Eyewear like blue light glasses are made to block blue light coming from digital screens. They can help reduce the amount of high-energy blue light that comes from digital screens, thus also reducing eyestrain and potentially improving sleep habits related to using digital screens late at night.
What’s blue light?
Blue light is one of the highest energy wavelengths in the visible light spectrum. It’s the same light that comes from the sun. With modern technology blue light also comes from our digital screens, like our smartphones, computers, and tablets. Most digital screens today use LED lights to enhance brightness, which emit strong blue light waves.
Blue light in its natural form helps regulate the body’s sleep and wake cycles. Our exposure to blue light. especially at night, can potentially influence how we sleep.
What are blue light glasses?
Blue light glasses are eyewear with special lenses built in them. They’re called blue light filtering lenses, blue blocker lenses, or blue lens. They’re made to reduce exposure by filtering out blue light from both natural sunlight and digital screens. By doing so, they reduce eyestrain and other effects of using digital screens for extended periods of time.
Blue light glasses help with symptoms of digital eyestrain, which can be useful for work where some people stare at screens for a majority of the day. They make it easier to focus, make your eyes less tired, and reduce headaches.
What kind of damage/harm can blue light do to your eyes?
Because blue light is so high-energy, its wavelengths can create a flare that affects visual sharpness and clarity. This can cause eyestrain or headaches, especially when looking at digital screens for too long or for extended periods of time.
Digital eyestrain is a specific term that describes the effects of using electronic screens for extended periods of time. It’s a health issue linked to digital screen use, which is becoming increasingly common with today’s use of technology. This condition has various symptoms, including:
- Blurry vision
- Dry or irritated eyes
- Difficulty focusing
- Headaches, eyestrain
There’s also growing evidence that increased exposure to artificial blue light can cause eye damage. Too much blue light is dangerous for the retina and can accelerate degeneration in the eyes. A study also found that over-exposure to screens increases the risk for sleep disorders due to the exposure to blue light.
Read more: Sleep Deprivation Is Exhausting You
What’s the research on blue light glasses?
Research shows that our circadian rhythm is greatly influenced by exposure to blue light due to lowered levels of melatonin, a hormone that regulates our circadian rhythm and sleep cycle. A Harvard experiment compared blue light to green light exposure, and found that blue light suppresses melatonin levels twice as long as green light, and disrupted circadian rhythms at a greater rate.
Another study at the University of Toronto compared melatonin levels between people wearing blue light-blocking glasses and those without. They found that blocking out blue light significantly protected eyes against negative effects. There are other studies that suggest that filtering blue light can reduce these effects and improve performance at night. These effects have been tested in adolescents as well, revealing similar results in reducing the effects of screen exposure at night.
If you’re staying up late, reducing the amount of screen exposure is better for your sleep quality and get sufficient sleep to wake up one time.
Other things that can help reduce blue light effects
If you work in a job where you have to use screens for most of your day, you should pay attention to how your eyes are feeling. If you experience any negative side effects mentioned, like eyestrain or headaches, there’re some things you can do to help reduce those effects, like:
- Sit at a distance from your screen
- Use eyedrops if you feel like you have dry eyes
- Dim the lighting in the room when you’re using bright screens
- Switch away from contact lenses
- Reduce fatigue by taking breaks from looking your screen every 20 minutes
If you’re using your digital devices late at night, the blue light can disrupt your brain’s response to your sleep and wake cycles. Explore options; there’s a lot of sleep tech out there that can help you optimize getting restful sleep and well-rested mornings.
Better sleep tech
We can offer the best sleep quality with technology like VibeRise, which wakes you up more slowly, without disrupting you from deep sleep. Even if you went to bed late, waking up to a silent, gentle alarm is shown to improve your sleep quality & wake you up feeling more well-rested. Learn more about VibeRise and getting better sleep.