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Are blue light glasses effective? Can they help you sleep?


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 between 16 and 64 years old spend an average of 6 hours and 40 minutes on the Internet per day. That’s much more than the less than two hours a day (outside of work) that experts recommend.

All that screen time can have side effects like headaches, eye strain, insomnia, and more, which is why many turn to blue light glasses to try to protect their vision while using devices. Today, there are many different brands of blue light glasses to purchase, including Felix Gray and Eyes. you can get blue light glasses Also for your prescription glasses.

However, do blue light glasses really work and 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?

From talking refrigerators to iPhones, our experts are here to help make the world a little less complicated.

All visible light What humans see contains the entire spectrum of the rainbow, from red to violet. Within that spectrum are blue light waves, which are said to help us stay alert and optimistic.

Read more: Are you tired of eye strain? This is how optometrists say you have to get over it

blue light glasses

Blue light glasses from the Felix Gray brand.

Angela Lang/CNET

From talking refrigerators to iPhones, our experts are here to help make the world a little less complicated.

Blue light and sleep.

Light affects your circadian rhythm. In the morning, light tells 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 blocks melatonin production (the sleep hormone). At first glance, the screens on 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 late-night gamer, you’re basically telling your brain that it’s time to stay awake instead of winding down to sleep.

Blue light has its positive attributes. Because it makes you feel more alert, blue light therapy is used for those suffering from unexplained fatigue or seasonal affective disorder, a type of depression. It can help those with memory loss and is believed to improve cognitive function. When the sun sets, the lack of light signals our body to start producing melatonin, the hormone responsible for making us sleep.

Read more: Best Melatonin Supplements of 2024

Before the arrival of artificial light, the sun regulated our sleep schedules. Nowadays we are exposed to light all day and well into the night. While exposure to light waves after dark slows our body’s production of melatonin, blue light waves can be especially 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 it bad to spend too much time in front of the screen?

The short answer? Probably.

Doctors and researchers are largely focused on two problems that arise from our increasing screen time: digital eye strain and blue light exposure.

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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 said to cause countless problems. There is conflicting evidence about how blue light exposure affects your eyesbut doctors and researchers agree that it does affect your circadian rhythm.

What does my screen have to do with this?

Compared to fluorescent and incandescent bulbs, LEDs can emit a significant amount of blue light. Unfortunately for those of us who approach our technology after dark, LEDs are used in countless smartphones, tablets, and TV screens. Technology products that have an LCD screen, such as laptops, iPads, and older iPhones, still use LEDs to illuminate their screens.

Tips to manage blue light before sleeping

Here are some practical ways to reduce blue light exposure before bed:

  • Finish work at least three hours before bedtime.
  • Turn off overhead lights immediately after dinner to keep the room dark.
  • Put your phone in Do Not Disturb mode to minimize blue light interruptions.
  • Put away any electronic devices like your phone or television 30 minutes before bed.

Is blue light bad for your eyes?

Blue light has been linked to 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.

He American Academy of Ophthalmology says there is no evidence that the blue light specifically emitted by screens causes eye damage, since we are exposed to blue light from the sun all day long.

blue light glasses

Peepers offers colorful blue light glasses.

Angela Lang/CNET

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 bodies have evolved to deal with it.” with 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 cause damage to your retina — the innermost layer of the eye that sends signals to the brain to process what you’re seeing.

Prevent blindnessa nonprofit dedicated to mitigating vision loss, also says early research suggests 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, ultraviolet light. That means that if you wear 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 intended to be used during the day while working in front of a computer and at night to prevent blue light from screens from keeping us awake.

Should I wear 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 ample evidence that blue light affects when our bodies create melatonin, so if you use screens long after sunset, these glasses could help. prevent you from staying awake later than you want.

If you’re dealing with digital eye strain, there’s 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 divert attention from the screen, allowing the eye muscles to relax and prevent eye strain.

As for me, I’m writing this article wearing a pair of blue light glasses that I’ve used off and on for the past few months. While I’m not 100% sure they are helping 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 using them to find out.





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