Blue Light Blockers: Do They Actually Work or Are We Just LARPing as Scientists?
Alright, let’s talk about blue light blockers—those glasses that make you look like a startup bro or someone who takes melatonin gummies way too seriously.
Some people swear by them, claiming they protect our eyes, help us sleep, and maybe even give us superpowers (okay, maybe not that last one, but you get the vibe). Others think they’re just another wellness gimmick, like detox teas or crystal-infused water.
So, let’s break it down. Do these things actually work? Or are we all just cosplaying as optometrists?
First Off, What Even is Blue Light?
Blue light is basically high-energy visible (HEV) light, which sounds cool but is actually a bit of a problem. It’s emitted by screens, LED lights, and even the sun.
Yes, the sun is the OG blue light source, but you don’t hear people complaining about the sun ruining their sleep schedules—probably because they already know it does.
The issue? We spend WAY more time staring at screens than ever before. Phones, tablets, laptops, TVs, e-readers—you name it. If it has a screen, it’s probably blasting blue light straight into your eyeballs.
Why Should You Care? (The Bad Stuff)
Too much blue light exposure is like having a tiny, invisible gremlin messing with your health. Here’s what it does:
1. Messes With Your Sleep (Thanks, Science)
Ever wondered why you can’t fall asleep even though you’re exhausted? Blame blue light messing with your melatonin levels.
Melatonin is the hormone that tells your brain, “Hey, it’s bedtime.” But blue light tricks your brain into thinking it’s still daytime, delaying melatonin production and keeping you wired when you should be winding down.
This is why scrolling TikTok at 1 AM is basically the worst sleep habit ever (but we all do it anyway).
2. Eye Strain & Digital Fatigue
Ever get that burning, tired, blurry-eye feeling after a long day of staring at screens? That’s digital eye strain, and blue light plays a big role in it.
Symptoms include:
✔️ Dry, irritated eyes
✔️ Headaches
✔️ Feeling like a raccoon that hasn’t slept in days
Some research even suggests too much blue light exposure over time could lead to retinal damage—which is just a fancy way of saying “Not great for your eyes, dude.”
Enter: Blue Light Blockers (Do They Actually Work?)
Blue light blocking glasses are supposed to filter out or reduce the amount of blue light that reaches your eyes. The goal? Less eye strain, better sleep, and hopefully, fewer nights spent doom-scrolling until 3 AM.
Here’s what they claim to do:
✅ Reduce Eye Strain
Less blue light = less digital fatigue. Makes sense.
✅ Help You Sleep Better
By blocking blue light, these glasses help your brain understand it’s actually nighttime, so melatonin can do its job properly.
✅ Might Protect Your Eyes Long-Term
Some optometrists say blocking excessive blue light could reduce the risk of retinal damage over time. The jury’s still out on this one, but hey, prevention isn’t a bad idea.
Okay, But What’s the Catch?
Look, blue light blockers aren’t magic. You won’t suddenly start sleeping like a baby or gain super eyesight.
For some people, they really help, especially with reducing headaches and screen fatigue. For others, they don’t notice much difference.
Also, not all blue light glasses are created equal—some block barely any blue light, while others (like the ones with the deep orange lenses) are more hardcore.
Do You Need Them? (A Quick Reality Check)
You probably need blue light blockers if:
✔️ You stare at screens all day (so, basically everyone)
✔️ You get headaches or eye fatigue from too much screen time
✔️ You struggle to fall asleep because of late-night scrolling
✔️ You want to try something simple before going full “I’m deleting all my social media” mode
On the other hand, you probably don’t need them if:
✖️ You don’t have any screen-related eye strain issues
✖️ You already sleep like a log
✖️ You’re that one person who still reads paper books before bed (respect)
Other Things That Can Help (Besides Glasses)
If you don’t feel like buying blue light glasses, here are some other lazy-friendly ways to reduce blue light exposure:
🔹 Turn on “Night Mode” – Most phones and computers have built-in blue light filters.
🔹 Reduce Screen Time Before Bed – (LOL, but worth a try.)
🔹 Take Screen Breaks – Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
🔹 Use Warm Lighting at Night – Swap out harsh LED lights for softer, warmer ones.
🔹 Wear Sunglasses Outside – Remember, the sun is the biggest blue light offender.
Final Verdict: Are Blue Light Blockers Worth It?
Short answer: Yes, but they’re not a cure-all.
They can help with eye strain and sleep issues, but they won’t completely fix your screen addiction or erase the effects of staring at a laptop for 10 hours straight.
That being said, if you work on a screen all day and feel like your eyeballs are slowly dying, it’s worth giving them a shot.
Worst case? You’ll look like a tech bro at a coffee shop. Best case? You might actually wake up feeling rested for once.
Either way, a win-win.
TL;DR: Blue light blockers? Pretty useful if you’re glued to screens. But also, maybe just… log off sometimes?
(Yeah, I know. Easier said than done.)