Are blue-light glasses actually useless? Ophthalmologists speak

By now, we know that there is no way that we can avoid screen time. In fact, since the pandemic, many aspects of our lives have shifted online, from grocery shopping to completing homework, making screens a constant presence in our daily routines.

Enter: Blue light-blocking glasses, an innovative solution to protect our eyes from the “harsh rays” of our screens and electronic devices. It sounds appealing, doesn’t it?Â

Well, you’re not alone.

According to a Market Study Report, the global market for blue light eyewear will grow from $18 million in 2019 to $27 million by 2024.

However, research and experts suggest that blue light glasses might not be as effective as you may think.

What are blue-light glasses?

• Blue-light glasses are marketed as specially “designed eyewear” that aims to reduce exposure to blue light released from digital screens such as computers, smartphones, and tablets. 

Blue light glasses from Lenskart. Photo: LenskartÂ

• Priced from anywhere around Rs 1,000 to Rs 5,000, these glasses typically have lenses that are treated to “filter out or block a portion of the blue-light wavelengths” that are believed to contribute to eye strain and discomfort, and potentially disrupt sleep patterns. 
• However, blue-light glasses’ major USP is that they will protect your eyes from the potential negative effects of prolonged screen time. 

The debate 

The entire discussion started recently after a video of Dr Rahil, an ophthalmologist went viral on Instagram.

In the video, Dr Rahil describes blue-light glasses as “a useless thing” and nothing more than a marketing gimmick.

The clip is from a podcast show hosted by YouTuber Ranveer Allahbadia, where he interviewed the ophthalmologist who made this comment.

However, soon after the video went viral, many people started commenting on the issue. While some claim that blue-light glasses have been effective for them, others maintain that they are nothing more than a marketing gimmick.

Have a look at the video:Â

Experts agree

Dr Santosh Bhide, a senior consultant and eye surgeon at Ruby Hall Clinic, Pune, says that “blue-light glasses are more of a marketing gimmick, as the blue light emitted from mobile phones and other gadgets is very weak and cannot harm your eye”.Â

He further says that even the American Association of Ophthalmology does not recommend blue-light-blocking glasses for anyone. Â

“This advertisement which is going on is not scientifically correct,” Dr Bhide adds.

Blue-light glasses are more of a marketing gimmick. Photo: Unsplash

He attributes other reasons for our eye strain, such as ‘poor lighting in the room’, ‘less blinking’ and ‘incorrect posture’.

An August 2023 study also found the same. This study published in the Cochrane Library reviewed 17 studies from 156 participants and found that using blue-light filtering glasses does not ease eye strain in comparison to standard lenses.Â

Blue-light glasses may offer convenience for some. Photo: Unsplash

Laura Downie, an associate professor of optometry and vision sciences at the University of Melbourne and the author of this study, said that the amount of blue light that a phone or computer emits is quite low.Â

“If you spend four or more hours a day on a computer, you’re nonetheless at risk for screen-induced eye irritation,” says Laura Downie.Â

Now, that doesn’t mean that you have to throw away your blue glasses if you have them.

Dr Nusrat Bukhari, an eye surgeon from Apollo Spectra Mumbai, says that blue-light glasses may offer convenience for some, as they can help in reducing strain on the eyes and if you’re working for long hours.Â

Dr Bhide agrees, “Blue-light glasses might help in preventing dry eyes, which is again a problem faced by people who are working in front of the screen for long hours.”Â

Other ways of saving your eyes? Yes. 

Now, if you want to save your eyes from the constant screen time, here are some tricks that you can try, according to experts.Â

Follow the 20-20-20 rule 

Every 20 minutes, look away from your screen and focus on something 20 feet away for at least 20 seconds. This helps reduce eye strain by giving your eyes a break from staring at a screen.

Adjust your screen settings 

Optimise your screen brightness and contrast to reduce glare and eye strain. Also, adjust the text size and contrast for comfortable reading.Â

“It is better to lower the brightness of the phone as too much brightness can put a strain on the eyes,” says Dr Bukhari.Â

Use blue-light filters 

Many electronic devices offer in-built blue-light filters or apps that can reduce the amount of blue light emitted by the screen. Blue light can disrupt your sleep cycle and cause eye strain, so using these filters can be beneficial, especially in the evening.Â

“Instead of the blue-ray glasses, change the settings on your phone, which can be equally helpful in reducing eye strain,” says Dr Bhide.Â

Position your screen properly

Ensure that your screen is positioned at eye level and at a comfortable distance (about an arm’s length) from your eyes. This helps reduce strain on your neck and eyes.

Take regular breaks

Incorporate regular breaks into your screen time routine. Stand up, stretch, and give your eyes a rest by focusing on objects at varying distances.

Blink more often

When staring at screens, people tend to blink less frequently, which can lead to dry eyes and discomfort. Make a conscious effort to blink more often to keep your eyes moist and refreshed.

Use lubricating eye drops

If you frequently experience dry eyes while using electronic devices, consider using over-the-counter lubricating eye drops to keep your eyes hydrated.

Use over-the-counter lubricating eye drops to keep your eyes hydrated. Photo: Pexels

Limit screen time before bed

Exposure to screens before bedtime can disrupt your sleep patterns. Try to avoid using electronic devices for at least an hour before going to bed to improve the quality of your sleep.

Bottomline 

Remember to visit an eye doctor regularly to monitor your eye health and address any issues that may arise, such as digital eye strain or vision changes.

Using blue-light glasses is of no use if our screen time is more than 3-4 hours, so, the best way to reduce eye strain is to reduce our screen time as much as possible!Â

brb, time for my screen break…

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