Blue light glasses are often recommended for eye strain prevention. It’s believed that blocking blue light can alleviate eye strain. However, recent research challenges this notion, suggesting that blue light may not be as harmful as believed and as a result, blue light glasses might not be very effective. This article explores the myths and facts about blue light glasses.
Blue Light Glass: A Brief Overview
Blue Filter glasses have gained global popularity, touted as the ultimate solution for eye strain and headaches. However, recent research papers suggest a different narrative. Before going into more details, let’s start with the basics.
What is Blue Light?
Blue light refers to a segment of the visible light spectrum characterized by relatively short wavelengths and high energy. Visible light consists of various colors, each corresponding to a specific range of wavelengths. Blue light falls on the shorter wavelength end, typically ranging from about 380 to 500 nanometers.
Is Blue Light Harmful?
Blue light is omnipresent in our surroundings and is not inherently harmful. Exposure to natural blue light from the sun plays a role in regulating our circadian rhythm, essential for maintaining a healthy sleep-wake cycle. Additionally, retina cells contain pigments, namely lutein and zeaxanthin, acting as natural blue light blockers to protect against excessive blue light. However, concerns arise with the increasing use of digital devices emitting artificial blue light.
The concern stems from the potential interference of blue light exposure, particularly in the evening, with melatonin production—a hormone crucial for sleep regulation. Despite concerns, researchers have concluded that blue light has no long-term adverse effects on eye health due to extended screen time and exposure to artificial sources of blue light. Moreover, the phenomenon of “digital eye strain” may be attributed to reduced blinking frequency and intense screen focus.
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Do these glasses actually work?
While there was a common belief that blue light filter glasses aid in sleep, headaches, and digital strain, the scientific consensus suggests otherwise. Blue light Filter glasses are deemed ineffective as they cannot completely prevent all blue light from entering the eyes. Surprisingly, according to a research paper published by Laura E Downie et al, these glasses only block 28-48% of blue light, while Ohta and Mashiko (2022) concluded smartphones typically emit 10% to 20% of blue light, and sunlight remains a more significant source ranging from 20%-40%. In essence, such glasses are dismissed by ophthalmologists and doctors as marketing scams. It offers a solution to a problem that may not even exist while simultaneously performing poorly at its intended purpose.
How to Prevent Eye Strain?
Preventing eye strain and headaches involves basic practices such as maintaining a proper sleep schedule, avoiding smartphone use at least two hours before bedtime, and giving your eyes periodic breaks. While the 20-20-20 rule is often recommended by many doctors, researchers emphasize that any breaks from repetitive computer work or screen exposure are beneficial. Additionally, activating “night mode” settings on devices during the evening can help reduce blue light exposure and mitigate potential effects on sleep.
Blue Light Glass: Conclusion
In short, blue light glasses might not be as helpful as there touted to be, and their claims seem to be largely exaggerated. Even though people worry about the effects of blue light from screens, these glasses don’t seem to provide a complete solution. It’s better to take breaks from screens, follow a good sleep routine, and use features like “night mode” on devices. Blue light glasses may not be the magical fix they’re advertised to be, and simple habits can do more to prevent eye strain and headaches.
- Check out our first impressions of the Vivo X100 Pro here.
