When to Use Blue Light Glasses: A Comprehensive Guide
Mobile phones, laptops, and tablets have become a part of our routine. It’s almost impossible to avoid digital screens in this digitally driven environment.
The problem is that these digital screens emit high-intensity, low-wavelength blue light, which can strain your eyes and affect your sleep cycle.
The good news is that a pair of blue light glasses is all you need to protect yourself from the side effects of excessive blue light exposure.
But, if you’re reading this, you’re probably wondering, “When to use blue light glasses?”. After all, it’d be impractical to keep them on 24/7.
This post addresses your concern from every possible angle; we’ll talk about how blue light glasses work, potential benefits of wearing them, when you should wear them, and more.
Let’s start with the basics.
What are Blue Light Glasses
These glasses are specially designed to block a good portion of blue light from the Sun, light bulbs, and digital screens.
As for their appearance, you’ll notice a slight yellow or amber tint on their lenses. The different color is due to a special coating that filters the blue light.
Based on how much blue light they block, you can classify them into three types:
- Clear Lenses: Block a small amount of blue light, making them suitable for daytime use
- Yellow-Tinted Lenses: Block a good portion of blue light; ideal for prolonged screen times. They can help reduce digital eye strain
- Amber-Tinted Lenses: Block a wide range of blue wavelengths, making them ideal for evening use when exposure to blue light can disrupt your sleep (More on this later)
Potential Benefits of Blue Light Glasses
Before we dive into when to use blue light glasses, let's see why you should wear them.
Reducing Digital Eye Strain
LED screens emit artificial light, a portion of which is blue light. Long exposure to this light often leads to eye strain.
Since blue light glasses block this high-energy part of light, your eyes tend to feel more relaxed.
Improving Sleep Quality
Stop using digital screens after sunset, and you’ll feel more relaxed and sleepy in the evening.
Why's that? Blue light from these LED screens suppresses the production of melatonin, the hormone responsible for regulating sleep.
When melatonin production is normal and on time, you're more likely to sleep early and wake up refreshed.
When to Use Blue Light Glasses
Just because blue light glasses have benefits doesn't mean you should keep them on 24/7.
See, there's a reason why the Sun emits blue light during the day. It keeps us alert and awake.
Plus, when you're inside and not using LED screens, there's no need to wear these glasses.
It's important to know when wearing them benefits you the most.
Extended Screen Time
If your screen time extends beyond sunset, use blue light glasses. These glasses not only help you sleep better but can also reduce glare from screens, offering visual comfort.
Evening Use
Again, you don't need blue light in the evening. In fact, it gets in the way of your normal circadian rhythm by suppressing melatonin. So, put on blue light glasses in the evening to help your body relax and go to bed at the right time.
Outdoor Activities
Remember that the primary function of these glasses is to block the blue light from screens. But, they can help reduce glare from headlights and streetlights, making them useful during evening or night drives as well.
Just make sure the tint you're wearing doesn't affect your vision.
Alternatives to Blue Light Glasses (Or Add-Ons)
Now, you don't want to depend 100% on blue light glasses. Use these alternatives - or add-ons - to keep your eyes healthy.
Regular Breaks (20-20-20 Rule)
Staring at a screen without taking regular breaks is a recipe for eye strain. Note that not blinking enough can also cause eye dryness and strain. So, blue light isn’t the only culprit here.
To make taking these breaks easier, follow the 20-20-20 rule: After every 20 minutes, look at an item 20 feet away for about 20 seconds.
This will relax your eye muscles, prevent fatigue, and help you blink more naturally.
Device Filters
Most devices have a built-in blue light filter. You can even install an app like f.lux on your desktop to make your screen colors warmer.
But, of course, with a pair of glasses, you’re essentially installing a filter on your eyes, blocking blue light from all sources.
When to Use Blue Light Glasses: FAQs
Let’s answer some commonly asked questions about when to wear blue light glasses.
Should You Use Blue Light Glasses All Day?
There are no significant side effects of wearing these glasses all day, other than possible discomfort and color distortions. However, it’s better to use the tool when needed, i.e., during screentime.
Who Should Use Blue Light Glasses?
Anyone who spends a lot of time watching digital screens, whether for work or leisure. Even if you don’t have any issues right now, use these glasses as a protective measure.
Is It OK to Wear Blue Light Glasses in Public?
Absolutely! It’s OK to wear them in public. They look like regular glasses, and some are even stylish. Besides, they can help reduce glare outside.
Should I Wear Blue Light Glasses When Using My Phone?
Yes, especially if you’re using your phone in the evening or at night. Phone screens emit blue light, which can disrupt sleep. So, wearing these glasses can be good for your circadian rhythm.
Conclusion
Blue light glasses are a handy tool if you spend a good amount of time looking at screens. They block the high-intensity wavelength, potentially offering benefits like reduced eye strain and better sleep.
But blue light glasses aren’t for everyone. Plus, you don’t need to use them all day long. Here’s a quick recap of when to use them:
- During screentime (To reduce or prevent eye strain)
- In the evening and at night (For an improved sleep)
- To reduce glare from bright light when outside (For eye comfort)
However, don’t rely on your glasses. Follow the 20-20-20 rule during your screentime and give your eyes the rest they deserve.
