Do Blue Light Glasses Work?
Are they worth the extra money?
Blue-light glasses have become extremely popular, particularly for people who spend many hours looking at computers, phones and tablets.
But do you actually need them?
For most people, I would not consider blue-light filtering glasses necessary for protecting the eyes from ordinary screen use.
The best available research has not shown that blue-light filtering spectacle lenses meaningfully reduce digital eye strain compared with ordinary lenses. A Cochrane review of 17 randomised controlled trials also found that the evidence for improving sleep was inconclusive.
So if your eyes feel tired or dry after a long day on your computer, blue-light glasses are unlikely to be the answer.
What Actually Causes Digital Eye Strain?
When we use a screen for a prolonged period, we tend to:
Blink less frequently
Blink less completely
Focus at a fixed near distance for longer
Take fewer breaks
Be exposed to glare or uncomfortable screen brightness
This can lead to tired eyes, dryness, burning, headaches and fluctuating vision.
In other words:
Digital eye strain is much more about how we use our screens than about blue light itself.
What About Blue Light and Sleep?
There is an important distinction between eye strain during the day and screen use at night.
Light, including blue-wavelength light, can influence the body's circadian rhythm and sleep-wake cycle. However, research has not established that wearing blue-light-filtering glasses is an effective way to improve sleep.
If you are using your phone or computer late at night, I would focus first on reducing screen exposure before bed and using the built-in display settings if they make evening viewing more comfortable.
Learn how to reduce blue light on your iPhone →Read here
So What Should You Do Instead?
If you spend a lot of time on screens, I would prioritise the basics:
👀 Take regular eye breaks
Look away from your screen and focus on something in the distance.
💧 Remember to blink
Concentrating on a screen can reduce blinking, which can make dry eye symptoms worse.
💡 Adjust your screen
Avoid excessive brightness and reduce glare from windows and surrounding lights.
📱 Keep a comfortable viewing distance
Try not to hold your phone extremely close to your face.
🌳 For children, prioritise outdoor time
Healthy screen habits are particularly important for children because prolonged near work is only one part of the picture when we are trying to manage myopia.
What If Your Eyes Are Still Dry?
If your eyes continue to burn, sting or feel gritty despite improving your screen habits, don't assume that you simply need a better pair of glasses.
You may have an underlying dry eye problem.
Meibomian gland dysfunction, blepharitis and other problems affecting the eyelids and tear film can make prolonged screen use particularly uncomfortable.
This is why I prefer to find out why your eyes are dry, rather than simply treating the sensation of dryness.
Explore more on causes and dry eyes here →
Dr Lee's Perspective
I am often asked whether patients should buy blue-light glasses.
My answer is usually: save your money and look after your screen habits first.
If you enjoy the glasses or find them comfortable, there is nothing wrong with wearing them. But I would not buy them believing they are protecting your eyes from damage caused by your phone or computer.
For digital eye strain, I would much rather you take proper breaks, blink, look into the distance and use your devices sensibly.
And if your eyes remain uncomfortable, I would investigate whether there is an underlying dry eye or eyelid problem.
Don't just buy another pair of glasses. Find out why your eyes are uncomfortable.The American Academy of Ophthalmology (AAO) says you don’t need them and has gone on record as not recommending any kind of special eyewear for computer users. The organisation says blue light from digital devices does not lead to eye disease and doesn’t even cause eyestrain. The problems people complain about are simply caused by overuse of digital devices, it says.
“The symptoms of digital eye strain are linked to how we use our digital devices, not the blue light coming out of them,” the AAO says.
I turn off the bluelight off my iphone so it is off the whole day and not just at night. Turning off blue light on your devices is more effective than using glasses.
What blue light does is that affects your brain’s production of melatonin. Melatonin is important for good sleep so yes, screen time before bed does affect your quality of sleep. Turning on the blue light filter from the source (phones, ipads, computers) is much more effective than blue light glasses.
If you want to avoid digital eye strain remember to take breaks every 20 minutes and turn to an activity that rests your eyes by not focussing on near things. You can turn down the brightness or add a dark chrome reader which you would have seen if you have been to my consult room to see my computer.
So save your money on blue light glasses, nothing beats eye breaks!I