Spending hours in front of screens has become part of daily life. You might be doing this for work, to catch up on messages, or to wind down with a favorite show. But the digital fatigue kicks in after a while. It presents symptoms such as dry eyes, blurry vision, and a dull ache behind your eyes. This is the reason blue light glasses have been introduced in the market, promising to reduce eye strain and improve comfort during screen time. But do these glasses truly work?
What Is Blue Light?
Blue light is a high-energy visible (HEV) light that the sun emits. Also, it can be artificially emitted by digital screens, LED lights, and some indoor lighting. This light is not inherently bad. Indeed, the natural blue light of sunlight helps regulate your circadian rhythm and mood. The issue comes when you are exposed to high amounts of artificial blue light from screens for extended periods, especially without breaks or proper lighting. This constant exposure has been linked to digital eye strain. This condition can cause symptoms like tired eyes, dryness, headaches, and trouble focusing.
What Blue Light Glasses Are Designed to Do
The special lenses in blue light-blocking glasses filter out or absorb a portion of blue light emitted from screens. Some are yellow or amber tint while others look almost clear but still claim to offer protection. These glasses can minimize the effects of digital eye strain and potentially improve sleep quality when used at night. They work by reducing blue light exposure, especially during long stretches of screen time.
What Studies Reveal
Some studies suggest that blue light filtering lenses can help reduce discomfort from screen use, especially during the evening when your eyes are more sensitive and your natural circadian rhythm is kicking in. Other research has found mixed or minimal results when it comes to eye strain specifically. One of the challenges is that digital eye strain is not caused by blue light alone. It is usually a combination of poor posture, lack of blinking, glare, and improper screen distance. Also, extended focus without breaks is a factor. Thus, blue light glasses are not a magic fix for every screen-related symptom.
Who Might Benefit Most
Blue light glasses may help reduce visual fatigue and support your body’s ability to wind down before bed if you spend a lot of time on screens. People who are sensitive to screen brightness or who work in dimly lit environments often report feeling more comfortable with blue light filters.
Also, they are a helpful tool for those who already wear prescription lenses since a lot of blue light coatings can be added to regular glasses. Trying a pair might be worth it if you have ever noticed your eyes feel more tired after prolonged screen time. This allows you to see how your eyes respond.
Other Ways to Reduce Eye Strain Naturally
The following are other habits that can go a long way toward keeping your eyes happy even with blue light glasses:
- Follow the 20-20-20 rule. Look at something 20 feet away for 20 seconds every 20 minutes. This gives your eyes a break from constant close-up focus.
- Blink more. Your blink rate drops when you stare at a screen. Blink and keep your eyes lubricated.
- Adjust screen settings. Turn down the brightness or switch to dark mode in the evenings. A lot of devices also have built-in night shift or blue light filter settings.
- Check your lighting. Do not work in the dark with a bright screen. Ambient lighting can reduce contrast and strain.
- Keep screens at arm’s length. Your eyes work harder to focus when they are too close to the screen. About 20–24 inches away is a comfortable distance for most people.