Many of us spend a good chunk of our days staring at a computer, tablet or smartphone. These devices all emit blue light, and some say it could be hurting our eyesight.
There’s no shortage of products on the market that claim to fix this problem, including blue light-blocking glasses. But can these special spectacles really save your vision? Henry Ford ophthalmologist Nitin Kumar, M.D., discusses whether blue light glasses work and how to keep your eyes healthy if you frequently use screens.
What Is Blue Light?
Blue light isn’t necessarily bad. It’s a part of the visible light spectrum (a type of light that human eyes can see). It’s the “B” in ROYGBIV (red, orange, yellow, green, blue, indigo and violet). It also has one of the shortest wavelengths of the visible colors, meaning it has a high amount of energy.
“Blue light appears bright, so it works well for electronic devices,” says Dr. Kumar. “But our biggest source of blue light isn’t screens—it’s the sun. The amount of blue light we get from smartphones and computers is small in comparison.”
Is Blue Light Bad for Your Eyes?
Some Internet sources say that prolonged exposure to blue light from screens could lead to eye disease or retinal damage. But Dr. Kumar says the research doesn’t support this.
“We have no evidence that blue light from digital devices damages your retina or any part of the eye,” he says. “Studies have shown that electronics do not emit harmful ultraviolet light. The issue with blue light is that we stare at screens too long, which can cause dryness and discomfort.”
We naturally blink less when we’re using a screen, which can cause digital eye strain. It’s uncomfortable, but it won’t lead to vision loss or long-term eye conditions. “Some people experience blurry vision, dry eyes, headaches and fatigue from digital eye strain,” says Dr. Kumar.
There is a science-backed downside to blue light, however: sleep disturbances. “Because blue light mimics sunlight, it can suppress melatonin, the hormone we need to fall asleep,” Dr. Kumar says. “Avoiding screens for at least two hours before bedtime can help prevent this issue.”
Eye Care At Henry Ford
Should You Use Blue Light Glasses?
You can buy glasses that claim to reduce blue light. But there’s no research to show these filters will protect your vision or even reduce digital eye strain.
“Studies on blue light-blocking glasses show that they don’t increase blink rate or reduce issues like headaches,” says Dr. Kumar. “And because the evidence shows that blue light isn’t damaging to your eyes, you don’t need a product to block it.”
Take your eyes off the screen
Special glasses may not be the key to avoiding digital eye strain, but there are some things you can do. First, use the 20/20/20 rule: Every 20 minutes, focus on something 20 feet away from you for at least 20 seconds.
“Taking frequent breaks from screens is the best way to avoid digital eye strain and dry eyes,” he says. “Set a timer if you need a reminder. And if you need extra moisture, use over-the-counter artificial tears.”
Get the right glasses
If you wear glasses, having the right prescription could reduce symptoms of digital eye strain. “Your glasses should allow you to focus on your computer with minimal effort,” says Dr. Jumar. “If your prescription isn’t correct, your eyes have to work harder to focus. An anti-glare coating may also help your eyes feel more comfortable.”
Use a nighttime mode
Some devices also have a built-in “night mode” or “dark mode.” This feature helps to reduce blue light by adding warmer red and orange tones to your screen. “Using night mode might help reduce the effects of blue light on your sleep,” says Dr. Kumar. “It’s worth a try, but it’s not a substitute for regular screen breaks.”
Eye Exams Are the Best Medicine
Whether you spend a few minutes or several hours on your devices each day, regular eye exams are a must. “Your eye care specialist screens for eye conditions that can cause vision loss,” says Dr. Kumar. “During your exam, we can identify issues that may not have symptoms so we can treat them before they become serious. And we can answer your questions about screen use and how to help your eyes feel their best.”
Reviewed by Nitin Kumar, M.D., an ophthalmologist who sees patients at Henry Ford Medical Center - Ford Rd, Henry Ford OptimEyes Super Vision Center - Troy and Henry Ford OptimEyes Super Vision Center - Sterling Heights.
