Wondering if blue light glasses really protect your eyes? The ophthalmologist analyzes what really helps reduce eye strain and maintain healthy vision.
Nowadays, screens take up a large, sometimes almost entire, portion of your day. With so much exposure to screens, concerns about eye health are understandable. One product that has gained popularity in response to screen-heavy lifestyles is blue light glasses, so you can protect your eyes from digital strain.
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But for once, let’s cut through the marketing hype and look at the actual health benefits and whether this product really makes a difference. Should you get a pair of blue light glasses instead of regular glasses?
We spoke to Dr. Hasnain Shikari, Consultant Ophthalmologist at Saifee Hospital, who shared his thoughts and provided us with the much-needed clarity on blue light glasses. According to him, while these lenses have become a trend, their actual medical benefits are limited. Let’s take a quick look at its medical purpose and see if anyone might actually benefit from it.
Do you need it?
There’s no simple yes or no answer, because according to Dr. Shikari, most symptoms of digital eye strain arise from prolonged screen use rather than exposure to blue light itself.
“Digital eye strain – characterized by dryness, irritation and blurred vision “Headache is primarily a result of decreased eye blinking, prolonged near focusing, and poor ergonomics, not exposure to blue light itself,” he noted. The eye doctor also stated that blue lights had no significant contribution to reducing these symptoms compared to standard lenses.
Moreover, there are also doubts about long-term damage to the eyes. Blue light has been blamed for many problems, including sleep disturbance and retinal damage. But is everything as clear and straightforward as it seems?
The ophthalmologist dismissed concerns about long-term retinal damage, describing them as “exaggerated.” He said: “The intensity of blue light emitted from digital devices is well below the levels known to cause damage to the retina. At present, there is no convincing clinical evidence linking daily use of screens to macular degeneration or permanent vision loss.”
But for sleep it’s a little different. While blue light can suppress melatonin and change circadian rhythms, Dr. Shikari said there are other practical behavioral strategies, such as reducing screen time before bed or using Night Mode, that are more effective than wearing tinted lenses.
Who might benefit?
““Individuals who are exposed to heavy screens in the evening or are sensitive to glare may experience personal discomfort,” Dr. Shikari said.
However, many may not need it. “For students, office workers and gamers, blue light glasses remain more of a lifestyle accessory than a medical necessity,” he noted.
In fact, he explained, no major ophthalmology bodies have approved blue light filtering lenses for routine use.
So what are other tricks to reduce digital stress? Try the 20-20-20 rule, mindful blinking, proper lighting, comfortable screen positioning, anti-glare coatings, and treating underlying dry eyes.
The ophthalmologist explained that blue light glasses are not harmful, but for most people they are more of a fashion statement than medical protection. “Vision protection in the digital age depends less on tinted lenses and more on healthy visual habits and regular eye care,” he concluded.
So instead of focusing on blue light glasses, correct your screen habits.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your physician with any questions about a medical condition.
Adrija Dey’s penchant for observation feeds her storytelling instinct. As a lifestyle journalist, she creates compelling, relatable narratives across diverse touchpoints of the human experience, including wellness, mental health, relationships, interior design, home decor, food, travel, and fashion that gently nudge readers toward living a little better. For her, stories exist in flesh and bone, carried by human vessels and shaped by everyday endeavours. It’s the little stories we live and share that make us human. After all, people and their traditions are the most natural and raw repositories of stories, and revealing them, for her, is like peeling an orange under the winter afternoon sun. Always up for a chat, she believes the best stories come from unfiltered chatter, where “too much information” is kind of the goal. An alumnus of Indraprastha Women’s College, Delhi University, and an alumnus of the Indian Institute of Mass Communication (IIMC), Delhi, Adrija spends her spare hours sipping on herbal tea and a sultry thriller, scribbling inner monologues that she loosely calls poetic pieces, often in the presence of her succulents. On lazier days, she can be found binge-watching, for the nth time, one of her comfort shows in the holy trinity: The Office (US), Brooklyn Nine-Nine, or Modern Family. However, dancing alone to peppy playlists is a daily ritual she swears by religiously.Read more
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