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Are blue light glasses worth it?

Blue-cut lenses are often suggested to anyone who works at a computer, studies online or spends evenings on the phone. They are said to reduce eye strain, improve sleep and protect the eyes. This page sets out what the research actually shows, so that you can decide for yourself. We would rather you spend on what helps your eyes than on what does not.

What is blue light?

Blue light is part of ordinary visible light. By far the biggest source is the sun; phone, computer and television screens and LED lights give off much less. Blue light also helps set the body clock: daylight keeps us alert, and bright light late in the evening can delay the feeling of sleepiness.

What blue light glasses claim

• That they reduce eye strain and tired eyes at screens.
• That they help you sleep better after evening screen use.
• That they protect the retina from damage.

What the research shows

Eye strain

In 2023, the Cochrane Collaboration, an independent group that reviews medical evidence, looked at 17 randomised trials with 619 adults in six countries. It found that blue-light filtering lenses may not reduce short-term eye strain from computer work compared with ordinary clear lenses, and that they probably make little or no difference to how sharply people see. The studies were small and short, and many had weaknesses, so the evidence is not strong in either direction. But there is no good evidence that the lenses help with eye strain.

Sleep

The same review found the effect on sleep unclear: studies were few and their results did not agree. Ordinary clear blue-cut lenses filter only part of the blue light, often a small part. Evening habits, such as putting the phone away before bed, are likely to matter more.

Eye damage

There is no good evidence that the blue light from screens damages the retina. Laboratory studies that found damage used light far more intense than any screen. The American Academy of Ophthalmology has said that there is no scientific evidence that light from computer screens damages the eyes, and does not recommend any special eyewear for computer use. The review found no trials on long-term eye health.

So why do my eyes feel tired at the screen?

Screen eye strain is real, but blue light is not its main cause. The usual reasons are:

• Blinking less. People blink far less while concentrating on a screen, so the eyes dry out, especially in air-conditioned rooms.
• Focusing at one distance for hours. The focusing muscles get tired.
• The wrong power. Uncorrected astigmatism or long sight, or reading glasses that are set for a book rather than a screen, make the eyes work harder.
• Glare and reflections from windows, tube lights and the screen itself.
• Screen position and small text. A screen too close, too high or too small strains the eyes and the neck.

What actually helps

• Get your power checked. An accurate eye test for glasses, including any small astigmatism, often makes the biggest difference.
• If you are over 40, ask about office or computer lenses set for your screen distance. See reading glasses after 40.
• Anti-reflection coating reduces reflections from the lens surfaces. See types of spectacle lenses.
• Take regular breaks. The 20-20-20 habit (every 20 minutes, look at something about 20 feet or 6 metres away for 20 seconds) is widely advised. It has been little studied, but it is easy and harmless.
• Blink fully and often, and point air-conditioning and fans away from your face.
• Set up your screen about an arm's length away, with the top of the screen at or slightly below eye level. Increase the text size and match the screen brightness to the room.
• In the evening, use the night mode on your phone if you like it, and stop screens for a while before bed.
• For children, limit recreational screen time, build in breaks during online classes, and encourage time outdoors.

Are there any downsides to blue-cut lenses?

They are not harmful. In the Cochrane review, side effects such as headache or discomfort were mild and were reported with ordinary lenses too. Blue-cut lenses may have a faint yellow tint, can slightly change how colours look (which matters if your work depends on accurate colour), and often show a bluish or purple reflection on the lens surface. They also add to the cost of your spectacles. If you already have them and like them, there is no need to replace them.

Blue light glasses and computer glasses are not the same

Computer glasses are spectacles with lens power set for the screen distance. For people over 40, who need help focusing at that distance, computer or office lenses can genuinely make screen work more comfortable. Blue light glasses, on the other hand, are about a filter, not about power, and can be made with or without any power.

When to see an eye doctor

If your eyes still feel tired, dry, gritty or blurred after you have tried these steps, or you get regular headaches, redness or pain, have your eyes examined. Dry eye, uncorrected power and other eye conditions can all be checked at a complete eye check-up.

Our approach

At the Vision Correction Centre of ReNew Vision Eye Hospital in Vaddem, Vasco, you can choose a blue-filtering coating if you want one. We will not tell you that it protects your eyes or cures eye strain, because the evidence does not show that. The eye OPD is open Monday to Saturday, 4 pm to 7 pm. Call or WhatsApp 072489 88039 with any questions.

Questions patients ask

Do blue light glasses reduce eye strain?

The research so far does not show that they do. A 2023 Cochrane review of 17 trials found that blue-light filtering lenses may make little or no difference to short-term eye strain from computer work, compared with ordinary clear lenses.

Can blue light from my phone damage my eyes?

There is no good evidence that it does. Screens give off far less blue light than the sun, and the American Academy of Ophthalmology has said there is no scientific evidence that light from computer screens damages the eyes.

Do blue light glasses help you sleep?

The evidence is unclear. Studies are few and their results differ. Putting screens away for a while before bed, and using night mode if you like it, are simple steps that may help.

Are computer glasses the same as blue light glasses?

No. Computer glasses have lens power set for screen distance, which can genuinely help people over 40. Blue light glasses carry a filter, with or without power, and the filter has not been shown to reduce eye strain.

Should children wear blue light glasses for online classes?

There is no evidence that they help children. What helps is an eye check to make sure the power is right, regular breaks from the screen, a good screen position, and plenty of time outdoors.

This page is general eye-health information, not personal medical advice. Your eye doctor advises you after examining your eyes.