Do Blue Light Glasses Work?

Blue light glasses are everywhere — in stores, in ads, on your coworkers’ faces. They promise to protect your eyes from the dangers of blue light that’s assaulting you from your screens. But do they really deliver?

Some people swear by them, while others don’t notice a difference at all. When you look at the research, the benefits depend on why you’re wearing them in the first place.

“We see a lot of confusion around blue light and what it actually does,” says ophthalmologist Kathleen Petro, MD. “Most people don’t realize that their symptoms are often caused by something other than blue light itself.”

Before you go down a rabbit hole of choosing a pair of blue light glasses, here’s what to know.

What do blue light glasses do?

Blue light glasses filter out some of the blue wavelengths from digital screens. They’re often marketed as a way to ease eye strain, prevent eye damage and improve sleep.

But the science tells a different story.

For starters, the screens that are such a part of our lives aren’t the primary source of our exposure to blue light. The sun is.

What’s more, blue light isn’t inherently damaging. In fact, at least some amount of it is needed for good eye health and vision.

Blue light-blocking benefits: Are they true?

With that in mind, Dr. Petro shares some of the biggest claims about blue light-filtering glasses and whether they stand up to scrutiny.

Reduced eye strain

You may have heard that blue light-blocking glasses reduce digital eye strain (also called computer vision syndrome). The idea is that if you wear the glasses while staring at your screen, blue light won’t tire out your eyes.

But that’s not really how it works. And the American Academy of Ophthalmology doesn’t recommend blue light glasses for eye strain.

Digital eye strain is the eye fatigue that comes on after excessive screen time, like working on your computer all day. It can make your eyes watery, dry or sensitive to light.

But it’s not clear that blue light from your devices is to blame for contributing to or causing digital eye strain.

More likely, Dr. Petro suggests that there are other factors at play. “When we stare at a screen, we blink less often and focus on a near object. That dries your cornea and leads to strain and discomfort.”

In other words, it’s likely not that blue light is causing your eyes to be tired at work (and beyond). It’s simply the act of focusing your eyes on a screen that causes those symptoms. So, wearing glasses that block blue light isn’t going to solve the problem.

Improved eye health

Blue light glasses are also said to protect your eyes from long-term damage. But current research shows no evidence that the levels of blue light emitted from your tech can harm your retinas or cause eye disease.

The American Academy of Ophthalmology says that overexposure to blue light from the sun can risk your eye health. But sunlight gives off far more blue light than all of your screens put together. That small amount of blue light from your TV, phone, tablet and computer hasn’t been shown to cause damage.

In short: No. Blue light filtering glasses don’t improve your eye health.

“For everyday screen use, we don’t see evidence that blue light causes permanent damage,” Dr. Petro states. “Your eyes don’t need special filters to stay healthy.”

Better sleep

This is the one area where blue light glasses may offer some benefit.

Blue light exposure in the evening can signal your brain to stay awake. One way your body responds to blue light is to produce less melatonin — the hormone that helps regulate your sleep-wake cycle. Some studies suggest that wearing blue light filtering glasses at night may help you fall asleep more easily by letting your melatonin rise the way it should.

But do you need them for better sleep? Probably not.

“If someone is using screens late at night and struggling with sleep, blue light glasses may help, but healthy sleep habits matter just as much, if not more,” notes Dr. Petro.

Reduced glare

Blue light glasses might reduce glare from your screen, and that might make your eyes feel more comfortable. It’s not really related to the blue light-blocking effects, but rather, the tinting of the glasses and the anti-reflective coating.

This is more of a personal preference than a proven effect.

Placebo effect

Sometimes, it doesn’t matter what science shows. Feeling like you’re doing something to feel better can send signals to your brain that help you to actually feel better. It’s called the placebo effect, and it can be powerful.

“Sometimes, thinking you’re doing something to reduce eye strain or support sleep can make symptoms feel better — even if the glasses aren’t the true cause,” Dr. Petro acknowledges.

What to do instead of relying on blue light glasses

So, if blue light glasses aren’t the fix your tired eyes need, what can help? Dr. Petro suggests following these healthy vision habits.

• Follow the 20-20-20 rule. Every 20 minutes, look at something about 20 feet away for 20 seconds. This helps your eyes relax and gives them a break from focusing up close.
• Blink more often. We blink a lot less when we use screens, which can make our eyes feel dry or irritated. Reminding yourself to blink helps keep your eyes naturally lubricated.
• Use artificial tears if needed. If your eyes feel dry, using artificial tears can give you quick relief. Choose preservative-free drops if you need them more than three or four times a day.
• Sit an arm’s length from your screen. Most of us sit too close to our devices without realizing it. Putting a little distance between you and your screen eases the strain on your eyes.
• Increase font size or adjust screen contrast. If you’re squinting or leaning forward to see your screen, your eyes are working harder than they need to. A larger font or better contrast can make reading much more comfortable.
• Get an eye exam to check your prescription. Sometimes, eye strain can be a sign you need glasses or a different prescription. Regular eye exams can make a big difference in how your eyes feel.
• Limit evening screen time to support better sleep. Screens can make your brain think it’s still daytime. Cutting back on screen use in the hour or two before bed helps your body wind down more easily.
• Spend less time on screens when you can. Too much screen time can take a toll in different ways — from eye strain and headaches to feeling mentally drained. Cutting back when possible, even for a short time, gives your eyes and your mind a chance to reset.

“Healthy screen habits go a lot further than buying special glasses,” Dr. Petro advises. “Most people feel better once they adjust how they use their devices and how often.”