Do blue light glasses help eye strain?

Have you ever wondered if blue light glasses can actually help reduce eye strain?

We look at blue light glasses, with an optometrist’s insights and alternative tips to help fatigued eyes.

Blue light is part of the visible spectrum of light, which is found across all sources of light.

While blue light is usually associated with digital devices, interestingly, Bupa Optometrist Karen Makin explains, the largest source actually comes from the sun.

That said, blue light is also commonly found in electromagnetic energy. It contains more energy than other light sources (like red light).¹

According to research, over-exposure to blue light can:

• cause visual fatigue
• reduce macular health
• disrupt sleep.²

However, blue light does serve a purpose (in the right amounts). Makin says that it’s needed to maintain good overall health, as “it regulates our natural circadian rhythm (waking and sleeping cycle), promotes alertness and memory and boosts mood.”

When it comes to digital blue light, Makin says that eye stain is often the result of spending too much time on devices.

Unfortunately, turning down the brightness isn’t the solution. “Decreased contrast will often result in our eyes working harder to see text and objects on our screens,” Makin adds.

Blue light glasses typically look like regular glasses. But inside their lenses are special filters that block out some of the blue light that’s emitted from things like phones and laptops.

“Rather than the blue light from the device entering our eyes, the lenses ‘block’ or absorb this wavelength of light and prevent it from passing through to our eyes,” Makin says.

So, for someone who is glued to a screen or digital device for long periods of time, these glasses, in theory, may help reduce symptoms of eye strain and allow you to work more comfortably.

But is this theory a reality?

While blue light glasses are popular,³ research suggests that there just isn’t enough evidence to support the claim that they help alleviate eye strain.⁴

However, this isn’t to say they won’t work for you.

If you’re sitting on the fence, Makin recommends trying out blue light glasses for a short period to see if you notice any improvements in eye strain. You might also keep an eye on your sleep quality while you’re at it, as blue light glasses may improve your sleep.

If blue light glasses aren’t helping you reduce eye strain (or they’re just not your thing), thankfully there are other ways to help.

Here are Makin’s top tips:

Makin says that the best way to prevent eye strain is to limit the amount of time you spend on your devices.

You might start with the 20-20-20 rule. That is, for every 20 minutes you spend on a blue-light emitting digital device, look at something non-digital that’s 20 feet away for at least 20 seconds.

As well as using the 20-20-20 rule, Makin recommends also taking a break from your devices at least every hour to help relax your eyes and ease strain.

“Go for a walk, look out the window, change your focus from the screen,” she says.

Whether you’re working at the office or on your home sofa, Makin says that it’s crucial to have good room lighting when you’re spending long periods on your devices.

“You want to try to avoid any shadows on the screen or items you are looking at,” she says.

Makin also points out that having a good workstation set up, with good ventilation, will help to reduce any symptoms of eyestrain.