These days, time spent in front of a screen is at an all-time high. We scroll through social media, check emails, and use our devices on a daily, if not hourly, basis–myself included! Staying connected with our friends and being able to work remotely is a beautiful thing! But the side effects of too much time spent in front of a screen can be detrimental. Do blue light blocking glasses help reduce eye fatigue, headaches, and sleep issues arising from this increase in screen time?
What Is Blue Light, And Is It Harmful?
Blue light is a high-energy wavelength that comes naturally from the sun. It has a bad reputation, but exposure to blue light actually provides us with many health benefits–such as improved reaction times and an overall feeling of well-being. In fact, next time you’re feeling ‘blue,’ try seeking out some blue light!
Before technology, the sun was our only source of blue light. But today, most of our blue light exposure comes from LED lighting and from our digital devices. On its own, LED light is harmless. Too much blue light exposure (or exposure at times during the day when the sun is down) can irritate our bodies, resulting in physical distress and tension.
How Blue Light Affects Your Sleep Patterns
One of the most commonly reported effects of blue light exposure, specifically in the evening, is poor sleep. Melatonin–the magical hormone that signals to our body that it’s time to go to bed–is an important element in keeping our ‘internal clocks’ (or circadian rhythms) in balance.
Blue light mimics sunlight, our first natural source of energy, wakefulness, and sense of time. It’s no wonder then that a A Harvard study, revealed blue light exposure at nighttime impacts our body’s ability to secrete melatonin properly, and revealed a strong correlation between exposure to this light and reports of poor sleep.
Getting good, quality sleep is so important. When we don’t sleep well, other health concerns, such as depression, anxiety, and high blood pressure, can develop.
Will Blue Light Cause Long Term Eye Damage?
Health experts believe that it is the behavior of looking at our devices for six or more hours each day, rather than the blue light exposure itself, causing the symptoms of physical distress. A Harvard Health study in 2019 states that “Blue light from electronic devices won’t increase the risk of macular degeneration or harm any other part of the eye. The Academy of Ophthalmology released an article in January of 2020 agreeing with Harvard Health, stating that “blue light from computers will not lead to eye disease.”
Steps To Reduce Effects Of Too Much Screen Time
To help reduce headaches, eye fatigue, and sleep issues caused by too much screen time, here are a few steps you can take:
- Take frequent screen breaks
- Adjust your posture
(Often we unknowingly hold tension/hunch our shoulders while on our screens.) - Reduce your screen brightness, especially at night
- Switch from contacts to glasses
- Avoid screen time 2-3 hours before bed
(This avoids the mixed signals blue light sends to your internal body clock.)
Disclosure: Thank you for reading and sharing my content! The suggested products are ones that my family and I would also use, but I may collect a small commission on purchases made through some of the affiliate links on this page.
The Benefits of Blue Light Blocking Glasses
What are the benefits of blue light blocking glasses? Blue light blocking glasses have filters that reduce our exposure to blue light and can subsequently help reduce headaches and improve sleep for those who wear them.
You can snag a pair of these glasses for just $12-$20 on Amazon, and they come in various styles and colors. While the evidence proving their actual effectiveness is still limited, most who wear them do report an improvement.
Here are some of the best-selling blue light blocking glasses on Amazon that I recommend trying:
- Classic Blue Light Glasses, by Swanwick – $69.00
- Reading/Gaming Glasses, 3 pack by LNEKEI – $16.98
- Retro Round Blue Light Glasses, 2 pack by FEIYOLD – $14.43
- Nerd Reading Gaming Glasses, 2 pack by Feirdio – $14.99
- UV400 Transparent Lens Glasses, 2 pack by MEETSUN – $9.99
- Computer Game Glasses, 1 pair by ANRRI – $25.95
Taking Care of Your Eyes Affects Your Overall Well Being
Making small shifts in your screen habits and purchasing blue blocking glasses can potentially make a big difference. Blue blocking glasses are affordable, fashionable, and readily available, and if you or your family are worried about the amount of time you’re spending on devices, these glasses may just hold the answer.
Do you have any tips or strategies of your own for reducing screen time? Do you wear blue-light blocking glasses? I’d love to hear your thoughts. Drop a comment below.
