Key Takeaways
- The sun gives you far more blue light than your screens do.
- A 2023 review found blue light glasses may not ease screen-related eye strain.
- Computer glasses, screen breaks, and a good monitor setup can help with tired eyes.
- An eye exam can help find the source of headaches, blur, or dry eye.
You’ve spent the afternoon working on your computer, and by dinner your eyes feel heavy and your forehead aches. You’ve seen advertisements that say a pair of blue light glasses can help with screen strain, so you wonder if they’re worth the money. At Dr. Bishop & Associates, our patients ask this question often, and we’re here to clear up the answer.
Blue-light glasses are designed to filter some blue light, but research has not established that they reliably reduce screen-related eye strain or improve sleep. If your eyes feel tired after using a computer, an adult eye exam with our team can help you find relief that fits your day.
What Is Blue Light?
Blue light is a visible wavelength of light. Some people are surprised to learn that the sun is the biggest source of blue light because it’s so heavily associated with screens, but blue light is actually all around us.
How Blue Light Impacts Your Day
Blue light does helpful work for your body during daylight hours. It supports your natural sleep-wake cycle and boosts your alertness and mood.
It’s that same blue light that can disrupt sleep for some people. If you use screens right before bed, you may be signalling to your brain that it’s still daytime outside, which can make it more difficult for some people to fall asleep.
What Do Blue Light Glasses Do?
Blue-light glasses use lens materials or coatings designed to filter some blue wavelengths. The amount filtered varies by lens, and some lenses have a noticeable tint while others appear nearly clear. They are available with or without a prescription.
What Does the Research Say About Blue Light Glasses?
Eye Strain Results
You may hope blue light glasses can protect your eyes from eye strain. However, the research paints a different picture. A 2023 review found there is not enough evidence to say that blue light glasses help everyone with screen-related eye strain.
Sleep Results
There are mixed results on whether blue light glasses can help people fall asleep faster. Because there isn’t enough evidence to recommend blue light glasses for everyone, tailored recommendations for an individual may be more effective. If you notice that you have trouble falling asleep after using your device, it may be worth talking to your eye doctor about blue light lenses.
You could also try to take a break from screens before bed. For example, swapping your phone for a few chapters of a book in the evening is a simple, free place to start.
Kids and Blue Light
Extended screen use can contribute to temporary eye discomfort in children. Research has also linked more screen time and close-up work with a greater risk of myopia, or nearsightedness. Regular children’s eye exams can help monitor vision, and myopia management may help slow progression when appropriate.
Who Should Wear Blue Light Glasses?
When They May Be Worth a Try
Blue light glasses may be worth trying if you:
- You use screens heavily in the evening.
- You find them comfortable and like them as a reminder of your screen habits.
When Other Options May Help More
If you’re experiencing symptoms of eye strain, including tired eyes, headaches, or blurry vision that comes and goes, your eye doctor can talk to you about other options tailored to your needs.
Digital Eye Strain Solutions for Your Family
Computer Glasses and Your Screen Distance
Computer glasses can make long hours at your desk more comfortable. They’re prescribed for your screen distance, and an anti-reflective coating may help cut screen glare and add to your comfort.
You can browse stylish eyewear and frames and use virtual try-on glasses to see how a pair looks on you.
Simple Daily Habits for Your Eyes
A few small changes can help your eyes feel more comfortable through the day. Try these habits:
- Try the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Keep the top of your monitor at or just below eye level, about 50 to 70 cm away.
- Use night mode and lower your screen brightness in the evening.
- Take a screen break before bed.
When to Book Family Eye Care in Calgary
If you’re experiencing digital eye strain, you don’t have to try to fix it alone. A comprehensive eye exam can review your prescription and check your eye health so that our team can recommend a solution tailored to your needs. Book an appointment with Dr. Bishop & Associates today to find the right fit for your eyes and your screen habits.
LinkedIn Post
Those blue light glasses in your online cart might not be the fix for your tired eyes. 👓
Here is what the research says, and what may help instead.
☀️ Screens are not your biggest source of blue light. The sun gives off far more blue light than your phone or laptop.
💻 Blue light glasses may not ease digital eye strain. A 2023 review found that blue-light-filtering lenses may make little to no difference to short-term eye strain compared with regular lenses.
🌙 Sleep benefits are less certain. Evening screen use can affect your sleep-wake cycle, but research has not established that blue light glasses reliably help you sleep better. Try dimming your screen and putting your phone away before bed.
👀 Kids’ eyes need attention, too. Extended close-up work and screen time have been linked to myopia (nearsightedness). Regular children’s eye exams and myopia management, when appropriate, can help monitor vision and slow myopia progression.
So, what can help when your eyes feel tired after a day at the computer?
✔️ Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
✔️ Position your monitor about an arm’s length away, with the top of the screen at or slightly below eye level.
✔️ Consider computer glasses prescribed for your working distance. An anti-reflective coating may also reduce reflections from your lenses.
If headaches build during screen time, your vision stays blurry, or your eyes feel red, dry, or watery, it may be worth looking beyond blue light glasses. These symptoms can have different causes, and an eye exam can help identify what is going on.
At Dr. Bishop & Associates, we help Calgary families find eye care solutions that fit their needs, from comprehensive eye exams to dry eye therapy and myopia management. 💙
What is one screen habit you would like to change this fall?
#FamilyEyeCareCalgary #CalgaryOptometrist #DigitalEyeStrain #BlueLightGlasses #MyopiaManagement #DryEyeTherapy #EyeHealth
