The Complete Guide to Blue Light
The Blue Light Craze
Chances are you may have heard the term blue light being thrown around a lot over the last year or so. There have been claims that blue light is harmful for your eyes and is caused by using devices such as computers, Smartphone’s and tablets. This in turn has sparked a new market for lenses that block blue light and thus save your eyes from destruction. Or do they? Not everyone is sold on the idea that screen time can account for any actual damage caused by blue light and how much a blue light blocking lens can help.
$18 Million in Sales in 2019
However, even without medical evidence blue light blocking lenses accounted for over $18 million in sales in 2019. The claimed benefits of the glasses include less eyestrain, improved sleep and prevention of eye disease.
But do these blue light glasses actually work? That kind of depends on who you ask.
What is Blue light?
First of all let’s go into a brief explanation of what blue light is and how it differs from other forms of harmful light such as UV. Blue Light or more specifically High Energy Visible Light (HEV) is a portion of the light spectrum which ranges from 380-500nm and it is everywhere.
1/3 of All Visible Light
It may seem like a new discovery but blue light actually represents about a third of all visible light and comes mostly from the sun. We were getting plenty of blue light before modern digital life began.
The Concern is the Exposure
Blue light is the same, whether it's coming from the sun or a Smartphone, the difference is the intensity and amount of exposure. Yes, digital devices such as computer monitors, flat screen TVs, tablets and Smartphone’s all emit HEV light but, they don’t match the intensity or frequency of sunlight.
Can Glasses help?
Not Always as Advertised
The advertised benefits of the blue light blocking glasses include less eyestrain, improved sleep habits, and prevention of eye disease. However given that blue light glasses are new to the market there is not a lot of research to prove that they can or cannot help.
For this reason they have not been able to be marketed as a medical device, like sunglasses have been. In fact, a chain of stores in the United Kingdom, Boots Ltd., was fined £40,000 in 2017 for misleading advertising that said digital blue light caused retinal damage and that special eyewear sold at Boots Ltd. could protect users, Optometry Today reported.
Not Exactly as Diagnosed
The American Academy of Ophthalmology says you don’t need them and has gone on record as not recommending any kind of special eyewear for computer users.
The organization says blue light from digital devices does not lead to eye disease and doesn’t even cause eyestrain. The problems people complain about are simply caused by overuse of digital devices.
Another argument in favour of blue light glasses is that they help you sleep better at night. Researchers agree that blue light from LED devices like your smartphone or laptop holds back the body’s production of sleep-inducing melatonin.
“You don’t need to spend extra money on blue light glasses to improve sleep — simply decrease evening screen time and set devices to night mode.”
A 2017 study done by the University of Houston found that participants wearing the glasses showed about a 58% increase in their night time melatonin levels. “By using blue blocking glasses we … can improve sleep and still continue to use our devices. That’s nice, because we can still be productive at night,” said Lisa Ostrin, PhD, a professor at the university’s College of Optometry, according to a university news release.
The American Academy of Ophthalmology takes a different approach. “You don’t need to spend extra money on blue light glasses to improve sleep -- simply decrease evening screen time and set devices to night mode,” the group says.
If You Can’t Beat Them, Join Them
Anecdotally, they Seem to Help
Whatever the little research that has been done may say about blue light glasses and their lack of evidence to help control certain factors such as eyestrain and sleep deprivation the majority of people who use them will tell you that they do in fact make a difference.
“My frequency of headaches have gone down. I’m able to focus on things easier on a screen.”
Susan Primo, OD, an optometrist and professor of ophthalmology at Emory University, agrees that the research so far shows digital overuse, not blue light, causes eye problems. But some patients who wear blue light glasses do report less eyestrain.
“It’s not terribly apparent that the glasses help when you’re wearing them, but I believe I can work longer and I know I can work more comfortably,” she says. “Usually my eyes tap out after 4 or 5 hours of computer work, but I can work longer with the glasses.” — Katie Dowling
“I use them so often that I have a pair of blue light glasses around my neck all day,” he says. “I’m not an optometrist. I just know that my eyes don’t get as tired at the end of the day. My frequency of headaches has gone down. I’m able to focus on things easier on a screen.”
— Jack Fleury
Summary
Serious Potential Benefit – No Real Risks
What can we take away from this wonderful world of new age blue light lenses? Essentially there is no proven medical research that proves blue light causes any form of eye disease. Nor is there any evidence that they help prevent eyestrain, headaches or lack of sleep caused by screen time. Most Optometrists will say that simply lowering the amount of time spent on these devices will alleviate the above symptoms.
However, most users of blue light blocking lenses find that they make a difference in day to day activities. They report less eyestrain, headaches and are able to stay fresh while working longer hours.
What has been proven is that there is no downside or harmful side effects of wearing blue light glasses. There are only potential benefits, either real or perceived. Most optometrists and opticians can add blue light lenses for $40 - $100 and it seems that most people are willing to spend a little extra to get the potential benefits. The projected global sales of blue light blocking lenses are estimated to rise from 18 Million in 2019 to 27 million by 2024.
So, why not?
The Alternative? Give Your Eyes a Break
If you’re worried about how computers and other blue light-emitting screens are affecting your eyes, you can find relief without special eyewear.
The American Academy of Ophthalmology, the Vision Council, and other vision-related organizations urge moderation in screen use. Most of them recommend adopting the 20-20-20 rule. That means that every 20 minutes you’ll look at an object at least 20 feet away for 20 seconds.
The American Academy of Ophthalmology also recommends taking these steps:
Adjust your seat, or the position of your computer, so your eyes are about 25 inches from the screen. Position the screen so you’re gazing slightly downward.
Use a matte screen filter on the screen to reduce glare.
Use artificial tears when your eyes feel dry.
Pay attention to the lighting in the room where you work. You might try increasing your screen contrast.
If you wear contact lenses, give your eyes a break by wearing glasses now and then.