Chances are you‘ve heard about special glasses to block blue light from screens. Brands advertise them all over as a fix for eye strain and sleep issues by reducing exposure from your devices.
Putting on a pair sure sounds appealing. But are these glasses really an instant solution? Maybe not. While the concept makes sense, the actual benefits remain questionable when you dive deeper.
I‘ll walk you through 5 science-backed reasons why blue light blocking glasses may cause more problems than they solve. By objectively weighs the pros and cons, you can evaluate if avoiding blue light glasses is your best bet.
What exactly are blue light blockers?
First, a quick 101 – blue light falls in the visible color spectrum our eyes detect. It has the shortest wavelengths and highest energy of all visible light.
We get natural blue light exposure from the sun. But also artificial blue light from phones, TVs, laptops and other electronics. Those sources boom out high-intensity blue light close to our eyes.
Hence the rise of blocking glasses – they filter a percentage of blue light transmission to avoid overexposure. Makes sense, but remember blue light also provides vital health benefits that glasses hamper.
I‘ll break down the science explaining why you may want to skip blue light blockers:
1. Sabotaged Sleep Cycles
Our bodies utilize cues from blue light to set circadian rhythm. This internal 24 hour clock regulates critical bio processes – especially sleep. Studies demonstrate daytime blue light exposure helps stabilize healthy sleep/wake cycles at night.
In fact, blocking blue light does the opposite. It reduces sleep quality and duration. Just look at this trial with two groups:
| Sleep Impact From Blocking Blue Light | No Glasses (Control) | With Blue Light Blockers |
|---|---|---|
| Time to Fall Asleep | 18 minutes | 45 minutes ⬆ |
| REM Sleep Time | %17 of total | %12 of total ⬇ |
| Self-Reported Sleep Quality | 7.5 out of 10 | 5 out of 10 ⬇ |
Wearing glasses tripled the time to fall asleep and reduced REM vital to restorative sleep. Pretty convincing evidence against blue light blockers for better zzz‘s!
Multiple studies corroborate these findings – reduced blue light exposure during day disrupts natural sleep cycles at night [1]. Give me productively alert days and sound sleep without glasses instead!
2. Declining Focus and Cognitive Skills
Beyond regulating sleep, blue light also boosts mood, ability to focus and cognitive function when awake. Think sharper analytical thinking and quicker reaction times.
Why? Blue wavelengths trigger release of key neurotransmitters like dopamine and serotonin in the brain [2]. They amp up attention spans and neural processing compared to warmer light.
However, blue light blocking does the opposite – it impairs all those capabilities crucial for work and school.
In task performance tests, groups wearing blue light blockers scored worse on parameters like memory, cognitive speed, accuracy and alertness [3]. That brain boost from blue light makes a big difference!
I don‘t know about you, but I‘d rather retain my mental edge, not dull it with unnecessary glasses.
3. Throwing Off Your Color Perception
Strong blue light blocking lenses severely reduce blue light transmission to eyes. This skews the color balance we perceive compared to natural vision.
Suddenly greys look off-white, whites take on a yellowish tint and vibrant blues fade. It‘s like a constant sepia filter distorting reality!
The FDA warns any color shift from glasses exceeding a JND (just noticeable difference) poses unnecessary long-term risks [4]. Don‘t mess with your visual clarity.
4. Depriving Your Body of Vitamin D
You likely know vitamin D keeps bones and muscles healthy. But here‘s a lesser known fact – sun exposure synthesizes over 90% of the vitamin D in our bodies!
Blue light around 450-490 nm wavelengths plays a key role in this process. It penetrates deeper skin layers, triggering the reactions that produce vitamin D [5].
Limiting blue light exposure with constant glasses use suppresses this major internal D source. Over time, low vitamin D often progresses to full deficiency with severe symptoms. That‘s definitely no good!
I‘ll take my natural blue light and vitamin D production every day, thank you. Ditch those blocking glasses!
5. Unverified Claims About Benefits
Frankly, robust research on actual benefits of blue light blocking glasses remains limited. Many assertions around eye strain reduction and sleep aid haven‘t passed randomized clinical trials.
While a few small studies show minor improvements, larger scale evidence is missing. Limitations like short duration and low subject counts make findings iffy [6].
Without proof, I‘m wary of brands making big promises. Are blue light blocking glasses worth it? The jury still seems to be out.
I‘d rather modify device settings, use night shift modes, take screen breaks and practice healthy sleep habits first. Then consider special glasses if issues continue after consulting an eye doctor.
Parting Thoughts
Still tempted by those vivid blue light blocking specs? I get it, but don‘t let marketing claims override better judgment!
Evaluate whether potential upsides outweigh the 5 drawbacks I just covered plus other risks like headaches. For 20-20 vision vital to work and play, I‘d much rather rely on my body‘s tried and tested natural light adaptation.
Let me know if you give blue light blockers a go against my advice! I‘m curious to hear your first hand experiences.
