Professionals, digital nomads, and creators all have one thing in common: they spend substantial time staring at screens. If you fall into this category, you've probably experienced one or more of the following problems: dry, watery eyes; blurred vision; or headaches.
One of the go-to solutions to these problems is blue light glasses. But do they genuinely work? Opinions vary—some assert their effectiveness, while others remain skeptical. This conflicting information can make it challenging to determine what to believe.
What is blue light?
Blue light is a type of visible light that falls in the range of 380-500 nanometers, commonly emitted by screens, such as computers, laptops, and TVs. Unlike UV light, blue light doesn't feel as intense, making it easy to overlook.
However, our bodies do perceive blue light as UV light. This is important because our bodies are designed to be active during the day, when we're exposed to sunlight, and to sleep at night, when there's no sunlight.
Blue light stimulates our brains directly. It's like a bright ray of sunlight during the day, telling us to wake up, work, or play.
So, if we're exposed to blue light at night, when sunlight is absent, our bodies may think it's still daytime. This can make it difficult to fall asleep.
What are blue light glasses?
Blue light glasses, also known as blue light blocking glasses or blue light filter glasses, are designed to block blue light from reaching our eyes. This can help to reduce the effects of blue light on our sleep-wake cycle.
Are they really effective?
While some argue that blue light glasses are unnecessary and ineffective, it's crucial to grasp the essence of the debate!
The debate about blue light glasses isn't about their potential to aid sleep. It's about whether blue light can damage our vision, specifically our retinas.
There's no clear consensus on this issue among doctors and researchers. Some studies have shown that blue light can damage the retina, while others have not.
Nevertheless, there is agreement that blue light can disrupt our circadian rhythm and make it difficult to fall asleep. Therefore, even if blue light glasses don't prevent vision damage, they may still be worth wearing to enhance your sleep quality.
To employees who spend hours in front of screens with blue light
If you're reading this article, chances are you spend a significant amount of time in front of a screen. Regardless of the time, your dedication to your work is admirable.
In addition to wearing blue light glasses, there are three other simple things you can do to reduce your exposure to blue light:
- Turn on the blue light filter (blue light screen protector) on your smartphone, computer, laptop, or TV.
- Try the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away.
(20 feet is a bit longer than the length of a car!)
- Sit far enough away from your screen. A good rule of thumb is to keep your screen at arm's length.
By following these tips, you can help to protect your vision and improve your sleep quality.