August 19, 2023: Blue light blocking glasses are touted as an easy solution to screen fatigue. However, a comprehensive analysis of existing research suggests that these glasses might not offer the anticipated benefits for eye health.
Blue light blocking glasses are touted as an easy solution to screen fatigue. However, a recent study has cast doubt on the effectiveness of blue light filtering glasses. Researchers examined data from 17 randomized controlled trials, and found that glasses designed to filter out blue light do not seem to have a significant impact on reducing eye strain or improving sleep quality.
Laura Downie, senior author of the review and associate professor at the University of Melbourne, Victoria, Australia, stated, “We found there may be no short-term advantages with using blue-light filtering spectacle lenses to reduce visual fatigue associated with computer use, compared to non-blue-light filtering lenses.” Downie added that it remains uncertain whether these lenses influence vision quality, sleep-related outcomes, or longer-term retinal health.
The studies reviewed involved anywhere from five to 156 participants over varying time frames. The researchers emphasize the need for more extensive and diverse studies with longer follow-ups to thoroughly assess potential effects on different population groups.
Blue light
Blue light, emitted by devices such as computer screens and smartphones, has been linked to sleep disturbances, eye irritation, dry eyes and insomnia. Particularly during the pandemic, doctors noticed a rise in vision-related problems associated with increased screen time, including eye strain, headaches, and dry eyes.
While the idea of blue light blocking glasses seemed promising, skepticism surrounding their effectiveness is not new.
The 20-20-20 rule
Optometrists and ophthalmologists recommend an alternative solution for maintaining good eye health. Rather than investing in specialized glasses, the consensus is to take regular screen breaks. Dr. Christopher Starr, an ophthalmologist at Weill Cornell Medicine in New York, emphasizes the importance of taking short breaks away from screens every 20 minutes. During these breaks, individuals are advised to look into the distance at an object at least 20 feet away for 20 seconds or more. Closing the eyes for 20 seconds is also recommended during these breaks.
Dr. Johnson also advocates the “20-20-20 rule,” which involves looking away from screens every 20 minutes and focusing on an object 20 feet away for 20 seconds. This simple practice is believed to alleviate the strain on the eyes and enhance overall comfort.
In light of the study’s findings, it is increasingly important for individuals to be informed about the potential limitations of blue light blocking glasses and to prioritize healthy screen habits, including taking regular breaks to maintain optimal eye health.