The Truth About Blue Light Glasses: Separating Fact from Fiction

October 8, 2023

by Cathe Friedrich

Have you seen blue light glasses that claim to help you avoid the effects of exposure to this wavelength of light/ Blue light emanates from many screens – smartphones, tablets, laptops, and televisions. It’s also emitted from energy-efficient LED lighting. While blue light occurs naturally from sunlight, our increased interaction with electronics means absorbing more of this high-energy visible light than ever before.

While blue light has some benefits related to mood and alertness, excessive exposure to high-energy visible light, especially at night, can disrupt normal sleep patterns. Some research indicates it may contribute to digital eye strain. However, we need more studies to determine the full effects of blue light on human health.

Moderating the use of screens at night is one way people aim to mitigate any negative impacts. Overall, blue light is an emerging issue that warrants further investigation. Another solution that has gained significant attention is the use of blue light-blocking glasses. However, recent headlines have thrown these glasses into doubt, claiming they are nothing more than a trendy but ineffective accessory.

Is there truth to this? Let’s look at the science behind blue light, the efficacy of these glasses, and what you need to know to make an informed decision.

The Science of Blue Light

The primary concern surrounding blue light arises from its artificial nature. In nature, we encounter blue light from the sun, which emits a full spectrum of colors. However, when you expose your eyes to blue light at unnatural times, such as at night when the sun is absent, it raises concerns.

For example, the LED and digital screens emit blue light. There’s also a theory that excessive exposure to blue light strains our eyes, a phenomenon absent in the Paleolithic era when humans lived without modern technology.

The Proliferation of Blue Light Blocking Products

In response to these concerns, a multitude of products have flooded the market, all aimed at shielding our eyes from blue light’s potential harm. These include costly phone screen overlays and device settings that filter out specific parts of the electromagnetic spectrum.

Among these options, blue light-blocking glasses have gained popularity. These glasses are designed to block light at the short-wavelength end of the light spectrum. It’s this light component that most affects your internal biological clock and circadian rhythms.

Exposing your eyes to blue light also suppresses the production of melatonin, a hormone that serves double duty. It’s a powerful antioxidant but also helps regulate circadian rhythms. Why are blue light glasses growing in popularity? The idea is that wearing blue-light-blocking glasses in the evening will reduce your exposure to the blue light that blocks melatonin release and help you fall asleep faster and enjoy higher quality sleep.

The Cochrane Collaboration Review

The latest buzz in the realm of blue light glasses stems from a review conducted by the Cochrane Collaboration, an evidence-based institution regarded as the gold standard for assessing evidence in medical interventions.

In their meticulous analysis, Cochrane researchers scrutinized numerous studies from the scientific literature, specifically 17 studies that assessed the efficacy of blue light-blocking glasses. Surprisingly, none of these studies provided convincing evidence supporting the benefits of these glasses across various health metrics.

Plus, a meta-analysis found that wearing blue light glasses had no impact on sleep quality either. However, there are small studies that show modest benefits, so the results are mixed.

However, the lack of conclusive evidence doesn’t necessarily mean blue light-blocking glasses are entirely ineffective. Instead, it suggests we need more research in this area. But could there be harm to using these glasses? As the Cochrane Database points out, research shows wearing these glasses may come with side effects in some people. These include:

Headache
Depressive symptoms
Discomfort while wearing the glasses

The Ambiguity of Blue Light Glasses

One of the challenges in evaluating the effectiveness of blue light-blocking glasses is the limited sample sizes in many studies. Most trials included fewer than 20 participants, which doesn’t provide robust insights into their potential benefits. This ambiguity is reflected in the authors’ conclusion, stating that the effects of blue-light filtering lenses on visual performance, macular health, and sleep in adult populations remain indeterminate. The studies reviewed were short, limiting the assessment of long-term effects. The research focused on adults, so it’s not clear what effects they have on children.

Conclusion

In summary, headlines may oversimplify the effectiveness of blue light-blocking glasses, but the Cochrane review suggests a more nuanced picture. These glasses are unlikely to relieve eye strain associated with screen use, but their broader effects on sleep and long-term eye health remain uncertain due to limited evidence.

So, it may be premature to rush into buying blue light-blocking glasses based solely on fear of blue light’s effects. The scientific evidence is inconclusive, and personal experiences with blue light glass vary. If you choose to invest in them, remember that aesthetics often takes a backseat to functionality when it comes to these glasses.

In the ever-evolving landscape of health and wellness, it’s crucial to stay informed and base decisions on the best available evidence. As for blue light glasses, the journey towards understanding their true impact continues, and more research is needed to draw definitive conclusions.

References:

“Blue-light filtering spectacle lenses for visual performance … – Cochrane.” https://www.cochrane.org/CD013244/EYES_blue-light-filtering-spectacle-lenses-visual-performance-macular-back-part-eye-protection-and.
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Downie LE, Wormald R, Evans J, Virgili G, Keller PR, Lawrenson JG, Li T. Analysis of a Systematic Review About Blue Light-Filtering Intraocular Lenses for Retinal Protection: Understanding the Limitations of the Evidence. JAMA Ophthalmol. 2019 Jun 1;137(6):694-697. doi: 10.1001/jamaophthalmol.2019.0019. PMID: 30789642; PMCID: PMC6684842.
Lawrenson JG, Hull CC, Downie LE. The effect of blue-light blocking spectacle lenses on visual performance, macular health and the sleep-wake cycle: a systematic review of the literature. Ophthalmic Physiol Opt. 2017 Nov;37(6):644-654. doi: 10.1111/opo.12406. PMID: 29044670.
Lian Y, Lu W, Huang H, Wu G, Xu A, Jin W. The Long-Term Effect of Blue-Light Blocking Spectacle Lenses on Adults’ Contrast Perception. Front Neurosci. 2022 Jul 15;16:898489. doi: 10.3389/fnins.2022.898489. PMID: 35911990; PMCID: PMC9334884.