How Often Should You Wear Blue Light Glasses?
Digital screens are all around us, from work laptops to late-night TV binges or scrolling through social media on your phone. They give off blue light, and with talk about eye strain and sleep issues, blue light glasses are becoming a popular fix. So, how often do you need them?
What Are Blue Light Glasses?
Blue block glasses have lenses help reduce the amount of blue light from screens entering your eyes. So if you sit in front of a screen for several hours a day you may benefit. I've used them for a while now, and they really help with the sore eyes and headaches I used to get after a long day on my computer.
When to Wear Them
For Long Screen Sessions
Put them on when you're stuck on screens for a while, like working at your desk, browsing your phone, or watching TV. I wear mine during my work hours, which are heavy on screen time, and my eyes feel less tired by the end of the day. Starting early stops that dry, scratchy feeling before it kicks in.
Evenings for Better Sleep
Blue light at night, especially close to bedtime, can mess with melatonin, the hormone that helps you sleep. I slip my glasses on 2-3 hours before bed, and falling asleep is much easier. Without them, late-night phone scrolling or TV keeps me awake longer than I'd like. If you're using devices in the evening, this is a big reason to wear them.
Working from Home
If you're working from home, staring at a screen all day, keep blue light glasses on during work hours. That constant blue light builds up, leaving your eyes sore and your head foggy by the afternoon. I felt this when I went remote, and breaks alone didn't cut it. Wearing these glasses all day has made me feel sharper and less drained.
Take Breaks with the 20-20-20 Rule
Glasses help, but you still need breaks. I use the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds. It gives your eyes a quick rest, and I often stretch or grab a drink during these pauses. Pair this habit with your glasses, and your eyes will stay in better shape.
Wearing Them All Day
You can absolutely wear blue light glasses all day if screens are a big part of your life. The lenses block blue light without messing up your vision, so they're easy to keep on. I only use mine for heavy screen days, but if my screen time is low, I skip them. It all depends on your routine.
Getting Used to Them
If you're new to these glasses, the slight tint might feel strange at first. When I started, it took a couple of days to adjust, but now I barely notice it. The relief from eye strain and better sleep comes soon after, so stick with it.
When to Skip Them
These glasses are great for screens, but you don't need them outdoors in natural sunlight, where blue light is actually good for you. Same goes for reading a physical book or relaxing outside. Save them for when you're dealing with digital screens.
Other Ways to Help Your Eyes
Blue light glasses work best when you add other habits. Set up your desk to reduce glare, tweak your lighting, and make sure you take those breaks. Combining these with your glasses keeps your eyes feeling fresh and comfortable.
Final Thoughts
Wear blue light glasses when you're on screens for long stretches, whether it's work, TV, or your phone. Pop them on in the evening to sleep better, and mix in breaks to ease strain. They're a simple, affordable way to cut eye fatigue and rest well. iPOP Eyewear has pairs for just $25, so they're easy to try. Check out Mayo Clinic's advice for more details.
