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You may have heard that you should avoid blue light emanating from electronic screens. Some people use special blue spectrum glasses or coatings for lenses that can block it. However, research has not shown that blue light damages your eyes or that blue light–filtering glasses reduce eye strain.Whether they improve sleep quality has mixed evidence.

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A person wearing glasses uses a digital tablet at home

Blue Light FactsResearch conclusions about blue light–filtering glasses include:Whileblue lighthas the most energy of all visible colors, the amount emitted from screen time is low.There is no evidence that it harms the eye or affects eye conditions such as macular degeneration.Blue light–filtering lenseshave not been proven to improveeye strain.Blue light may interfere with sleep patterns, something night settings on electronic devices can help with. The evidence is mixed as to whether blue light filtering lenses can improve sleep quality.

Blue Light Facts

Research conclusions about blue light–filtering glasses include:Whileblue lighthas the most energy of all visible colors, the amount emitted from screen time is low.There is no evidence that it harms the eye or affects eye conditions such as macular degeneration.Blue light–filtering lenseshave not been proven to improveeye strain.Blue light may interfere with sleep patterns, something night settings on electronic devices can help with. The evidence is mixed as to whether blue light filtering lenses can improve sleep quality.

Research conclusions about blue light–filtering glasses include:

What Blue Glasses Supposedly Do

Blue-blocking lenses filter out the blue light from the visible spectrum and supposedly keep this from damaging the light-sensitiveretinain your eye. Compared to the other visible colors, blue light has the most energy per photon of light. The concern is that, in large enough amounts, it may damage the retina.

Eye Strain and Damage to Retina

In truth, the amount of blue light coming from devices such as tablets, smartphones, and computers is not enough to harm your eyes, even the delicate, light-sensitive retina, and is not the source of eye disease.

Likewise, the American Academy of Ophthalmology finds no evidence linking blue light from devices to eye strain.

Sleep Quality

While there is not enough blue light from devices to affect eye health, it could interfere with your sleep-wake cycles, otherwise known as yourcircadian rhythm. Blue light stimulates the area of the brain that keeps you feeling alert and also tamps down the release ofmelatonin, a substance that causes sleepiness.

A 2023 review of studies found that while some studies found an improvement in sleep quality when using blue light-blocking glasses, others found no significant effect.

There can potentially be a downside to these lenses, particularly for children. Some think that light and dark cycles can affect eye growth and vision. Using lenses (especially all the time) that affect the light spectrum may not be a good idea.

Recommendations for Those With AMDThose with macular degeneration may have been warned that blue light is a risk factor for AMD progression. But such blue light can come from the sun itself, which is a much stronger source than the amount coming from screens.Evidence does not suggest that device-related blue light is a problem if you have AMD. You should definitely wearultraviolet (UV)-protective sunglassesfor sun exposure. You should also consult your eye specialist to determine what’s right for you.

Recommendations for Those With AMD

Those with macular degeneration may have been warned that blue light is a risk factor for AMD progression. But such blue light can come from the sun itself, which is a much stronger source than the amount coming from screens.Evidence does not suggest that device-related blue light is a problem if you have AMD. You should definitely wearultraviolet (UV)-protective sunglassesfor sun exposure. You should also consult your eye specialist to determine what’s right for you.

Those with macular degeneration may have been warned that blue light is a risk factor for AMD progression. But such blue light can come from the sun itself, which is a much stronger source than the amount coming from screens.

Evidence does not suggest that device-related blue light is a problem if you have AMD. You should definitely wearultraviolet (UV)-protective sunglassesfor sun exposure. You should also consult your eye specialist to determine what’s right for you.

Blue Light Glasses Alternatives to Try

In instances where device use may be affecting your eyes, there are other ways to manage this besides donning a pair of blue-light spectacles.

Use Night Settings

If you think the blue light from your screenskeeps you up at night, the remedy may be as simple as changing the device’s mode. These devices come equipped with dark or night modes, which you could start using a few hours before bed.Or, you could simply retire your devices for the evening a few hours before going to bed.

Rest Your Eyes to Prevent Strain

You can also avoid digital eye strain from device usage with a few simple measures:

A Word From VerywellThere is no evidence that blue light glasses improve symptoms of eye strain. Taking frequent breaks from screens or using artificial tears have proven to be better alternatives to alleviate this issue.—CHRISTINE L. LARSEN, MD, MEDICAL EXPERT BOARD

A Word From Verywell

There is no evidence that blue light glasses improve symptoms of eye strain. Taking frequent breaks from screens or using artificial tears have proven to be better alternatives to alleviate this issue.—CHRISTINE L. LARSEN, MD, MEDICAL EXPERT BOARD

There is no evidence that blue light glasses improve symptoms of eye strain. Taking frequent breaks from screens or using artificial tears have proven to be better alternatives to alleviate this issue.

—CHRISTINE L. LARSEN, MD, MEDICAL EXPERT BOARD

Christine L. Larsen, MD

When to Consider an Eye Exam

If you experience symptoms of excessive screen use, such as pain or sensitivity to light, blurry vision, or red, teary eyes, consider seeing an eye specialist, such as an ophthalmologist or an optometrist.

To find one near you, you can ask friends or relatives for recommendations on who they use and why. Or, you could look online to find practitioners from leading eye organizations with tools such as the following:

Summary

People who are concerned that the blue frequency emanating from screens may harm vision or sleep quality may use blue-blocking glasses. These glasses filter out light on the blue spectrum and prevent it from reaching the eyes.

Current evidence suggests that the amount of blue light coming from devices does not damage eyes or increase eye strain, but it may disrupt sleep patterns. You can reduce eye strain in various ways. You can use night mode or stop using screens a couple of hours before bedtime to improve sleep quality.

10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Singh S, Downie LE, Anderson AJ.Do blue-blocking lenses reduce eye strain from extended screen time? A double-masked randomized controlled trial.Am J Ophthalmol. 2021;226:243-251. doi:10.1016/j.ajo.2021.02.010American Academy of Ophthalmology.Are blue-light blocking glasses worth it?Singh S, Keller PR, Busija L, et al.Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults.Cochrane Database Syst Rev. 2023;8(8):CD013244. doi:10.1002/14651858.CD013244.pub2Harvard Health.Will blue light from electronic devices increase my risk of macular degeneration and blindness?American Academy of Ophthalmology.Should you use night mode to reduce blue light?Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV.The inner clock-blue light sets the human rhythm.J Biophotonics. 2019;12(12):e201900102. doi:10.1002/jbio.201900102Tosini G.Blue-light-blocking lenses in eyeglasses: a question of timing.Optom Vis Sci. 2022;99(3):228-229. doi:10.1097/OPX.0000000000001866American Macular Degeneration Foundation.Ultra violet and blue light aggravate macular degeneration.American Academy of Ophthalmology.Computers, digital devices and eye strain.National Eye Institute.Finding an eye doctor.

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Singh S, Downie LE, Anderson AJ.Do blue-blocking lenses reduce eye strain from extended screen time? A double-masked randomized controlled trial.Am J Ophthalmol. 2021;226:243-251. doi:10.1016/j.ajo.2021.02.010American Academy of Ophthalmology.Are blue-light blocking glasses worth it?Singh S, Keller PR, Busija L, et al.Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults.Cochrane Database Syst Rev. 2023;8(8):CD013244. doi:10.1002/14651858.CD013244.pub2Harvard Health.Will blue light from electronic devices increase my risk of macular degeneration and blindness?American Academy of Ophthalmology.Should you use night mode to reduce blue light?Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV.The inner clock-blue light sets the human rhythm.J Biophotonics. 2019;12(12):e201900102. doi:10.1002/jbio.201900102Tosini G.Blue-light-blocking lenses in eyeglasses: a question of timing.Optom Vis Sci. 2022;99(3):228-229. doi:10.1097/OPX.0000000000001866American Macular Degeneration Foundation.Ultra violet and blue light aggravate macular degeneration.American Academy of Ophthalmology.Computers, digital devices and eye strain.National Eye Institute.Finding an eye doctor.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Singh S, Downie LE, Anderson AJ.Do blue-blocking lenses reduce eye strain from extended screen time? A double-masked randomized controlled trial.Am J Ophthalmol. 2021;226:243-251. doi:10.1016/j.ajo.2021.02.010American Academy of Ophthalmology.Are blue-light blocking glasses worth it?Singh S, Keller PR, Busija L, et al.Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults.Cochrane Database Syst Rev. 2023;8(8):CD013244. doi:10.1002/14651858.CD013244.pub2Harvard Health.Will blue light from electronic devices increase my risk of macular degeneration and blindness?American Academy of Ophthalmology.Should you use night mode to reduce blue light?Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV.The inner clock-blue light sets the human rhythm.J Biophotonics. 2019;12(12):e201900102. doi:10.1002/jbio.201900102Tosini G.Blue-light-blocking lenses in eyeglasses: a question of timing.Optom Vis Sci. 2022;99(3):228-229. doi:10.1097/OPX.0000000000001866American Macular Degeneration Foundation.Ultra violet and blue light aggravate macular degeneration.American Academy of Ophthalmology.Computers, digital devices and eye strain.National Eye Institute.Finding an eye doctor.

Singh S, Downie LE, Anderson AJ.Do blue-blocking lenses reduce eye strain from extended screen time? A double-masked randomized controlled trial.Am J Ophthalmol. 2021;226:243-251. doi:10.1016/j.ajo.2021.02.010

American Academy of Ophthalmology.Are blue-light blocking glasses worth it?

Singh S, Keller PR, Busija L, et al.Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults.Cochrane Database Syst Rev. 2023;8(8):CD013244. doi:10.1002/14651858.CD013244.pub2

Harvard Health.Will blue light from electronic devices increase my risk of macular degeneration and blindness?

American Academy of Ophthalmology.Should you use night mode to reduce blue light?

Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV.The inner clock-blue light sets the human rhythm.J Biophotonics. 2019;12(12):e201900102. doi:10.1002/jbio.201900102

Tosini G.Blue-light-blocking lenses in eyeglasses: a question of timing.Optom Vis Sci. 2022;99(3):228-229. doi:10.1097/OPX.0000000000001866

American Macular Degeneration Foundation.Ultra violet and blue light aggravate macular degeneration.

American Academy of Ophthalmology.Computers, digital devices and eye strain.

National Eye Institute.Finding an eye doctor.

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