Do Blue Light Blocking Glasses Really Work? A Detailed Look at the Evidence

Do Blue Light Blocking Glasses Really Work?

Blue light blocking glasses have become a popular way to purportedly decrease eye strain, get better sleep, and experience other benefits by filtering out blue light from screens and devices. But do these special glasses really work as well as companies claim? Let's take an objective look at the scientific evidence.

What is Blue Light?

Blue light is a high-energy visible light that is emitted from many digital devices like phones, tablets, and computer screens. It has very short wavelengths ranging from about 380 to 500 nanometers.

Some key facts about blue light:

• It is part of the visible light spectrum that humans can see.
• The sun emits high amounts of natural blue light.
• Screens like phones and computers also produce artificial blue light.
• It has the shortest wavelengths and highest energy in the visible spectrum.
• Research has linked prolonged blue light exposure to eye strain and sleep disruption.

How Do Blue Light Blocking Glasses Work?

Blue light blocking glasses use special patented lens coatings and dyes designed to filter out and absorb blue light from 400-500 nm wavelengths.

Different glasses block varying amounts of blue light. Here are the general ranges:

• Low blocking glasses - Block 20-50% of blue light
• Medium blocking glasses - Block 50-90% of blue light
• High blocking glasses - Block 90-100% of blue light

While completely eliminating all blue light exposure probably isn't beneficial, proponents argue that decreasing blue light exposure in the evening helps minimize disruption of healthy sleep cycles. The goal is to find a healthier balance between blue light and other light wavelengths.

Do Blue Light Blocking Glasses Reduce Eye Strain?

Some studies have found wearing blue light glasses may modestly reduce digital eye strain. One study had participants use screens for 2 hours with either blue light blocking glasses or placebo glasses. The blue blocking glasses group reported less eye strain.

However, other studies have been inconclusive about blue blockers reducing eye strain. Generally more independent research is still needed on their direct eye health benefits.

The limited evidence so far suggests blue light glasses may not completely eliminate eye strain, but could decrease it to some degree. Using the 20-20-20 rule also helps reduce eye fatigue from screens.

Do Blue Light Blocking Glasses Help You Sleep Better?

Research on whether blue blockers lead to better sleep is mixed. A few studies have found some benefit, like less sleep disruption and improved sleep quality with blue light glasses worn before bed. However, many studies find no significant improvement in sleep metrics.

Experts note it likely depends on the individual. Those already having significant sleep issues due to blue light exposure are more likely to benefit from blocking glasses. For people sleeping normally, they may not see a major difference.

Other Possible Benefits of Blue Light Blocking Glasses

While more research is still needed, some early studies suggest potential benefits of blue light blocking glasses for:

• Less eyestrain and headaches from screens
• Lower risk of Macular Degeneration
• Better night driving visibility
• Enhanced sleep quality and mood
• Increased melatonin hormone secretion

However, many larger scale studies dispute benefits for some of these. The science around blue light blocking glasses remains speculative. Though they show promise for some wearers, more definitive research is still forthcoming.

Do Blue Light Blocking Glasses Have Any Risks?

There are a few potential downsides associated with blue light blocking glasses to consider:

• May impair color perception and visual acuity
• Not scientifically proven to be necessary for most wearers
• Can be expensive compared to other glasses
• Too much blue light blocking may have unknown long-term effects

Also, children likely don't need the level of blue light blocking adult glasses have. Their growing eyes still need some blue light exposure for healthy development. Moderately blocking glasses can be worn occasionally as needed rather than all day.

Tips for Using Blue Light Blocking Glasses

If you want to try wearing blue light blocking glasses, keep these tips in mind:

• Use selectively in the evening, not all day long.
• Pick low or moderate blue light blocking glasses to start.
• Get glasses with anti-reflective coating to avoid eye strain.
• Make sure glasses have UV protection.
• Try both computer glasses and nighttime sleep glasses.
• Use in combination with software apps that filter blue light.

Be wary of excessive marketing claims by glass companies. Look for independent testing results confirming a product's exact blue light filtering capabilities.

Other Ways to Protect Your Eyes from Blue Light

If you're unsure about buying blue light blocking glasses, there are other ways to reduce blue light exposure:

• Install anti-blue light software on devices
• Limit screen time before bedtime
• Keep phones away from your bed at night
• Use night shift or night mode settings on devices
• Sit further away from screens
• Take frequent breaks following 20-20-20 rule

Layering these approaches provides comprehensive blue light protection without fully relying on unproven glasses. But for those already experiencing digital eye strain or sleep issues, blue blockers may provide extra help as needed.

The Bottom Line

While more research is still emerging, the overall consensus is that blue light blocking glasses:

• May provide minor benefits for some wearers but are likely unnecessary for most healthy individuals.
• Won't completely eliminate eye strain or drastically improve sleep but can offer incremental improvements.
• Should be worn selectively during targeted times like evening computer use or nighttime screen viewing.
• Pose little risk for most healthy wearers when not overused.

Talk to your eye doctor about whether trying computer glasses or blue light blocking sleep glasses could be worthwhile for you personally. But also implement proper screen habits to protect your eyes and sleep cycle in other proven ways.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.