Blog post by: Eye Physicians of Long Beach
Are you spending countless hours in front of digital screens? Whether for work or entertainment, laptops, smartphones, and TVs have become an unavoidable part of many people’s daily lives.
There’s been much discussion about blue light glasses as a solution for digital eye strain, but what does the science actually say? Keep reading to learn if blue light glasses really help!
What is Blue Light?
To understand the debate surrounding blue light glasses, it’s important that you first comprehend what blue light is and where it comes from. Blue light is a specific portion of the visible light spectrum.
What makes blue light unique is its higher energy content compared to other visible light wavelengths, due to its shorter wavelength. This property allows it to scatter more easily in the atmosphere – it’s why we see the sky as blue.
Contrary to what many people believe, digital devices aren’t the primary source of blue light in our lives. The sun is our most significant source, producing far more blue light than any artificial source.
However, our exposure to artificial blue light has increased dramatically with the proliferation of LED technology. This includes not just our digital devices but also LED lighting, fluorescent bulbs, and even the energy-efficient bulbs in our homes.
The key difference lies in the proximity and duration of exposure. While sunlight is more intense, most people typically don’t stare directly at the sun, whereas many often look at screens from very close distances for extended periods.
What Are the Real Effects of Blue Light on The Eyes?
During daylight hours, blue light plays several vital physiological roles in the body. It helps regulate your circadian rhythm, the internal clock that governs your sleep-wake cycle.
Natural blue light exposure during the day boosts alertness, aids memory and cognitive function, and helps maintain a good mood, similar to how bright sunny days can lift our spirits. However, the concerns about digital eye strain are real, even if their cause might be misattributed.
When people experience symptoms like dry or irritated eyes, fatigue, headaches, blurred vision, and neck and shoulder strain, they often blame blue light. However, it’s a bit more layered than that.
These symptoms typically stem from how we interact with digital devices rather than the blue light they emit. When we focus on screens, we tend to blink less frequently, hold tense postures, and maintain fixed focal distances for extended periods.
These behaviors, rather than blue light exposure itself, are the primary contributors to digital eye strain. The most scientifically supported concern about blue light relates to its effect on our sleep patterns.
Evening exposure to blue light can interfere with our body’s natural preparation for sleep by suppressing melatonin production.
This disruption becomes particularly relevant in our modern lifestyle, where many people use phones or tablets right before bedtime.
What Does Science Say About Blue Light Glasses?
The scientific evidence regarding blue light glasses presents a complex picture. However, The American Academy of Ophthalmology’s position is clear: there’s currently no convincing scientific evidence that blue light from digital devices causes eye damage or strain.
Multiple controlled studies have failed to demonstrate significant benefits of blue light filtering lenses for symptoms of digital eye strain. Some researchers suggest that any perceived benefits might be attributable to the placebo effect or the anti-reflective properties of the lenses rather than their blue-light filtering capabilities.
What Are More Proven Ways to Protect Your Eyes?
Rather than focusing solely on blue light filtering, eye care professionals recommend a comprehensive approach to digital eye health. The cornerstone of this approach is the 20-20-20 rule, a simple but effective strategy.
Every 20 minutes, take a 20-second break to look at something at least 20 feet away. These breaks allow you to blink more normally, helping maintain proper eye lubrication.
When staring at screens, you will naturally blink a lot less than normal. This reduced blink rate can lead to dry eyes and increased discomfort.
While it might seem awkward at first, practicing conscious blinking during screen time can significantly improve comfort.
Your screen should be positioned at arm’s length and slightly below eye level to minimize neck strain. The ambient lighting in your workspace also matters significantly – it should be roughly as bright as your screen to reduce contrast stress on your eyes.
While it might seem awkward at first, practicing conscious blinking during screen time can significantly improve comfort.
When to Seek Professional Help
Digital eye strain symptoms can sometimes mask more serious vision problems that require professional attention. If you experience persistent symptoms despite implementing good screen habits, it’s essential to schedule a comprehensive eye exam with your eye doctor at Eye Physicians of Long Beach.
Your eye doctor can conduct specific tests to evaluate how your eyes function during computer use and identify any underlying vision problems that might be contributing to your discomfort. During your examination, be sure to discuss your daily screen usage patterns, including the types of devices you use and your typical viewing distances.
This information helps your eye care provider recommend personalized solutions, which might include prescription computer glasses, vision therapy exercises, or specific workplace modifications.
Remember, the most effective approach to maintaining healthy eyes in our digital world combines good screen habits, regular breaks, and professional eye care when needed. By taking a comprehensive approach to digital eye health, you can work to minimize discomfort and maintain productive screen time without relying solely on any single solution.
Are you experiencing symptoms of digital eye strain? Schedule an appointment at Eye Physicians of Long Beach in Long Beach, CA, today!