considering Blue Light Glasses: An Informed Choice 

Not all of these glasses are worth investing in; it’s not just about the quality either. You need to know which type of blue light blockers are suitable for you. 

Understand your symptoms and know about the tech behind these eyeglasses to make an informed decision. 

Clear Lenses: These lenses offer minimal protection from blue light since they block a small portion of it. Clear lenses can still be useful for daytime digital eye strain protection. 

They’re ideal for when you need accurate color perception, work 4+ hours on screen, and want protection without an obvious tint. 

Yellow Lenses: These lenses are ideal if you use screens throughout the day and night, experience mild sleep disruption, and want some color warmth without a drastic tint. 

Amber Lenses: These block 90+ percent of blue light, making them ideal for sleep regulation. 

If you work night shifts with artificial lights or use screens within 2 hours of bedtime, these are for you. 

Addressing the Signs (In Addition to Wearing Blue Light Glasses)

Eyeglasses can only work to some extent. Healthy eye hygiene is also important. 

Give them Rest: The muscles in your eyes need rest. So, while watching a screen, look at something 20 feet apart for 20 seconds after every 20 minutes. 

Blink Consciously: If you don't blink enough, your eyes can become dry and feel tired. Blink consciously and fully to keep your eyes moist.

Optimize Screen Settings: Most devices have a built-in feature where you can adjust screen colors. If your device has a night mode, just turn it on for added protection.

Questions You Might Have

Can Blue Light Glasses Help Me Sleep Better?

Yes, these glasses filter out the sleep-disrupting blue light, allowing your brain to produce melatonin naturally and helping you sleep better.

Should Children Use Blue Light Glasses?

Focus first on developing healthy screen habits. If problems persist, talk to their doctor. Generally, blue light glasses don't have any significant side effects.

Can I Add Blue Light Filtering to My Regular Glasses?

Yes, if you already wear prescription glasses, adding a blue light filter to them would be the most practical solution for you. 

Do I Need Blue Light Glasses?

You need blue light glasses if your screen use is high, especially at night. Wear amber or red tints 1 - 2 hours before going to bed. This can regulate your circadian rhythm. 

Conclusion 

Listen to your body's response after screen use. Look for symptoms like dry eyes, headaches, light sensitivity, and a delayed sleep onset. 

If you constantly experience these symptoms, you may need a pair of blue light-blocking glasses. These glasses can make your screen time more comfortable, reduce eye strain, and improve sleep.

In addition to wearing these glasses, practice healthy eye hygiene and give your eyes enough rest, especially before going to bed. 

Read More: When to Use Blue Light Glasses?