Should I get “blue light blocking” computer glasses?

All of us are subjected to blue light exposure throughout the day and evening. The sun outside, as well as indoor lights, all emit some level of blue light. Also, as we spend more time in front of computer monitors, iPads, and smartphones, we increase the amount of blue light we are exposed to. “Blue light” doesn’t actually appear blue to the naked eye. It is the portion of the visible light spectrum with the shortest wavelengths (400 to 500 nanometers) but has the highest energy, hence it is often referred to as high-energy visible (HEV) light. The cornea and lens of the eye do not block blue light well and therefore blue light can reach the retina in the back of the eye and increase the risk of macular degeneration. This is why some intraocular lenses used in cataract surgery have a blue light filter built into them, to protect the retina postoperatively.

Blue light can also affect physical and emotional health, and it can throw off our natural body clocks. The brain associates blue light as daytime, so if a person is exposed to blue light for long periods of time during the night, blue light makes it more difficult for us to fall asleep at night and wake up in the morning. Late-night computer screen time throws off sleep patterns, because blue light affects levels of melatonin, which is the sleep hormone. Normally, the decreased amount of light at night signals the body to generate melatonin. Blue light disrupts these signals, and less melatonin is generated.

Blue light is also one of many causes for digital eye strain according to the American Academy of Ophthalmology. For some, blue light filtering glasses are a great way to combat eye strain and sleeplessness that come with excessive screen time. These special lenses filter out blue light by blocking the transmission of the specific range of wavelength that blue light travels. within. The blue light blocking lenses usually have a pale yellow tint or can be completely clear, depending on the lens manufacturer. Even if you don’t need glasses to see clearly, many eye doctors believe it is a good idea to wear blue light blocking glasses when using digital devices. Many adults can spend up to eleven hours per day looking at a computer screen or cell phone.

When purchasing blue light blocking glasses, patients should look at the manufacturer’s certificate that specifies the wavelength range that is filtered by the lenses. For blue light filtering, this range should at least cover up to 455 nanometers. One can also download “sleep aware” apps on electronic devices like cell phones,  which reduce blue light transmission during evening hours 

The American Academy of Ophthalmology also recommends taking these steps to avoid computer eye strain:

• Adjust your seat, or the position of your computer, so your eyes are about 25 inches from the screen. Position the screen so you are gazing slightly downward.
• Use artificial tears when your eyes feel dry or burning.
• Pay attention to the lighting in the room where you work. You might try increasing your screen contrast if needed.
• Follow the 20/20/20 rule: Every 20 minutes, look 20 feet away for 20 seconds. 
• If you wear contact lenses, give your eyes a break by wearing glasses now and then.

Blue light blocking computer glasses may help with eye strain. If you are having these symptoms, plan on discussing them with your eye doctor at your next visit.