The Ultimate Guide to Blue Light Glasses

You’ve probably seen blue light glasses advertised as relieving eye strain and helping you get better sleep. But do they work?

A small amount of blue light is naturally produced in the sun and helps regulate your circadian rhythm. However, too much blue light can suppress melatonin production, leading to sleep-disrupting symptoms.

What is Blue Light?

Blue light from screens and digital devices reflects off your retina and can contribute to eye strain. By blocking you from releasing melatonin, which aids in falling and staying asleep, it can also interfere with your sleep cycle.

What are blue light glasses? Specialized lenses that block blue light are available in various fashionable frames and help lessen the negative impacts of screen usage. Three types of spectacles are available: unmagnified blue light computer glasses, bifocal style blue light readers, and fully magnified blue light computer glasses.

While some experts have disputed whether blue light filters promote eye health, others have found that the lenses can reduce fatigue from staring at digital devices. And with so many of us working in tech-heavy fields, protecting our eyes and ensuring quality sleep is essential.

If you’re serious about reducing your blue light exposure, the best way is to start by creating technology-free zones, especially in your bedroom. On your phone or tablet, you can use a blue light filter app to change the display’s color tone toward warm wavelengths. And be sure to practice the 20-20-20 rule—taking a break from your device every 20 minutes and looking at something far away for about 20 seconds can help relieve eye strain.

What are the Benefits of Blue Light Glasses?

Blue light glasses have generated a lot of excitement since they purport to exclude blue light from digital devices and alleviate symptoms like dry eyes, eyestrain, and sleep issues. However, experts say there is no scientific evidence to prove that these glasses protect your eyes or prevent these symptoms from developing.

Blue light emitted from digital screens has shorter wavelengths and contains more energy than visible light, which can cause damage to your retina, resulting in macular degeneration. It is one of the leading causes of blindness in older adults. Additionally, exposure to blue light can cause eye strain, headaches, dry eyes, and even wet eyes. Fortunately, there are a variety of lenses and coating choices that can assist in lowering your exposure to blue light while allowing you to use the devices you need.

Blue light glasses are usually designed with filters or coatings on the lens that can absorb and block a portion of the blue light emitted by screens. They are designed to be worn only when using your device and can be purchased without a prescription, but you can also have a blue light filter added to your regular prescription glasses. According to some research, using blue light glasses before bed can help you fall asleep faster and remain asleep longer because it alters how your body produces melatonin at night.

How Do Blue Light Glasses Work?

A portion of the blue light emitted from digital screens is filtered out by blue light glasses’ unique tints or coatings. It may help reduce eye strain and other symptoms caused by too much screen time. These glasses are typically available without a prescription and can be added to existing ones.

Some studies suggest that blue light glasses help to improve sleep and prevent insomnia. However, there are more definitive conclusions than this, and more research needs to be done. You can cut back on your screen time while you wait and take frequent pauses to rest your eyes. You can also use a darker computer monitor, reduce the brightness of your screens, and keep glare to a minimum.

If you are experiencing discomfort from long hours of screen time, it’s essential to talk to your optometrist to see if blue light glasses would be helpful for you. Your optometrist can also recommend reducing eye strain and other computer vision syndrome symptoms, including using artificial tears, taking regular breaks, sitting farther away from your screens, and blinking more often.

While blue light glasses are a popular option, they may not be effective in helping to relieve eye strain and other symptoms from too much screen time. Instead, it is crucial to follow the recommended steps from your optometrist to reduce screen time and find other ways to relax your eyes.

What are the Best Blue Light Glasses?

Some people report that blue light filters help them sleep better and feel less eye fatigue or headaches, though this is mainly anecdotal. Regardless, adding another tool to your “stopping digital eyestrain” toolbox is never a bad idea, especially if you struggle with poor sleep or jet lag.

Ultimately, finding a pair of blue light glasses that work for you will determine your vision needs and style preferences. Many retailers, including the ones featured on this page, offer prescription and nonprescription lenses with a blue light filter option, most of which can be paired with your existing prescription. You can also try online sellers offering prescription and nonprescription blue light lenses with free shipping and a 30-day return policy.

The best blue light glasses will have tinted lenses that are dark enough to filter out a good amount of blue light but not so dark that they block out all of the natural lighting you see. These lenses are available in both prescription and nonprescription, and they also reduce glare.