Do Blue Light Glasses Actually Protect Our Eyes?

Have you come across blue lenses? Every time I go to get my new glasses made, I am always asked whether I want the blue lenses. But what exactly are these blue lenses? I am told that it protects your eyes from the blue light that comes from our phone and computer screens. With the rise of digital device and spending most hours of our day on screen, concerns over blue light exposure have grown significantly. This is why blue light glasses and lenses have been introduced to help mitigate potential harm. But the question is: are they really that effective or are there other ways to protect your eyes from blue light-related symptoms like eye fatigue and dry eye?

Let’s break it down.

What is Blue Light?

Blue light is a type of visible light, which has a shorter wavelength of 415 to 455 nanometers, this is what gives it more energy than other light types. The source is not artificial, but also when we look up at the blue sky.

However, for years, humans were exposed to this blue light only during the hours when sun was up. This is why our brain trained us to be active and alert and keep our bodies up when we see that light. However, with phones and computer screens which emit blue light all the time, leaves our body and brain confused. It also interferes in the circadian rhythm of the body.

Too much blue light during the day can lead to:

• Eye fatigue: Prolonged screen time can make your eyes feel strained.
• Dry eye: Staring at screens reduces your blinking rate, causing dryness.
• Sleep disruption: Blue light interferes with melatonin production, a hormone crucial for sleep, leading to poor sleep quality.

What Are Blue Light Glasses?

Blue light glasses are designed to filter out blue light wavelengths before they reach your eyes. The idea is that this filtering minimizes the harmful effects of prolonged exposure, like eyestrain, dry eye, and disrupted sleep patterns.

But do they actually work?

The evidence is mixed.

The American Academy of Ophthalmology does not currently endorse blue-light-filtering glasses for reducing computer-related eyestrain, suggesting more research is needed.

• A 2023 study, titled Blue-Light Filtering Spectacle Lenses: Optical and Clinical Performances, found no significant short-term benefits of blue-light-filtering lenses in reducing visual fatigue compared to regular lenses.
• A 2017 review of clinical trials, published in the National Library of Medicine showed limited evidence supporting blue-light-blocking glasses for eye health and dry eye prevention.
• Some users report benefits like reduced glare and improved screen visibility, but studies like one funded by Swiss Lens Laboratory Ltd. suggest potential bias.

While research is ongoing, there’s no conclusive proof that blue light glasses are a cure-all.

Practical Tips to Reduce Blue Light Exposure

You don’t need special glasses to protect your eyes from blue light. Simple lifestyle changes can make a big difference:

• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain.
• Take screen breaks: Step outside for a walk, leaving your devices behind. This not only gives your eyes a break but also boosts vitamin D levels.
• Dim your lighting: Use softer lighting at home, and consider red light for nightlights, as it’s less disruptive to your sleep cycle.
• Adopt screen-free hobbies: Activities like reading, knitting, or cooking can help you reduce screen time.
• Limit screens before bed: Avoid devices for 2–3 hours before sleeping to improve sleep quality.
• Use lubricating eye drops: If dry eye is a problem, over-the-counter drops can provide relief.

What Are the Side Effects of Blue Light Exposure?

Prolonged exposure to blue light can cause:

• Computer Vision Syndrome: Symptoms include eyestrain, dry eye, blurred vision, and headaches.
• Sleep disturbances: Reduced melatonin production disrupts your circadian rhythm, impacting your ability to fall and stay asleep.
• Stress sensitivity: Poor sleep due to blue light exposure can increase stress levels, as REM sleep is essential for mental relaxation.

When to See a Doctor

If you experience persistent or severe symptoms, consult an eye doctor. Warning signs include:

Frequent or long-lasting eyestrain

Chronic dry eye symptoms

Noticeable decline in vision quality

Consistently blurred vision