Are Blue Light Glasses Effective? Can They Help You Sleep? | Global News Avenue

According to a survey, Americans spend an average of 4 hours and 37 minutes looking at their phones every day. December 2023 study. Globally, January 2024 Report Data shows that users aged 16 to 64 spend an average of 6 hours and 40 minutes online every day. That’s a lot more than less than two hours a day (outside of work) Expert recommendation.

Looking at screens for long periods of time can cause side effects such as headaches, eye strain, insomnia, etc., which is why many people turn to screens blue light glasses Try to protect their eyesight when using devices. Today, there are many different brands of blue light glasses available for purchase, including Felix Gray and voyeur. you can get blue light lenses Also works with your prescription glasses.

However, do blue light glasses really work? Does it really work for those of us who stare at screens for hours? The answer is not as simple as “yes” or “no”.

What is Blu-ray?

all visible light The rainbow we humans see contains the entire spectrum from red to violet. Within this spectrum are blue light waves, which are said to help us stay alert and optimistic.

Read more: Tired of eye strain? This is what the optometrist said

Blue light and sleep

Light affects your circadian rhythm. In the morning, light signals to your body that it’s time to wake up, which is why you tend to be more alert during the day. Blue light affects your circadian rhythm because it Blocks melatonin production (sleepy hormone). The screens on our electronic devices may not look blue at first glance, but they actually emit short blue wavelengths. If you’re an avid nighttime social media viewer or nighttime gamer, you’re actually telling your brain that it’s time to stay awake, rather than winding down and sleeping.

Blue light does have its uses Positive attributes. Since blue light therapy can make you feel more alert, it is suitable for those who suffer from unexplained fatigue or seasonal affective disordera type of depression. It can help people with memory loss and is thought to improve cognitive function. When the sun goes down, the lack of light signals our bodies to start producing melatoninthe hormone responsible for putting us to sleep.

Read more: The Best Melatonin Supplements of 2024

Before the advent of artificial light, the sun regulated our sleep schedules. Today we are exposed to light all day and night. While exposure to any light waves after dark can delay our body’s production of melatonin, blue light waves may be particularly problematic because they keep us alert. Blue light, on the other hand, can help us overcome sleep problems by resetting out-of-sync circadian rhythms.

Is too much screen time harmful?

Short answer? perhaps.

Doctors and researchers focus on two of our evolving questions screen time:Digital eye strain and blue light exposure.

according to American Optometric AssociationDigital eye strain is “a group of eye and vision-related problems caused by prolonged use of computers, tablets, e-readers, and cell phones.” These problems include blurred vision, dry eyes, headaches, etc. neck pain.

Staring at screens all day long also exposes us to blue light waves, which are said to cause a host of problems. Conflicting evidence on how blue light exposure affect your eyesbut doctors and researchers agree it does affect your circadian rhythm.

What does my screen have to do with this?

Compared with fluorescent and incandescent light bulbs, LED will glow Lots of blue light. Unfortunately for those of us who remain tech-savvy after the sun goes down, LEDs are used in countless smartphones, tablets, and TV screens. Tech products with LCD screens, such as laptops, iPads, and older iPhones, still use LEDs to backlight their displays.

Tips for managing blue light before bed

Here are some practical ways to reduce your exposure to blue light before bed:

• Finish work at least three hours before going to bed.
• Turn off overhead lights immediately after dinner and keep the room dark.
• Set your phone to Do Not Disturb mode to minimize blue light interference.
• Put away all electronic devices such as cell phones or TVs 30 minutes before going to bed.

Is blue light harmful to your eyes?

Blue light has been linked to a variety of issues, ranging from Causes digital eye strain arrive let us be blind. There is a lot of conflicting evidence about how harmful it really is.

this American Academy of Ophthalmology Says there is no evidence that the blue light emitted specifically by screens can cause damage to the eyes because we are exposed to blue light from the sun all day long.

Dr. Raj Maturi, clinical spokesman for the American Academy of Ophthalmology, explained in an interview with CNET: “During the day, you get 10 times more blue light from the sun than from your computer screen. Our bodies have evolved to deal with this light.”

Research report prepared by AOA show Prolonged exposure to blue light (such as sitting in front of a computer all day) can cause damage your retina —The innermost layer of your eye that sends signals to your brain to process what you see.

Prevent blindnessNonprofits working to alleviate vision loss also say early research suggests blue light can cause eye strain.

What are anti-blue light glasses?

Anti-blue light glasses have filters on the lenses that block or absorb blue light and, in some cases, ultraviolet rays. This means that if you use these glasses while looking at screens, especially after dark, they can help reduce your exposure to the blue light waves that keep you awake.

Many blue light glasses you can buy also claim to help reduce eye strain. Most are meant to be worn during the day while working in front of a computer, and worn at night to prevent the blue light emitted by the screen from keeping us awake.

Should I wear blue light blocking glasses?

it depends. Do you want or need to look at your phone after dark and then have trouble falling asleep?

There’s good evidence that blue light affects the timing of our bodies’ production of melatonin, so if you’re using screens for long periods of time after sunset, these glasses may help prevent you from staying up late Later than you want.

If you suffer from digital eye strain, there’s a simple exercise you should try before buying new glasses. use 20-20-20 rule: Every 20 minutes, observe an object at least 20 feet away for 20 seconds. The idea is that this helps draw your attention away from the screen, allowing your eye muscles to relax and avoid eye strain.

In my case, I’m writing this article wearing a pair of blue light blocking glasses that I’ve been wearing on and off for the past few months. While I’m not 100% sure they helped my eyes, I did notice that my eyes felt less tired at the end of the day.

Could it be a placebo? Sure, but I’ll keep wearing them to find out.