Do Blue Light Glasses Really Work?

With so many of us spending long hours on computers and phones, blue light glasses have become a popular solution for digital eye strain and sleep disruption. But what does the research really say about their effectiveness?

At VisionQuest Eyecare, we’re committed to evidence-based care. While we do offer blue light filtering lens options, we believe it’s just as important to set realistic expectations. Based on current studies, the benefits of blue light glasses may not be as strong as commonly believed, and for many patients, other strategies may be more effective.

What Are Blue Light Glasses?

Blue light glasses are designed to filter out a portion of high-energy visible (HEV) blue light, typically emitted by digital screens, LED lighting, and the sun. They often have special coatings or tinted lenses that reduce glare and are marketed to help

 with:

• Digital eye strain
• Visual fatigue
• Headaches from screen use
• Sleep disruption from nighttime screen exposure

However, several recent studies have put these claims under the microscope.

What the Research Shows

Multiple randomized controlled trials (RCTs) and a 2023 Cochrane systematic review have found limited or no significant benefits of blue light lenses for reducing eye strain or improving sleep.

Key findings include:

• The 2023 Cochrane review analyzed 17 clinical trials and concluded that blue light–blocking lenses are unlikely to provide meaningful relief for eye strain or improve sleep quality.
• Additional studies found that while patients may perceive some benefit, this is often similar to a placebo effect, due more to expectations than actual filtering effects.

In short: the current evidence doesn’t strongly support blue light glasses as a standalone solution for common screen-related complaints.

What Actually Helps with Digital Eye Strain?

While blue light filtering may not be a game-changer, other proven strategies can make a real difference:

1. The 20-20-20 Rule
   Every 20 minutes, look at something 20 feet away for 20 seconds. This helps reduce visual fatigue from prolonged focus.
2. Proper Screen Ergonomics
   Adjust your monitor so it’s 20–28 inches from your eyes and the top of the screen is at or just below eye level.
3. Anti-Reflective Lenses
   Lenses with anti-reflective coatings (available at VisionQuest) reduce glare, which can contribute to strain, even without blue light filtering.
4. Blinking and Eye Lubrication
   Screen use often reduces blinking, leading to dryness. Conscious blinking and artificial tears can help.
5. Comprehensive Eye Exams
   Many symptoms of “screen fatigue” are due to uncorrected prescriptions, eye muscle issues, or dry eye. A full eye exam can reveal the underlying cause and help personalize your solution.

What About Sleep Disruption?

It’s true that blue light from screens can delay melatonin release, affecting sleep cycles. However, studies show that behavioral changes, like limiting screen use before bed or using device-based night modes, are more effective than wearing blue light glasses.

If you’re concerned about sleep, our optometrists at VisionQuest can recommend screen settings, behavioral changes, and eye care habits that support healthy sleep patterns.

Honest Guidance from VisionQuest Eyecare

At our Greenwood and Geist offices, we offer blue light filtering lens options not because they are miracle cures, but because some patients find modest comfort or glare reduction with them, especially when combined with other strategies.

We believe in giving patients the facts:

• Do blue light glasses work? The science says: not as much as advertised.
• Should you buy them? Possibly, as part of a larger screen wellness plan, especially if you’re sensitive to glare or screen brightness.
• Are there better options? Yes. Anti-reflective lenses, dry eye management, and regular eye exams are proven solutions.

Personalized Solutions Start With a Conversation

Every patient is different. Whether you’re a remote worker, a student, or just feeling the effects of daily screen use, VisionQuest Eyecare takes a comprehensive approach.

During your visit, we’ll:

• Review your screen use habits
• Assess your visual health and prescription
• Discuss lens options, including anti-glare and blue light filters, based on your needs, not marketing trends

Final Takeaway

Blue light glasses have become a trend, but research doesn’t strongly support their effectiveness in reducing eye strain or improving sleep. At VisionQuest Eyecare, we help patients focus on what does work, starting with a personalized eye exam and thoughtful lens recommendations.

If you’re experiencing discomfort from screen use, let’s talk. We’ll guide you toward solutions that are evidence-based, tailored to your lifestyle, and available at both our Greenwood and Geist locations.

Schedule your appointment today to explore lens options and take the next step toward clearer, more comfortable vision.

Dr. Collin Rush

Dr. Collin Rush is passionate about bringing clear eyesight and better eye health to the community. Having graduated in the top 1% of his class at Indiana University School of Optometry, Dr. Rush primarily focuses on dry eye and keratoconus but is also trained in laser therapies for glaucoma and secondary cataracts.