Do Blue Light Filters Work? Benefits and Myths

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.

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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:

Claim	Evidence	Verdict
Better sleep quality	Mild improvements in some studies	Possibly helpful
Reduced digital eye strain	Mostly no clear benefit	Likely not significant
Prevents eye disease	No substantial evidence	Unproven

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.