The average person in the United States spends 4 hours and 37 minutes a day looking at their phone, according to a study. December 2023 study. Globally, a January 2024 report said users aged 16 to 64 spend an average of 6 hours and 40 minutes on the Internet per day. This is much more than the less than two hours per day (outside of work) that experts recommend.
All that screen time can lead to side effects like headaches, eye strain, insomnia, and more. This is why many are turning to anti blue light glasses to try to protect their vision while on devices. Nowadays, there are many brands of blue light blocking glasses to buy from, including Felix Gray And peepers. You can get blue light lenses also for your glasses.
However, do blue light blocking glasses actually work and do they make a difference for those of us who stare at screens for several hours? The answer is not as simple as yes or no.
What is blue light?
All visible light We humans see that it contains the entire spectrum of the rainbow, from red to violet. Within this spectrum are blue light waves, which help us stay alert and optimistic.
Learn more: Tired of eye strain? Here’s How Optometrists Say to Beat It
Anti-blue light glasses from the Felix Gray brand.
Blue light and sleep
Light affects your circadian rhythm. In the morning, light signals to your body that it’s time to wake up, which is why you tend to be more alert during the day. Blue light affects your circadian rhythm since it blocks melatonin production (the sleep hormone). At first glance, the screens of our electronic devices don’t appear blue, but they actually emit short blue wavelengths. If you’re an avid social media person at night or an evening gamer, you’re essentially telling your brain that it’s time to stay awake instead of winding down to sleep.
Blue light has its positive attributes. Since it makes you more alert, blue light therapy is used for people experiencing unexplained tiredness or fatigue. seasonal affective disordera type of depression. It can help people with memory loss and is said to improve cognitive function. When the sun sets, the lack of light signals our body to start producing melatoninthe hormone responsible for us falling asleep.
Learn more: Best Melatonin Supplements of 2024
Before the advent of artificial light, the sun regulated our sleep schedules. Today we are exposed to light all day and all night. While exposure to light waves after dark delays our body’s production of melatonin, blue light waves can be particularly problematic because they keep us alert. 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 issues that arise from our ever-increasing growth. screen time: digital eye strain and exposure to blue light.
According to the American Optometric AssociationDigital eye strain is “a group of eye and vision-related problems that result from prolonged use of computers, tablets, e-readers, and cell phones.” These problems range from blurred vision and dry eyes to headaches and neck pain.
By looking at screens all day, we are also exposed to blue light waves, which are believed to cause a host of problems. There is conflicting evidence on how exposure to blue light affects your eyesbut doctors and researchers agree that it affects your circadian rhythm.
What does my screen have to do with it?
Compared to fluorescent and incandescent bulbs, LEDs can emit a significant amount of blue light. Unfortunately for those of us who get to grips with our technology after the sun goes down, LEDs are used in countless smartphones, tablets and TV screens. Tech products with an LCD screen, like laptops, iPads, and older iPhones, still use LEDs to backlight their displays.
Tips for Managing Blue Light Before Bed
Here are some practical ways to reduce blue light exposure before bed:
- Finish work at least three hours before bed.
- Turn off all overhead lights right after dinner to keep your room dark.
- Put your phone in Do Not Disturb mode to minimize blue light disruption.
- Put away all electronic devices like your phone or television 30 minutes before going to bed.
Is blue light bad for the eyes?
Blue light has been linked to all kinds of problems, since causing digital eye strain has making us blind. There is a lot of conflicting evidence about how harmful this product actually is.
THE American Academy of Ophthalmology says there is no evidence that blue light emitted specifically from screens can cause eye damage, because we are exposed to blue light from the sun all day.
Peepers offers colorful blue light glasses.
Speaking to CNET, Dr. Raj Maturi, clinical spokesperson for the American Academy of Ophthalmology, explained: “During the day, you receive 10 times more blue light from the sun than from your computer screen Our body has evolved to handle this light.
Research compiled by the AOA indicates that Prolonged exposure to blue light (such as sitting in front of a computer all day) can damage 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 blue light may contribute to eye fatigue.
What are anti-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 passing 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 blocking glasses you can buy also claim to help reduce eye strain. Most are intended to be worn during the day when we work at a computer and at night to prevent blue light from screens from keeping us from sleeping.
Should I get blue light blocking glasses?
It depends. Do you want or need to look at your phone after dark and then have trouble falling asleep?
There is plenty of evidence that blue light affects when our bodies create melatonin. So if you use screens long after the sun goes down, these glasses might help. keeps you from staying awake later than you want.
If you suffer from digital eye strain, there is a simple exercise you should try before investing in new glasses. Use 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 draw your attention away from your screen, allowing your eye muscles to relax and preventing eye strain.
As for me, I’m writing this article with a pair of anti-blue light glasses that I’ve been using from time to time for a few months. Although I’m not 100% sure that they help my eyes, I notice that my eyes are less tired at the end of the day.
Could this be a placebo? Sure, but I’ll keep wearing them to find out.
