If you’re like most adults, you may be spending more time in front of screens than ever before — and feeling eye strain as a result. To help ease this strain, many people have turned to blue light glasses to filter out blue light from computer and smartphone screens, which wearers and manufacturers claim damages the eyes.
While research on blue light’s damaging effects is limited, some manufacturers also claim that the glasses can help people deal with jet lag and sleep difficulties such as sleep phase disorders.
The jury is still out on those benefits, too.
Blue light is part of the light spectrum that makes up around 33 percent of all light the human eye can see. It’s everywhere, with the largest source being sunlight. Artificial sources of blue light include computer monitors, LED lighting, tablet device screens, and smartphones. Far from being a threat to health, humans need some blue light exposure. Its role in human health might include:
- Regulating your sleep and wake cycle
- Helping you feel more alert
- Supporting brain function, including memory
- Boosting mood
- Promoting healthy vision and eye development in children
Different blue light wavelengths have different effects on the body, including influencing the body’s circadian rhythms and alertness levels.
Manufacturers of blue light glasses, lens coatings, or contact lenses claim they provide relief from the uncomfortable side effects associated with staring at screens.
The glasses have special lenses that block or filter out certain light waves from devices, and their marketing often maintains that they protect the retina from damage.
Blue light from screens may negatively affect your sleep cycle and contribute to digital eyestrain.
Are blue light glasses a proven solution, though? Currently, conclusive research is lacking to support their use for protecting against tired eyes, eye damage, or poor sleep quality.
However, limited, low-quality research supports the use of blue light glasses to manage delayed sleep or sleep disorders.
Sleep
Limited research has suggested that these glasses can help with sleep. Blue light exposure interacts with cells that contain a pigment called melanopsin, which helps regulate the body’s circadian rhythms, including the sleep-wake cycle.
This interaction alerts the brain to make it think that your body is awake during daytime. This can be helpful when you’re meant to be awake, but when you’re about to go to sleep, this might prevent you from dozing off.
Research that gathered data from 63 managers found that wearing blue light glasses improved sleep and also enhanced work performance.
And a systematic review of studies cited evidence that blue light glasses were effective at reducing the time people with sleep disorders took to fall asleep; for managing jet lag or sleep issues due to shift work; and in improving sleep in those without sleep problems.
Other experts suggest that the review doesn’t give enough detail about the studies included to reach this conclusion, however. In addition, blue light glasses and coatings currently available for purchase aren’t standardized, meaning you can’t tell which wavelengths they’re blocking and if these will affect your vision or sleep cycle.
The evidence also isn’t compelling enough for Amita Vadada, MD, spokesperson for the American Academy of Ophthalmology, and her colleagues. “It’s true that blue light from screens late at night can affect our circadian rhythm, meaning you may have a tough time falling asleep,” she says. “However, the American Academy of Ophthalmology does not recommend blue light glasses because of a lack of scientific evidence that they work. Instead, I recommend limiting screen time to a few hours before bed.”
Melissa Barnett, OD, director of optometry at the University of California in Davis, also highlights the importance of limiting blue light exposure before you go to sleep. “The interruption of the circadian system has been linked to various health conditions, including type 2 diabetes, heart disease, cancer, sleep disorders, and cognitive dysfunctions,” Dr. Barnett explains.
Eye Strain
Dr. Vadada advises that many claims about blue light glasses’ helping eye strain are myths.
“There is no compelling scientific evidence suggesting blue light glasses help avoid eye strain. Contrary to popular belief, blue light from screens will not damage your eyes,” she explains. As blue light from screens isn’t responsible for eye damage, glasses that filter blue light won’t prevent eye strain caused by using digital devices. However, the devices you use may still play a role in causing eye strain symptoms.
According to one trial, blue light glasses worn during a two-hour computer task did not change eye strain symptoms.
A systematic review of 17 studies concluded that no clinically significant changes in eye strain symptoms or eye tiredness occurred whether people were or weren’t using blue light–filtering lenses during computer use.
“Many factors contribute to eye strain, including screen time, brightness levels, screen position, and ambient lighting,” says Barnett. Eye strain can also develop due to the way we interact with our devices. You’ll generally be blinking less while using a device, leading to dry eye, eye strain, and other conditions that make using your eyes uncomfortable. Other eye strain symptoms include:
- Blurry vision
- Headaches
- Neck pain
- Shoulder pain
“Eye strain isn’t exclusive to screens. Some people experience eye strain when reading a book for long periods without taking a break,” says Vadada. “Humans normally blink about 15 times in one minute, but only about five to seven times in a minute when near work or when using screens, including computers, phone screens, or watching TV.”
Barnett recommends the 20-20-20 rule to help you take breaks from the screen and prevent eye strain. “Take a 20-second break to view something 20 feet away every 20 minutes.” She also recommends controlling lighting and glare on your device screen, as well as setting up a reasonable working distance and posture for screen viewing.
Regular breaks can help you remember to blink more and naturally lubricate the eye. People can also use over-the-counter eye drops to help avoid dry eye.
Focus and Productivity
If blue light glasses work for you as a sleep aid, then they might also indirectly benefit focus and productivity. Getting at least seven hours of sleep can boost cognitive function and mental performance.
“I’m unaware of any reputable studies suggesting blue light–blocking glasses can boost productivity,” says Vadada. Some studies have examined the effects of blue light on brain activity. For example, the authors of a study published in 2024 concluded that blue light altered brain activity on an electroencephalograph (EEG) scan. Specifically, they show that people wearing filtering glasses showed reduced frontal beta activity, a region with links to relaxation.
However, the study showed no difference in front alpha activity, the brain region linked to focus and concentration, whether wearing or not wearing light-filtering glasses.
In short, science doesn’t support the idea that blue light glasses improve your focus.
Long-Term Eye Damage
Some people fear that too much blue light exposure from electronic devices can permanently damage the eyes or increase the risk of macular degeneration. Barnett says that the eyes absorb blue light differently from other frequencies and that this can lead to long-term eye issues.
“Since our eyes are not good at blocking blue light, nearly all visible blue light passes through the front of the eye (cornea and lens) and reaches the retina, the cells that convert light for the brain to process into images,” explains Barnett. “Constant exposure to blue light over time could damage retinal cells and contribute to eye conditions, such as age-related macular degeneration, cataracts, eye cancer, and growths on the clear covering over the white part of the eye.”
However, Vadada says that there is no scientific evidence to suggest blue light blocking glasses provide any benefits to eye health, long- or short-term. “For example, one study did not find any measurable UVA or UVB radiation (the most harmful part of light) from computer screens.”
There’s a vast difference between blue light from the sun and the glow of your smartphone. “Blue light exposure from screens is small compared to the amount of exposure from the sun,” says Barnett. Some research has found a link between blue light with a power of more than 3 microwatts and developing or worsening macular degeneration or cataracts. However, electronic devices generally give off just one-third of that.
Any definitive claims that glasses offer protection against retina damage or eye conditions like macular degeneration aren’t accurate.
While limited evidence suggests that blue light glasses can reduce how much your screen time messes with your sleep, evidence is mixed on whether they relieve digital eye strain symptoms, and they won’t protect against macular degeneration. “Blue light glasses are not harmful, but their effectiveness may be limited. If you frequently use digital devices and experience eye strain, wearing blue light glasses may help alleviate discomfort,” says Barnett.
This means that the following people might benefit from blue light glasses, according to limited, low-quality research:
- People with sleep phase disorders
- Those with jet lag
- Those with an irregular sleep pattern due to shift work
Some people insist that these glasses help them feel better. If they work for you, go for it: Blue light glasses won’t cause any harm if you wear them all day, even if they don’t help to reduce or relieve eye strain for you.
Emily Davis
James Bennett
David Thompson
Susan Bennett
Chloe Jenkins
Marcus Vance