Due to the recent surge of professionals working from home, we have spent more and more time staring at our computers, televisions, and smartphones. Afternoon headaches may have become common for you, and it’s likely you’re finding it difficult to fall asleep. Could this be the cause of blue light, and do blue light glasses correct this? Let’s look at the science.
Why is Blue Light the Culprit?
Blue light is often blamed for many modern ailments. From cancer risk to migraines, staring at electronic screens, the producers of blue light could actually be detrimental to our health.
Visible light ranges from violet/blue light through red. Incandescent light includes all the colors in the spectrum and intimates the sun's rays, whereas fluorescent lights do not. Electronics cause us to have an increased exposure to blue lights, aka fluorescent lights, and even though the output of these lights isn’t high, it can cause significant problems with prolonged exposure.
The highest source of blue light is the sun, and exposure to the sun's rays plays an important role in circadian rhythm (sleeping schedules). With 90% of Americans living indoors and reviving the vast majority of their blue light from electronics, it has disrupted the circadian rhythms and leads to headaches. Blue light migraine glasses are thought to remove these negative effects.
Do Blue Light Glasses Help?
While there is no concrete evidence that blue light glasses help in the long term, there is an acknowledged eyestrain associated with staring at electronics. Blue light can lead to headaches and fatigue, and regular breaks from screens are recommended to prevent this.
There is evidence that blue light disrupts our circadian rhythm because it suppresses melatonin, the sleep hormone, which helps you fall and stay asleep. If your electronic equipment has a ‘night light’ setting, it’s recommended you turn it on during the night time in case you need to work a late shift. Stick to displays with warm tones to minimize headaches.
Even still, blue light doesn’t directly cause harm to a person long term, because the light produced by blue lights is well below the levels we’re exposed to outside.
What you can do to Limit Exposure
We’re not saying that blue light glasses don’t have their benefits, but as of right now, the American Academy of Ophthalmology states that electronic devices can’t do long-lasting damage to your eye. Still, blocking exposure can benefit your sleep schedule and reduce headaches, which is enough for most to purchase a pair.
If you want to minimize eye strain specifically, you can try the following things:
Use a matte screen to reduce screen glare.
Use the 20-20-20 rule when it comes to resting your eyes from exposure: every 20 minutes, look at another object that is 20 feet away for 20 seconds.
Sit at least arm's length from a monitor. Never sit directly in front of a television.
Use eyedrops to freshen up dry eyes regularly.
Wear glasses instead of contact lenses if you’re working long hours.
Ensure that the light in your room is bright enough to reduce the contrast of the screen.
It’s important that you reduce screen time at least an hour before bed. Instead of watching TV, playing a video game, or surfing the internet, you can pick up a reading or drawing habit. Switching to these habits can also help you relax before bedtime.
What About my Eyestrain?
What about those that have eye strain because they have to stare at a computer all day? In this example, using blue light glasses can benefit you greatly, especially if you can’t limit exposure more than you already do. Try to keep your smartphone away from your bed, turn off the television, and close the blind at night to improve sleep and reduce migraines long-term.
