Do blue light glasses actually protect your eyes? Ophthalmologist shares the truth

Blue light that gets emitted from screens ca disrupt our sleep cycle (Picture: Pexels)

• Blue light glasses may help reduce eye strain and headaches.
• They can improve sleep quality if used in the evening.
• Not everyone needs blue light glasses; screen habits also matter.

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How many hours do you spend in front of a screen? A simple question, but one that will likely put a lot of people in a spot. While we do spend a great amount of time scrolling reels mindlessly, what is also true is that our work and other things make it inevitable for many of us to put our gadgets away for a long time. The result? A great amount of exposure to blue light that devices emit.

This explains why so many people have either bought, or are thinking to buy blue light glasses. Moneycontrol team spoke to Dr Prashaant Chaudhry, Senior Consultant & Head Ophthalmology and Refractive Surgery, Aakash Healthcare, to understand what these glasses really do and if they are worth the hype.

"Blue light glasses are becoming more popular, because people are spending more time on screens for work, school, and fun. Eye strain caused due to excessive screen time is a legitimate problem and this is where blue light glasses can help," he said.

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Impact of blue light on one's health

Exposure to blue light, especially during the night, can interfere with the body’s natural sleep cycle by inhibiting the production of melatonin, the hormone that controls sleep. This can result in poor sleep quality and fatigue. Exposure to screens can also cause digital eye strain, dryness, and headaches, shared Dr Chaudhry.

Benefits of blue light glasses

If you spend a lot of time in front of a screen, blue light glasses may help with symptoms of digital eye strain like dryness, irritation, and fatigue. "Some users have reported that they feel better after using the glasses. Besides, they also reported a drop in the frequency of headaches. If you use them in the evening, they may also help you sleep better," he told Moneycontrol.

Who should use blue light glasses

People who spend a lot of time on computers, phones, or tablets, like office workers, students, and gamers, may benefit from using the blue light glasses, Dr Chaudhry opined. "Besides, people who get frequent headaches, eye strain, or pain after using a screen can also think about using the glasses. Since the glasses help block blue light from entering the eyes, one can also be able to sleep better," he added.

Disadvantages of using blue light glasses

Dr Chaudhry shared that blue light glasses can't reverse any damage caused to eyes, and they are not designed for everyone. "I have seen some people use blue light glasses to feel better instead of actually course correcting their screen habits. One must be conscious of the quality of lens too, as a poor quality one may change the way you see colours," he explained.

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Tips to counter blue light damage

The 20-20-20 rule says to look 20 feet away for 20 seconds every 20 minutes. Change the brightness of the screen, stay at the right distance, and don't use screens before bed. Make sure the room is well-lit and blink often to keep your eyes from drying out. Getting enough sleep, limiting screen time, and getting regular eye exams are all important for keeping your eyes healthy, Dr Chaudhry concluded.

FAQs on blue light glasses

Q. What are blue light glasses?

Blue light glasses are specially designed spectacles that filter or block a portion of blue light emitted from digital screens such as phones, laptops and televisions.

Q. What is blue light?

Blue light is a high-energy visible (HEV) light with short wavelengths. It is naturally present in sunlight but is also emitted by LED screens and digital devices.

Q. Do blue light glasses reduce eye strain?

Some people report reduced digital eye strain symptoms such as dry eyes, headaches and blurred vision. However, scientific evidence on their effectiveness is mixed.

Q. Can blue light glasses improve sleep?

Blue light exposure at night may suppress melatonin, the hormone that regulates sleep. Wearing blue light glasses in the evening may help improve sleep quality for some individuals.

Q. Are blue light glasses necessary for everyone?

Not necessarily. If you spend long hours in front of screens and experience discomfort, they may help. Otherwise, regular breaks and proper screen habits may be sufficient.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.