We’re surrounded by screens in our everyday life. With easy access to LEDs, screens, televisions, and more, many people notice these screens affect their eyes. It’s often due to something called blue light, a particular wavelength that causes all kinds of side effects. So what can you do?
If you regularly deal with strain and discomfort, blue light glasses may be able to help. These are specialty eyewear designed to make screens much more comfortable on your eyes. They also prevent certain side effects, like alterations to your sleep cycle, making them an excellent choice for many people.
What Is Blue Light?
Blue light is a high-energy wavelength, and it’s part of the visible light spectrum. For most of human history, the biggest source of blue light was the sun. Our bodies adapt to blue light exposure in plenty of different ways, but the biggest concern is something called “melatonin.”
Melatonin is a special chemical we naturally produce—it helps us fall and stay asleep at night. When the sun’s out and we’re exposed to blue light, we suppress melatonin. Then, as the sun goes down and blue light decreases, we get ready to sleep. This is an important part of our circadian rhythm.
However, there’s a problem. Blue light is also produced by modern devices, screens, LED lights, and more. We’re more exposed to blue light than ever before.
Is Blue Light Dangerous?
Blue light isn’t inherently dangerous. It can’t directly damage the eyes, but it does have some unwanted side effects—especially if you’re regularly exposed to it when the sun isn’t out.
Because blue light suppresses melatonin, exposure to blue light before bed may affect your sleep schedule. If you tend to use your phone late at night or enjoy watching television before bed, this can alter your circadian rhythm, and you may find it harder to fall asleep or even experience changes in your sleep quality.
Eventually, this can lead to:
- Irritation
- Fatigue
- A weakened immune system
- Weight changes
- Overall discomfort
But what about your eyes? Can it directly affect them?
What Is Digital Eye Strain?
Every time you focus your eyes, you’re relying on a complex group of tiny muscles. These muscles control the size and shape of your natural lens, how the eye itself moves, and more. But just like any muscle, these can tire out if you use them for too long.
When you spend too long focusing on something at a set distance, like a screen or a phone, you’ll likely notice a heavy, sore feeling. This is digital eye strain, and it’s much more common than most people think.
Digital eye strain causes overall irritation and frustration. If you still don’t take a break, it tends to worsen. The intense focus overworks your eyes, and they send signs they need relief. With screens being almost everywhere, this condition can be hard to avoid.
The Signs of Digital Eye Strain
Digital eye strain can be irritating. This condition is persistent, and the symptoms aren’t just eye-related. It tends to cause:
- A constant dull throbbing in the eyes
- Tiredness and exhaustion
- Sore neck, shoulders, and back
- Blurriness
- Excessive tearing
However, one of the most irritating symptoms of digital eye strain is a constant, throbbing headache. These can be mild or severe, but tend to get worse the longer you spend at screens. So is this caused by blue light?
Can Blue Light Cause Digital Eye Strain?
Blue light does contribute to digital eye strain, but it’s not the only cause. Any time you use your eyes to focus on a set distance for an extended period of time, you’re making them work harder than normal. This can then offset the symptoms of eye strain—especially if your circadian rhythm has been thrown off by constant blue light exposure.
If you have a habit of using digital devices later in the day, it helps to make some small changes. This reduces the likelihood of developing strain and sleep-related problems. So what are your options?
What Are Blue Light Glasses?
One of the easiest ways to enjoy clear and comfortable vision when using screens is through blue light glasses. This is a special type of eyewear designed to filter light and make screens more comfortable.
Blue light glasses incorporate special filters, tints, and materials into the lenses. These block blue light before it reaches your eyes while slightly altering how things appear. This helps to:
- Enhance contrast when using screens to improve your clarity
- Reduce disruptions to your sleep cycle and circadian rhythm
- Prevent the negative effects of blue light and promote healthier sleep patterns
With just a pair of glasses, you can enjoy comfortable vision when you’re at your computer. They’re designed to make your vision more comfortable—without altering your natural circadian rhythm. This helps prevent sleep-related problems due to blue light exposure.
Tips for Protecting Yourself Against Blue Light
Healthy habits make all the difference in the world. While blue light glasses can significantly help, they’re only one piece of the puzzle. They don’t protect against eye strain—instead, they’re designed to reduce the risk of negative effects on your sleep schedule.
To prevent problems like strain and adjustments to your circadian rhythm, it helps to take a multi-angled approach. Try to:
- Enable night mode or blue light filters on your devices to reduce exposure.
- Take regular breaks using the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds.
- Keep screens at a safe distance from your eyes to prevent strain.
- Limit screen time in the hour before bed to help regulate your sleep cycle.
- Optimize your workspace lighting to minimize glare on your screen.
If you frequently deal with headaches and strain, these changes can make a significant difference.
Protect Yourself Against Eye Strain
Headaches, strain, and a disrupted sleep cycle can be frustrating. Fortunately, you’re not alone—and our team at First Optometry is here to help. If you’re considering blue light glasses or looking to prevent eye strain, contact our team. We’ll find a solution that works for you, just like you deserve, so book your appointment today!
