Do You Really Need Blue Light-Blocking Glasses? Insights from Science

In recent years, blue light has garnered significant attention, leading many individuals to consider blue light-blocking glasses as a means of protecting their eyes from digital screens. But how concerning is blue light exposure from devices, and do these glasses truly provide any benefits?

Understanding the Sources of Blue Light: Natural vs. Digital

Most of the blue light we encounter actually originates from the sun rather than our electronic devices. Research indicates that the amount of blue light your eyes receive in just one minute of outdoor exposure is greater than the blue light emitted from 24 hours of screen time.

While ultraviolet (UV) light is associated with eye conditions such as cataracts and macular degeneration, there is currently no evidence suggesting that blue light from screens increases the risk of these issues in humans.

Investigating Eye Strain: Do Blue Light Glasses Make a Difference?

One of the primary reasons people invest in blue light-blocking glasses is the belief that blue light causes digital eye strain. But what does the science say?

There has been only one randomized, double-blind, controlled study on the effectiveness of blue light glasses. In this study, 120 computer users were divided into groups: some were given blue light-blocking glasses, while others received no recommendations for such glasses. Additionally, some participants received clear (placebo) glasses, while others were provided with actual blue-blocking lenses.

After two hours of screen time, eye strain was assessed both subjectively (participants' feelings) and objectively (clinical evaluation).

Study Findings:

• Blue light-blocking glasses did not alleviate symptoms or signs of eye strain.

• Recommendations from a doctor had no impact on the effectiveness of the glasses.

While this study focused on a two-hour period of screen use, further research on prolonged screen usage (over 10 hours a day) would be valuable.

Should You Purchase Blue Light Glasses?

If you enjoy wearing blue light-blocking glasses, feel free to continue using them. However, if you are considering a purchase solely for eye protection or to alleviate strain, the current research does not support their effectiveness.

Instead, if you are experiencing eye strain, consider trying these alternatives:

• The 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds.

• Proper Lighting: Ensure that you are not working in dim environments that may increase screen glare.

• Frequent Blinking: Screen use can reduce blinking, leading to dry eyes. Make a conscious effort to blink regularly or use artificial tears if necessary.

Source: R. Wong, MD