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.
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.
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.
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.
- 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
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.”
Any definitive claims that glasses offer protection against retina damage or eye conditions like macular degeneration aren’t accurate.