Did you know that adults (and some kids) spend an average of 11 hours a day looking at screens? This high exposure to digital devices has made it crucial to understand what blue light is, how it can affect our sleep and health, and how we can use blue light-blocking spectacles to help protect our eyes. But with so many options now available, knowing which lens (colour) to wear at what time can seem a bit overwhelming. In our fast-paced, digitally addicted world, the risk of digital eye strain and disrupted sleep patterns is real and affecting more of us, including our young. Therefore, choosing the right eyewear tailored to your daily activities is essential. Whether you're working on a computer during the day, unwinding with a movie in the evening, doom scrolling, or preparing for sleep, knowing how to select blue light spectacles and which lens to wear at what time can dramatically enhance your visual comfort and overall well-being and set yourself up to get a good nights rest.
Understanding Blue Light and Its Effects on Eye Health
What is Blue Light?
Blue light refers to the high-energy visible light (HEV) which is emitted from digital screens such as smartphones, tablets, and computers, as well as from energy-efficient lighting options like LED lights which are so common in both the workplace and home. While these lights have good energy-saving benefits, they can have both positive and negative effects on our health.
Sources of Blue Light
- Natural Sunlight
- LED and Fluorescent Lighting
- Digital Screens (phones, tablets, TVs, computers)
Potential Impact on Vision and Sleep
Excessive exposure to blue light can lead to digital eye strain, characterised by symptoms such as blurred vision, headaches, and dry eyes. Additionally, it can disrupt the production of melatonin, a hormone that regulates sleep, making it harder to fall asleep at night. If you ask me, sleeping is the most important part of the day. If you dont get this right, you just cannot function well the next day, which in turn can lead to sleeping issues becoming ingrained.
Why Blue Light Spectacles Matter
Benefits of Wearing Blue Light Spectacles
Utilising blue light glasses can quickly be transformative for your eye health and overall well-being. Here are some key benefits:
- Reduced Eye Strain: Helps alleviate discomfort during prolonged screen time. You should notice the difference in how your eyes feel right from the moment you put them on.
- Improved Sleep Quality: Wearing appropriate lenses can help maintain your natural sleep cycle by reducing blue light exposure in the evening. Unnatural light is not 'normal'; our systems are designed to see natural light and start internal processes that get us up in the morning or ready for sleep. It's best if we stick to this as closely as we can.
- Protection Against Retinal Damage: Some studies suggest that long-term exposure to blue light may contribute to retinal damage over time.
Myths vs. Facts About Blue Light and Eye Strain
It's important to differentiate between common misconceptions and the facts regarding blue light and eye strain.
- Myth: Blue light only comes from digital devices.
- Fact: Natural sunlight is a significant source of blue light.
- Myth: All blue light is harmful.
- Fact: Some blue light is beneficial, aiding in mood and attention.
Types of Lenses for Blue Light Spectacles
Yellow or Orange Tinted Lenses
These are designed to filter out a significant amount of blue light. They are particularly useful if you spend time in front of screens in the evening.
Clear Lenses with Blue Light Filters
These lenses provide moderate blue light reduction while maintaining a clear appearance, making them suitable for everyday wear.
Choosing the Right Lens for Different Times of Day
Morning and Afternoon Activities
During the daytime, clear lenses with blue light filters or no special coatings are usually sufficient, as it's vital to allow some natural light exposure.
Evening Screen Time
Switching to yellow -or orange-tinted lenses in the evening can significantly help in reducing blue light exposure and preparing your body for sleep.
Nighttime Use and Sleep Preparation
If you find yourself using screens close to bedtime, opt for yellow-tinted lenses help your body to understand what time of the day/night it is and it will prepare as close to normal as it can to facilitate better sleep quality.
Consulting Eye Care Professionals
A consultation with an eye care expert can provide personalised recommendations tailored to your specific needs. If you are a member of the AA (New Zealand) you likely can go for 1 free check up per year. This is well worth doing if not just to have a 'benchmark'.
In conclusion, understanding blue light spectacles and which lens to wear at what time can help optimise your visual comfort and maintain your health. Choosing the right lenses based on your activities can effectively combat eye strain and improve your sleep quality.