Children’s screen time is a common concern for parents these days. The rise of remote learning, along with the prevalence of cell phones, tablets, and laptops in homes has increased screen time exponentially.
As more and more of children's time is spent in front of digital screens, new health effects are arising. Two of the most common effects of increased screen time are:
- Digital eye strain (computer vision syndrome) 1, 2, 3
- Poor sleep habits 4, 5
In an effort to combat these symptoms, eyewear companies have started producing blue light filtering lenses. Blue light blocking glasses have become popular among both people with prescription glasses and those without prescriptions.
But is blue light actually the cause of digital eye strain and poor sleep?
According to the American Academy of Ophthalmology (AOA)6 and multiple studies,7, 8, 9 evidence shows that blue light is not correlated to digital eye strain symptoms. Current scientific evidence shows that blue light blocking lenses cannot help reduce symptoms of digital eye strain.
We'll cover the causes and remedies of digital eye strain in the "Other Ways to Keep Kids’ Eyes Healthy" section of this article.
However, evidence shows that blue light does negatively affect the quality of sleep by interfering with the body’s production of melatonin. This can upset circadian rhythm, leading to poor sleep.10, 11, 12 As a result, a number of problems such as antisocial behavior and depression, can develop.5
Fortunately, early studies have shown that reducing blue light exposure before bed can improve sleep quality.11, 12, 13 One study even provided evidence that suggests that blue light filtering glasses can improve work engagement and task performance.14
All this goes to show that blue light blocking glasses can help regulate your circadian rhythm and improve your sleep quality.
Are Blue Light Blocking Glasses Safe for Children?
Yes, blue light glasses are safe for children. Just keep in mind that blue light blocking glasses will not help alleviate digital eye strain symptoms in children.
Where to Buy Glasses + Contacts
Best Overall: Warby Parker
Fastest Delivery: EyeBuyDirect
Also Great: Liingo
Best Place to Buy Contacts: 1800 Contacts
What Are the Health Benefits?
Reducing blue light exposure can help regulate children’s circadian rhythm and improve sleep quality. The best way to do this is by limiting screen time. However, for many families, it's unrealistic to ban the use of mobile devices and televisions in the evening.
Blue light blocking glasses for kids are another way to help reduce your child’s exposure to blue light from digital screens. Wearing them for at least three hours before bedtime should help improve your child’s melatonin levels and quality of sleep.
Improved sleep quality can lead to several health benefits, including: 15
- Language development
- Literacy
- Child emotional and behavioral regulation
- Parent–child attachment
- Family functioning
Other Ways to Keep Kids’ Eyes Healthy
In addition to wearing blue light blocking glasses before bed, there are several other ways to help protect your child’s health and reduce digital eye strain:
Manage Screen Time
One of the biggest challenges parents face in today’s digital world is managing children’s screen time. There is very little scientific data to help parents determine what a “healthy” amount of screen time is. Plus, education is relying more and more on digital interactions.
The following guidelines are from the American Academy of Child & Adolescent Psychiatry: 16
- Until 18 months of age limit screen use to video chatting along with an adult (for example, with a parent who is out of town).
- Between 18 and 24 months screen time should be limited to watching educational programming with a caregiver.
- For children 2 to 5, limit non-educational screen time to about 1 hour per weekday and 3 hours on the weekend days.
- For ages 6 and older, encourage healthy habits and limit activities that include screens.
- Turn off all screens during family meals and outings.
- Learn about and use parental controls.
- Avoid using screens as pacifiers, babysitters, or to stop tantrums.
- Turn off screens and remove them from bedrooms 30-60 minutes before bedtime.
Follow the 20-20-20 Rule
Every 20 minutes, look away from your screen. Focus on an object at least 20 feet away for 20 seconds. While performing this exercise, stand up and stretch your neck and back to relieve any stiffness or discomfort.
Adjust Their Workstation
Set the computer so that the center of the screen is about 15 to 20 degrees below eye level. Put the computer screen an arm’s length away (~20 inches) from your child. Or 16 inches from a tablet or smaller device. If you see them leaning closer to see, try enlarging the font on the screen.
Use Lubricating Eye Drops
Place lubricating eye drops or artificial tears in your child’s eyes throughout the day to reduce dryness.
Wear Glasses Instead of Contacts
If your child needs vision correction, make sure they are using glasses instead of contact lenses when using screens. Contacts can increase eye irritation.
Use Anti-Glare Protection
Anti-reflective coating is available on prescription and computer glasses. Matte screens or screen covers can also reduce glare from your digital device.
Adjust Room Lighting
Avoid direct lighting on the screen to help minimize glare. Minimize competing lighting by closing blinds and curtains.
Use a Humidifier
If you use an air conditioner or heater, the air in your home may be dry. A humidifier can help prevent dry eye symptoms.
5 Best Blue Light Blocking Glasses for Children
AHXLL Kids Blue Light Blocking Glasses 2 Pack
For ages 3-9, these kids' non-prescription glasses are soft and comfortable. They're made from TR90 plastic which is bendable and designed for kids. They have a 12-month worry-free guarantee.
Customer reviews:
4.6 out of 5 stars
7,900+ global ratings
Blue Light Glasses Kids Girls & Boys-Computer Gaming Eyeglasses
Warby Parker makes high-quality, stylish eyeglasses, sunglasses, and contacts. Their Home Try-On program lets you try 5 frames for free before ordering.
Customer reviews:
4.6 out of 5 stars
3,900+ global ratings
Kid Size Blue Blocker Glasses
Warby Parker makes high-quality, stylish eyeglasses, sunglasses, and contacts. Their Home Try-On program lets you try 5 frames for free before ordering.
Customer reviews:
4.6 out of 5 stars
40+ global ratings
Lightweight TR Computer Gaming Eyeglasses Frame
Warby Parker makes high-quality, stylish eyeglasses, sunglasses, and contacts. Their Home Try-On program lets you try 5 frames for free before ordering.
Customer reviews:
4.6 out of 5 stars
1,000+ global ratings
Warby Parker
Warby Parker makes high-quality frames at low prices. You can add blue light filtering lenses with or without a prescription to any Warby Parker Kids' glasses. Unfortunately, you can't buy them online, but they are available in stores or you can call them to place an order.
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