The average person in the US spends 4 hours and 37 minutes a day looking at their phone, according to A December 2023 study. Globally, a January 2024 report stated that users aged 16 to 64 spend an average of 6 hours and 40 minutes online per day. That's a lot more than less than two hours a day (outside of work). experts recommend.
All that screen time can come with side effects like headaches, eye strain, insomnia, and more, so many are turning to blue light glasses to try to protect their vision while on devices. Nowadays, there are many different brands of blue light glasses to buy, including Felix Gray and Peepers. You can get blue light lenses and for your prescription glasses.
However, do blue light glasses actually work and make a difference for those of us who stare at screens for hours at a time? The answer is not as clear as yes or no.
What is blue light?
Everyone visible light we humans see it as containing the entire spectrum of the rainbow, from red to violet. In that spectrum are blue light waves, which are said to help us stay awake and optimistic.
Read more: Tired of eye strain? Here's how optometrists say to beat it
Blue light glasses from the Felix Gray brand.
Blue light and sleep
Light affects your circadian rhythm. In the morning, the light signals to your body that it's time to wake up, so you tend to be more alert during the day. Blue light has been affecting your circadian rhythm ever since blocks the production of melatonin (the sleepy hormone). At first glance, the screens of our electronic devices may not appear blue, but they actually emit short blue wavelengths. If you're an avid late-night social media surfer or evening gamer, you're essentially telling your brain that it's time to stay awake instead of sleeping.
Blue light has its own positive attributes. Because it makes you feel more awake, blue light therapy is used for those who suffer from unexplained fatigue or seasonal affective disordera kind of depression. It can help those with memory loss and is believed to improve cognitive function. When the sun goes down, the lack of light signals our bodies to start producing melatoninthe hormone responsible for us falling asleep.
Read more: The Best Melatonin Supplements for 2024
Before the advent of artificial light, the sun regulated our sleep schedule. Today, we are exposed to light all day and throughout the night. While exposure to any light waves after dark delays the production of melatonin in our body, blue light waves can be particularly problematic because they keep us awake. On the other hand, blue light can help us overcome sleep problems by resetting our out-of-sync circadian rhythm.
Is too much screen time bad?
The short answer? Probably.
Doctors and researchers are largely focused on two questions that arise from our constant growth screen time: digital eye strain and blue light exposure.
According to American Optometric Associationdigital eye strain is “a group of eye and vision problems that result from prolonged use of a computer, tablet, e-reader, and mobile phone.” Those problems range from blurred vision and dry eyes to headaches and pain in the neck.
By staring at screens all day, we're also exposed to blue light waves, which are said to cause a myriad of problems. There is conflicting evidence about how blue light is exposed affects your eyesbut doctors and researchers agree that it does have an effect your circadian rhythm.
What does my screen have to do with this?
Compared to fluorescent and incandescent lamps, LEDs can discharge a significant amount of blue light. Unfortunately, for those of us who are attuned to our technology after sunset, LEDs are used in countless smartphones, tablets and TV screens. Tech products that have an LCD screen, like laptops, iPads, and older iPhones, still use LEDs to illuminate their screens.
Tips for managing blue light before bed
Here are some practical ways to reduce your exposure to blue light before bed:
- Finish work at least three hours before bed.
- Turn off all overhead lights immediately after dinner to darken the room.
- Put your phone on Do Not Disturb mode to minimize blue light interruptions.
- Leave all electronic devices such as the phone or TV 30 minutes before going to bed.
Is blue light harmful to your eyes?
Blue light is associated with all kinds of problems, from causing digital eye strain to making us blind. There is a lot of conflicting evidence about exactly how harmful it is.
On American Academy of Ophthalmology says there is no evidence that blue light specifically emitted by screens will cause eye damage, since we are exposed to blue light from the sun all day.
Peepers offers colorful blue light glasses.
Speaking to CNET, Dr. Raj Mathuri, clinical spokesperson for the American Academy of Ophthalmology, explained, “During the day, you get 10 times more blue light from the sun than you do from your computer screen. Our bodies have evolved to deal with this light.”
Research compiled by AOA indicates that Prolonged exposure to blue light (such as sitting in front of a computer all day) can cause damage to your retina — the innermost layer of your eye that sends signals to your brain to process what you see.
Prevent blindnessa nonprofit organization dedicated to alleviating vision loss, also says early research suggests that blue light may contribute to eye strain.
What are blue light glasses?
Blue light blocking glasses have filters in their lenses that block or absorb blue light, and in some cases UV light, from getting through. This means that if you use these glasses when looking at a screen, especially after dark, they can help reduce exposure to blue light waves that can keep you awake.
Many blue light glasses you can buy also claim to help reduce eye strain. Most are meant to be worn during the day while working in front of the computer, and at night to prevent the blue light from screens from keeping us awake.
Should I get blue light glasses?
It depends. Do you want or need to look at your phone after dark and then have trouble falling asleep?
There's plenty of evidence that blue light affects when our bodies make melatonin, so if you're using screens long after sunset, these glasses may help kept you awake later than you want.
If you're dealing with digital eye strain, there's an easy exercise you should try before investing in new glasses. Use it The 20-20-20 rule: Every 20 minutes, look at something at least 20 feet away for 20 seconds. The idea is that this helps take your focus away from the screen, allowing your eye muscles to relax and preventing eye strain.
As for me, I am writing this article wearing a pair of blue light glasses that I have been wearing on and off for the past few months. While I'm not 100% sure that they help my eyes, I do notice that my eyes feel less tired at the end of the day.
Could it be a placebo? Sure, but I'll keep wearing them to find out.