Do Blue Light Glasses Work? What Research Says (and What It Doesn't)

An honest answer to the question people ask before they buy a pair.

The short answer

Blue light filter lenses reduce the amount of blue light that comes through from screens. That is a measurable physical fact. What research has not shown is that this improves eye strain or sleep in a clear way. They are not a medical treatment. They are comfortable glasses you can choose to wear. If you like how they look, wear them happily.

What exactly do they filter?

Blue light is the part of the visible spectrum between about 380 and 500 nanometers. Its main source is the sun, by far; screens and LED lights give off much less. A clear lens (like LenBlu®) filters part of it without changing colors. An amber lens filters more, but tints everything yellow.

What do the studies say?

Cochrane review (2023)

It analyzed 17 clinical trials.

• Eye strain: blue light filtering lenses probably make no difference compared with regular lenses.
• Sleep: mixed results, not enough evidence.
• Retina: too few studies.

Professional bodies

The College of Optometrists in the UK doesn't recommend them as a treatment. The American Academy of Ophthalmology does not recommend special glasses for screen work.

So why do so many people wear them?

• Style. Glasses with no prescription are a fashion accessory. Plenty of people wear them just because they like them.

Screen habits people rely on

Discomfort after long screen sessions is generally linked to how we use screens, more than to blue light. Four habits are widely recommended:

1. The 20-20-20 rule. Every 20 minutes, look at something about 6 meters (20 feet) away for 20 seconds.
2. Blink. We blink less in front of a screen, so pause and blink on purpose.
3. Distance. Keep your computer 50 to 70 cm (20 to 28 in) away, with the screen at eye level or a bit lower.
4. Light. Don't work in the dark, and set the brightness to match the room.

If the discomfort doesn't go away, see a vision professional.

When does it make sense to buy them?

• You spend many hours in front of screens.
• You don't need a prescription, or you wear contact lenses.
• You want glasses you like wearing.

If that's you, look for a clear lens, a light frame and a design you would wear even without a screen. Buy from a shop with a clear returns policy (ours is 15 days). See also: non-prescription blue light glasses.

When might they not be the right choice?

• If you're hoping for a fix for sleep problems, headaches or your eyesight. Glasses like these are not that.
• If you need a prescription. Plain lenses don't correct your vision.
• If you have persistent discomfort. Talk to a vision professional first.

Our approach

LenBlu® glasses have a blue light filter, a clear lens, a TR90 frame and weigh about 17 g. Two models: Clear and Matte Black. Light, good-looking glasses with 15-day returns. For more, read our complete blue light glasses guide.

Frequently asked questions

Are they a medical product?
No. They are everyday glasses with plain lenses. For anything about your eyes, ask a vision professional.

Do they have any effect on sleep?
Research is not conclusive, so we make no claim. A better-known habit is to put screens away before bed and use warm light mode in the evening.

Do they work on my phone?
The filter is the same on every screen: computer, phone, tablet, TV and console.

Sources

1. Singh S. et al. (2023). Cochrane Database of Systematic Reviews, on blue light filtering spectacles.
2. College of Optometrists (2023). Review on blue light filtering lenses.
3. American Academy of Ophthalmology. Article on blue light concerns.

This article is for information only and does not replace the advice of a vision professional.

Our glasses

Square frame, clear non-prescription lens and built-in blue light filter. From €34.99.

• Duo Pack: both models, one look for each day. €49.99
• Clear: light, goes with everything. €34.99
• Matte Black: presence without effort. €34.99