Vision Care
Blue Light Glasses: The Myth
Reality: Blue light blocking glasses do not prevent digital eye strainⓘ. The symptoms people attribute to blue light—tired eyes, headaches, dry eyes—have other causes.
Blue light glasses may have minor effects on sleep timing, but do not affect melatonin production[2].
Digital Eye Strain
Digital eye strain is caused by prolonged focus, not by screen light itself[3].
The main cause of computer-related dry eyes is reduced blinking[4].
The 20-20-20 ruleⓘ helps by giving your focusing muscles a break and promoting blinking.
E-readers with e-ink displays cause less visual fatigue than LCD screens[6].
Myopia (Nearsightedness)
Time spent outdoors protects against myopia development in children[7].
Near work activities increase myopia risk in children[8].
Bright outdoor light, not exercise, is the protective factor[9].
Global risk factors for childhood myopia include parental myopia, limited outdoor time, and excessive near work[10].
Preventing Eye Strain
Screen distance and position matter more than screen typeⓘ.
- Position your screen about an arms length away
- The top of the screen should be at or slightly below eye level
- Reduce glare with proper lighting or matte screen filters
- Use the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds
- Consciously blink more when using screens
Increased screen time during lockdowns led to higher rates of dry eye symptoms[12].
---
References
- Tahara Y et al. (2024). Partial blue light blocking glasses at night advanced sleep phase and improved mood but did not alter melatonin secretion. PLOS ONE. [DOI]
- Sanchez-Tena MA et al. (2024). Digital media use and its effects on digital eye strain and sleep quality in adolescents. PLOS ONE. [DOI]
- Uchino M et al. (2010). Lacrimal Hypofunction as a New Mechanism of Dry Eye in Visual Display Terminal Users. PLOS ONE. [DOI]
- Benedetto S et al. (2013). E-Readers and Visual Fatigue. PLOS ONE. [DOI]
- Wu PC et al. (2017). Outdoor activity and myopia progression in 4-year follow-up of Chinese primary school children. PLOS ONE. [DOI]
- Huang HM et al. (2015). The Association between Near Work Activities and Myopia in Children: A Systematic Review and Meta-Analysis. PLOS ONE. [DOI]
- Hua WJ et al. (2017). Pilot study of a novel classroom designed to prevent myopia by increasing exposure to outdoor light. PLOS ONE. [DOI]
- Dong L et al. (2023). Global risk factor analysis of myopia onset in children: A systematic review and meta-analysis. PLOS ONE. [DOI]
- Napankangas U et al. (2022). Prevalence of symptomatic dry eye disease with associated risk factors among medical students due to increased screen time. PLOS ONE. [DOI]