Wait, So Do Blue Light Glasses Actually Work? Here's What Experts Say

Beth Ann Mayer

Woman trying on blue light glasses

Even people who don't need eyeglasses for vision issues are donning specs these days. While some may be using non-prescription glasses as a fashion statement, others may actually be using blue-light glasses. As we've become more aware of how our screen-time habits may affect our sleep and even eye strain, some have sought out solutions to blocking something known as blue light.

"Blue light is a high-energy visible light that is part of the visible light spectrum," explains Dr. Michelle Holmes, OD, an optometrist at Pacific Neuroscience Institute. "It has a shorter wavelength and higher energy compared to other colors like red, orange, yellow and green. Blue light is essential for regulating the body's circadian rhythm and other biological processes and influencing our body's internal clock."

Exposure to blue light at night can suppress the body's natural production of melatonin, making it difficult to sleep. Enter blue light glasses. "Blue light glasses filter out blue light," says Dr. Craig See, MD, an ophthalmologist at Cleveland Clinic Cole Eye Institute. "They allow the other colors of light to pass through and reach the eye."

Dr. Holmes says the goal is to reduce eye strain and digital fatigue, improve sleep quality and potentially protect eye health.

That sounds promising, but are blue light glasses effective? How do blue light glasses work, anyway? Eye doctors answered pressing questions on blue light glasses. Take a look.

Related: People Who Never Need Glasses Do This One Thing Every Day, According to Optometrists

How Do Blue Light Glasses Work?

In the simplest terms, "Blue light glasses are specialized glasses designed to filter blue light emitted from devices such as smartphones, tablets and computers," explains Dr. Sonia Kelley, OD, MS, whose expertise includes low-vision rehabilitation and ocular disease.

Here's why that's important. "When blue light reaches the eye, it passes through the cornea and lens and reaches the retina," Dr. See says. "There, it stimulates our photoreceptor for blue light. This is a specialized pigment protein that absorbs blue light and causes a signal to our retina then our brains, so we can perceive the color blue...Exposure to blue light may increase alertness and make it more difficult to fall asleep."

Blue light glasses filter this light, supposedly helping you get to bed on time despite your nightly scroll through social media. Digging deeper, there are a handful of different types of blue light glasses out there (sometimes called blue light blockers).

"The most popular typically filter 20 to 40% of blue-violet light," Dr. Kelley explains.

Ultimately, Dr. Kelley says the function of blue light glasses depends on the tint. For instance, amber or reddish-tinted ones may improve sleep-wake cycles better than clear ones. Clear ones may help people feel more comfortable while working on a computer—although the evidence is mixed.

Related: The Common Habit That Could Be Damaging Your Vision, According to Ophthalmologists

Do Blue Light Glasses Work?

"In short, no," Dr. Holmes says. "Studies have shown mixed results, and the effectiveness of blue light glasses is up for debate. Overall, there is little proof and no consensus that they work."

Dr. Holmes also says the claims of the clinical effectiveness of reducing eye or sleep issues are often based on theories or studies done on animals. She and Dr. See pointed to a review published in Cochrane Reviews in August 2023. Researchers looked at 17 randomized controlled trials on blue-light filtering glasses to see whether or not there was evidence that blue-light glasses could help visual performance and fatigue or sleep/alertness. What did they find?

"There was no good evidence that the blue light glasses helped—or hindered—any of these things," Dr. See says.

Blue Light Glasses: Risks vs. Benefits

Current evidence does not support the effectiveness of blue light glasses. However, is it safe to wear them if you want to give them a try? Generally, yes.

"I typically caution patients that although there is no harm in wearing them, they may not be effective in terms of improving visual comfort or sleep quality," Dr. Holmes shares.

That doesn't mean blue light glasses don't work for some people. "There is certainly anecdotal evidence that some individuals experience noticeable benefits when they wear blue light glasses," Dr. Holmes explains.

Dr. Kelley says it's important to exercise some caution when donning blue light glasses, explaining, "Amber-tinted glasses that filter blue-turquoise light can significantly impact how colors appear, so it would be risky to wear darkly tinted lenses while driving."

Can Blue Light Glasses Work as Computer Glasses to Reduce Eye Strain?

Maybe. "They might work for some people," Dr. See says. "But when you look at it systematically, there isn’t evidence that it helps."

Here's why they might help anecdotally, though. "Blue light glasses can help as computer glasses, especially if they also have a computer distance prescription built into them," Dr. Kelley explains. "The prescription can help your eyes focus more easily on the screen."

Dr. Kelley says that blue light or anti-reflective coatings may provide additional eye relief, sharing, "If you are nearsighted, farsighted or have astigmatism, you can get prescription blue light glasses to help you focus more easily and comfortably on your computer."

Do Blue Light Glasses Help With Headaches?

Dr. See doesn't mean to sound like a broken record. However, he once again says, "They might be helpful for some people."

"Eye strain from using devices is much more likely from dry eye and accommodative problems," Dr. See continues. "When we use screens, our blink rate goes down, and our eyes may dry out. Dry eye can cause discomfort, blurred vision and headaches."

When we use screens daily, our muscles have to adjust our focus. "This means muscles inside our eyes are contracting to reshape the lens in our eyes to help us focus on near objects," Dr. See explains. "As we get older, our lenses are less flexible. This is why people in their 40s start needing reading glasses. Some blue-light glasses also include a plus lens to help bring your focus in. These might help reduce eye strain. It is expected that clear lenses, not blue-filtering, with a plus power would work in the same way."

A better way to prevent screen-related eye strain and accompanying headaches? Take breaks. "Taking breaks from using a screen, treating dry eye with things like artificial tears and warm compresses and using some reading glasses if you are having trouble seeing up close," Dr. See suggests.

Related: How Bad Is It Really to Sleep With Your Phone Next to Your Bed?

Can You Wear Blue Light Glasses Every Day?

Blue light glasses may not be effective (at least not based on current research) but are usually safe. Therefore, experts say wearing blue light glasses daily is generally safe. "In fact, some patients who have cataract surgery get a permanent blue filtering lens inserted into their eye," Dr. See says. "These were developed partially to prevent age-related macular degeneration. There are also clear lenses that don’t filter blue light. These blue filtering lenses have been used for over 20 years."

Wait, what's age-related macular degeneration (AMD)? "Age-related macular degeneration is caused by a gradual deterioration of the macula, located on the retina, the light-sensitive tissue at the back of the eye," Dr. Kelley says. "The macula provides our most detailed, central vision. This is why people with AMD struggle with driving, recognizing faces and reading."

Because blue light is higher energy than other colors, it has been postulated that blue light exposure may cause retinal injury and lead to AMD, Dr. See says. "When researchers have studied this in people, they haven’t found a strong relationship."

Vitamins and not smoking (or quitting if you do) are ways to reduce your risk of AMD. If diagnosed with AMD, your doctor can discuss potential treatment options with you—but they likely won't include blue light glasses.

Next up: The #1 Food (Yes, Food!) That Helps With Hearing, According to Audiologists

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