Blue Light Glasses: Fad or Fact?

Picture this: It’s 11 p.m., and you’re mindlessly scrolling on your phone, convincing yourself it’s ‘just one more video.’ Your eyes start to feel strained, you blink a few times, and there’s a faint headache creeping in. Suddenly, you remember those stylish blue light glasses you bought last year—because the internet told you they’d save your sleep, your eyes, and possibly your soul. But do they really work, or have we all been sold a glorified fashion accessory? Let’s get into it.

The Science Behind Blue Light

Blue light is part of the visible light spectrum, with a short wavelength and high energy. It’s emitted naturally by the sun (which is why daylight keeps us alert) but also by screens—phones, tablets, computers, and LED lighting. The concern? Too much exposure, particularly in the evening, may suppress melatonin, the hormone that signals our body it’s time to wind down and sleep.

The Claims vs. Reality

Claim 1: Blue Light Glasses Improve Sleep

There’s some truth to this, but it’s not a magic bullet. Research suggests that blocking blue light in the evening may help regulate melatonin production. However, the real sleep disruptor is screen time itself—doomscrolling at midnight isn’t exactly a wind-down ritual, glasses or not!

Claim 2: They Reduce Eye Strain

Eye strain is a real issue, but the main culprit is screen overuse rather than just blue light. Digital eye strain comes from prolonged focus, reduced blinking, and glare—not necessarily from the blue light alone. Studies suggest that blue light glasses might not significantly relieve eye strain, but taking regular breaks (hello, 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds) can make a bigger impact. This rule helps relax the eye muscles and prevent fatigue from prolonged screen exposure.

Claim 3: They Prevent Eye Damage

Some marketing claims suggest blue light leads to long-term eye damage, but there’s little solid evidence to back this up. The real threat to eye health? UV light and chronic screen overuse without breaks.

My Personal Experience

I’ve personally tried blue light glasses and noticed that I seem to sleep more easily after using them when on my computer. Placebo effect or not—I think I’ll keep wearing them! At the end of the day, if something helps, that’s reason enough to stick with it.

Should You Buy Them?

If you find that wearing blue light glasses helps you feel less fatigued after a long day at the screen, great! But they’re not an excuse to keep scrolling before bed or skip those much-needed screen breaks. Instead of relying solely on glasses, try these tweaks:

• Dim screens at night (most devices have a ‘night mode’ setting that reduces blue light exposure. You can also use warm-toned bulbs in your home for a more sleep-friendly environment.)

• Follow the 20-20-20 rule (Every 20 minutes, take a break by looking at something 20 feet away for 20 seconds. This reduces eye strain and helps prevent dryness and discomfort.)

• Optimise your lighting (avoid bright white LED lights in the evening and opt for softer, warmer hues. Adjust screen brightness to match the ambient light in your environment.)

• Cut screen time before bed (yes, really. Swap late-night scrolling for a book, a warm bath, or a relaxation routine to help your brain and body wind down.)

The Verdict

Blue light glasses aren’t total snake oil, but they’re not the ultimate solution either. If they help you, wear them! But if you’re serious about reducing eye strain and improving sleep, look at the bigger picture—literally—and start by managing your screen habits.