Updated on June 20, 2025

4 min read

Do Blue Light Filters Work?

Ellie Swain
Dr. Melody Huang, O.D.
Written by Ellie Swain
Medically Reviewed by Dr. Melody Huang, O.D.

Vision Center is funded by our readers. We may earn commissions if you purchase something via one of our links.

Blue light filters reduce the transmission of short-wavelength visible light into the eye. Manufacturers often claim that these lenses can reduce the effect of blue light from computers, cellphones, and tablets.

But do they actually work? To find clear answers, let’s examine the science behind blue light, sleep quality, and digital eye strain.

What Research Says About Blue Light Lenses

Recent studies show some promising results for the benefits of blue light glasses. However, there aren’t enough studies to prove that they work definitively.

While some people have said that blue-light filtering glasses help improve their sleep, a 2023 Cochrane review found that blue-light blocking glasses generally didn’t significantly reduce symptoms like tired eyes or headaches during screen use. 

Here’s a quick look at claims versus evidence:

ClaimEvidenceVerdict
Better sleep qualityMild improvements in some studiesPossibly helpful
Reduced digital eye strainMostly no clear benefitLikely not significant
Prevents eye diseaseNo substantial evidenceUnproven

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What Are the Potential Benefits of Blue Light Filters?

According to manufacturers and some studies, blue light filters have many potential benefits. These include:

  • Improved sleep quality and duration
  • Less eye strain by reducing overall screen brightness and glare
  • Possible eye protection from diseases like macular degeneration and cataracts (currently unproven)
  • Fewer headaches related to eye strain

How Does Blue Light Affect the Eyes?

Here are the different ways blue light affects the eyes:

  • Retinal damage. Consistent exposure to blue light has been suggested but not conclusively proven to increase your risk of age-related macular degeneration and other eye problems.
  • Sleeping problems. Exposure to blue light before sleeping can affect sleep patterns. It affects when our bodies make melatonin, disrupting our circadian rhythm.
  • Digital eye strain. People tend to blink less when using digital devices. This reduces tear film stability and can contribute to digital eye strain.

How Does Blue Light Affect Sleep?

Blue light plays an important role in your circadian rhythm. Exposure to sunlight throughout the day helps synchronize your body’s internal clock.

The sun used to be our only source of blue light. Now, most homes, offices, and stores are filled with it. Additionally, many people look at their computers and mobile devices at night.

This increase in blue light exposure can decrease melatonin production. Melatonin is a hormone released by the pineal gland. It helps control your sleep-wake cycle.

What Can You Do to Reduce Eye Strain?

If you want to reduce eye strain, you can implement other strategies and lifestyle practices. Some examples include:

  • Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This resets your eye muscles and promotes blinking, preventing dryness.
  • Adjust screen settings. Use Night Shift or dark mode, especially at night, to reduce screen brightness and blue-light emission.
  • Tweak your ambient lighting. Softer, warmer lights are gentler on your eyes, especially in the evening.
  • Practice good posture. Proper alignment of your screen and chair prevents eye and neck strain.
  • Keep your eyes hydrated. Regular use of lubricating eye drops can relieve dryness from reduced blinking.
  • Blink more often. When focusing on digital screens, our blink rate can be reduced by half. Blinking more can reduce dry eye and other symptoms.
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6 sources cited

Updated on June 20, 2025

1.
β€œBlue light has a dark side.” Harvard Medical School, 2024.
3.
Boyd, K. β€œTips for computer usage and digital eye strain.” American Academy of Ophthalmology, 2024.
4.
Vimont, C. β€œAre Blue Light-Blocking Glasses Worth It?” American Academy of Ophthalmology, 2021.
6.

About Our Contributors

Ellie Swain
Author

Ellie is a full-time freelance writer with a diverse portfolio in the medical field, including a focus on optometry. She crafts content in areas such as dentistry, addiction, mental health, and eye care. Her mission is to produce authoritative and research-backed optometry content, guiding readers to take care of their eyesight and seek necessary treatments.

Dr. Melody Huang, O.D.
Medical Reviewer

Dr. Melody Huang is an optometrist and freelance health writer with a passion for educating people about eye health. With her unique blend of clinical expertise and writing skills, Dr. Huang seeks to guide individuals towards healthier and happier lives. Her interests extend to Eastern medicine and integrative healthcare approaches. Outside of work, she enjoys exploring new skincare products, experimenting with food recipes, and spending time with her adopted cats.