Blue light glasses, glasses that filter out blue light from electronic devices, received a lot of hype during the pandemic when many people started working remotely and staring at their computer screens for eight hours a day. Proponents of blue light glasses claim that they reduce eye strain and assist in getting a good night’s sleep. With costs ranging from $20 to $100 it’s good to know if science backs the claims.

What is blue light?

Blue light is a natural part of sunlight at the high end of the spectrum. While studies show that intense blue light (overexposure to sunlight) boosts the risk of developing eye diseases like cataracts and macular degeneration, the American Academy of Ophthalmology (AAO) states that “no meaningful link between blue light” and eye damage has been found when using digital devices. However, some sources disagree. Follow the research and use caution so as not to be overexposed. Blue light is not completely a bad thing when encountered in natural situations. In normal quantities during the daytime, blue light signals the body to get moving. When blue light decreases in the evening, it is a signal to the body that it will be bedtime soon. That’s why avoiding digital screens before bed can help with a sleep routine.

Do the Glasses Work?

Some companies that manufacture blue light glasses claim that they lessen eye strain, headaches, dry eyes, and assist in falling asleep. Recent studies show, though, that only one of those claims might be true. Dr. Mark Rosenfield, a professor at the College of Optometry at the State University of New York, found that blue-light filtering glasses did not prevent eye strain or the issues associated with it. Rather, he believes the cause of eye strain is due to the way people use digital devices: holding them too close and not taking breaks. He recommends keeping digital devices 16 inches away from your eyes and using the 20-20-20 rule (with every 20 minutes worked look at something 20 feet away for 20 minutes). One area that the blue-light filtering glasses might work is in creating a better transition to sleep.

According to a Goodhousekeeping field test, the glasses helped the article’s author become more aware of her screen time, which in turn affected which activities she chose to do before bedtime. Rather than scroll through social media or other screen-related activities, she read. The author found this led to an easier transition to bedtime vs. looking at a screen.

Whether or not blue light glasses are worth all the hype remains to be seen. But if you’re having trouble sleeping it might be worthwhile to try them or simply stop all screen time two to three hours before bedtime. Having a peaceful bedtime routine can be especially helpful when working remotely where boundaries between personal life and work life often become blurred.

*It is the reader’s responsibility to evaluate their own medical and physical condition and independently decide how to use the information in this blog post. Always consult your doctor before undergoing any sort of health or health-related treatment.