Blue Light Glasses: Do They Really Protect Your Eyes?

Blue light glasses have been increasingly used by many as a solution for protecting our eyes from electronics and screens. However, screens are not the biggest source of blue light that we face; the main source is the sun. There are many colors that are on the visible light spectrum. These colors consist of red, orange, yellow, green, indigo, blue, and violet. When these colors are combined, white light is portrayed, which is naturally shed by the sun. Blue light itself has a shorter wavelength and higher energy, which means its exposure leads to phototoxicity or light sensitivity that can affect parts of the eye, such as the retina.

Many marketing companies have created ads for these glasses claiming that they reduce eyestrain, lead to improved sleep patterns, and prevent blinding eye "diseases.” Nonetheless, there is no scientific evidence that supports the claims that the light from our computers is causing significant damage to the eyes. This, however, has not stopped optometrists from recommending blue light glasses. Studies conducted revealed that several countries around the world have had high prescription rates for blue light filtering glasses, such as the UK and Australia. It was discovered that 75 percent of optometrists in Australia prescribed these glasses in their clinical practices. Furthermore, Laura Downie, an Associate Professor of Optometry and Vision Sciences at the University of Melbourne, continued to investigate the existing evidence on the success of the eyewear. In her study, she concluded that there was no short-term advantage to using blue light glasses compared with standard clear lenses.

The eye “diseases” that are often associated with screens are due to the excessive amount of blue light exposure. Blue light can lead to conditions known as digital eye strain or computer vision syndrome, which has been reported by 69 percent of computer users. The major long-term risk that is associated with exposure to blue light is myopia, or nearsightedness. Myopia is a vision condition where you see objects near you very clearly, but items further away are more blurry. This occurs when the eye shape causes light rays to bend incorrectly, causing images to focus in front of instead of on the retina. These diseases that are claimed to be prevented by blue light glasses will not get better. The constant exposure to blue light with or without these glasses will have long-term effects on vision.

In terms of improved sleep quality with the use of blue light glasses, there are many factors that influence their effectiveness. The wavelengths that are emitted from blue light help us stay alert. In particular, blue light exposure will trigger the melanopsin-containing cells. These alert and send a signal to the brain, alluding to it being daytime. This effect can make it harder to fall asleep and can negatively affect your quality of sleep. This is why it is highly recommended that you avoid your screens before bed, such as binge-watching TV shows or scrolling on your phone prior to sleeping. There have been theories that blue light glasses help people with insomnia, yet there is not enough evidence to draw this conclusion. Additionally, it has been found that many of the blue filtering glasses that are commercially available and are a part of prescription lenses are not standardized. This implies the wavelengths that are being blocked are not fully understood and hinders the ability to accurately determine their effects.

Since blue light glasses have been proven not to have a significant impact on the eyes, here are some implementations that are beneficial in daily life to protect the eyes. The 20-20-20 method: every 20 minutes, look at something 20 feet away for 20 seconds. This can help with reducing eye strain, as you are breaking the constant focus on screens. Along with performing 20-20-20, it's important to sit 25 inches (an arm’s length) away from the computer screen. Furthermore, it is recommended that full-spectrum lighting be used during the day to help replicate the light from the outdoors.  Lastly, it is important to use artificial tears to refresh your eyes when they feel dry. This will prevent Dry Eye Symptom, which is a chronic condition. Overall, it is crucial for your health and brain to continue to practice these various activities. Not only will they help reduce eye strain, but they will also create a strong alerting stimulus. It is incredibly vital for the physical health of the eyes to take several breaks throughout the day and change up your environment, and it is highly recommended that eye check-ups are done frequently and vision is monitored. 

Overall, blue light glasses are not necessary to ensure your eyes are healthy and protect them from excessive amounts of blue light. While they have become a popular accessory for many in the digital age, scientific evidence suggests that the hype around these glasses do not live up to the actual effects. Although these glasses are not harmful to the eyes, there is insufficient evidence that demonstrates how they reducte eye strain, improve sleep, or prevent long-term eye damage. Many times, the discomfort from screen time is better managed through habits such as taking breaks, adjusting screen settings, and creating a healthy bedtime routine. Rather than relying on these blue light glasses, it’s better to take action that will truly protect eye health and overall well-being.

Ananya Yemme - President-Elect