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Do blue light glasses work?

Written by the eyesight.health editorial teamBased on Cochrane, AAO, AOA and NEI sourcesLast reviewed: Next review:

Not medical advice. This guide is general information, not medical advice. See an optometrist or ophthalmologist about your eyes. How we write our guides.

For most people, blue light glasses may not help. A 2023 Cochrane review of 17 trials found that blue-light filtering lenses may give no short-term benefit for eye strain from computer use. [1] The American Academy of Ophthalmology (AAO) does not recommend any special blue light-blocking glasses for computer use. [2] Simple screen habits are a better place to start.

At a glance

Best evidence
A 2023 review of 17 trials found these lenses may make no short-term difference to eye strain (low-certainty evidence). [1]
Do screens damage eyes?
The AAO says there is no scientific evidence that blue light from devices damages the eye. [3]
Main cause of screen strain
Staring for a long time and blinking less, not the light from the screen. [2]
What helps instead
Regular breaks such as the 20-20-20 rule, blinking, and good screen position. [2][4]

What are blue light glasses?

Blue light glasses have lenses with a tint or coating that filters some of the blue light reaching your eyes. A Cochrane summary notes that these lenses usually filter only about 10 to 25% of blue light. [1]

They are often sold with three promises: less eye strain, healthier eyes and better sleep. Researchers have tested each of these claims.

It also helps to know where blue light comes from. The AAO says the sun is the biggest source. The amount from screens is much less than the amount from the sun. [3]

What does the research show?

The best summary so far is a Cochrane review published in 2023. Cochrane reviews pool the results of many studies on the same question. This one included 17 randomized controlled trials (studies in which people are assigned by chance to one option or another) from at least six countries. [1] Here is what it found:

  • Eye strain: blue-light filtering lenses may give no short-term benefit for tired eyes from computer use, compared with regular clear lenses. [1]
  • Eye health: there was no evidence that the lenses protect the retina (the light-sensing layer at the back of the eye). The review could not draw conclusions about long-term effects. [1]
  • Sleep: it is unclear whether the lenses affect sleep. [1]
  • Side effects: no consistent side effects were found. The mild ones reported, such as headaches, also happened with regular lenses. [1]

The studies were small and short. Some lasted less than a day, and none lasted more than five weeks. The authors said the quality of the evidence limits how sure they can be, and they called for larger and longer studies. [1] So “may make no difference” is the best answer today, not a final one.

Does blue light from screens hurt your eyes?

Myth: Blue light from your phone or computer damages your eyes.

Fact: The AAO says the small amount of blue light from computer screens has never been shown to harm the eyes. It also says the evidence shows no meaningful link between blue light and damage to the retina or age-related macular degeneration. [4] Scientists are still studying the effects of blue light. [3]

Not every eye-care group words this the same way. The American Optometric Association (AOA) says on its consumer page for adults aged 19 to 40 that high and continual exposure to short-wavelength (blue) light, which digital devices and LED lights give off, can cause slow damage to the retina, which may lead to problems like age-related macular degeneration later in life. It recommends special glasses or lens coatings that block this light for people who use digital devices for many hours a day. [5] The AAO does not recommend blue light-blocking glasses because there is no scientific evidence that blue light harms the eyes. [2] The Cochrane review also found no evidence that these lenses protect the retina. [1]

What about sleep?

Blue light does affect your body clock. The AAO says too much blue light from a phone, tablet or computer late at night can make it harder to fall asleep. [3] But the Cochrane review could not say whether blue light glasses improve sleep. [1]

The AAO suggests two simpler steps. Cut back on screens in the hours before bed, and use your device's night or dark mode in the evening. [4][3]

What helps screen eye strain instead

The AAO says screen eye strain comes from how people use their screens, not from anything coming out of them. [2] We blink less when we stare at devices. Blink rate can drop by half, which can leave eyes dry and tired. [4] These habits can help:

  • Take breaks. Use the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for at least 20 seconds. [2] Read more in our 20-20-20 rule guide.
  • Set up your screen. Sit about 25 inches away, or at arm's length, with the screen a little below eye level. [4]
  • Help dry eyes. Use artificial tears (lubricating eye drops) when your eyes feel dry. [4]
  • Check your prescription. The AOA says uncorrected vision problems can make screen eye strain worse. [6] An AAO ophthalmologist writes that he does not recommend any special computer lens except one needed to correct a refractive error (a focusing problem such as nearsightedness). [7]

When to see an eye doctor

Make a routine appointment if

  • Eye strain, headaches or blurred vision keep coming back when you use screens. The AOA says these are common symptoms of digital eye strain and that uncorrected vision problems can add to them. [6]
  • Your glasses or contact lenses don't seem right for the distance of your screen. [6]
  • Your vision is getting worse, or you have any trouble with your vision. [8]

An optometrist or ophthalmologist can check your eyes and tell you what is right for you.

Common questions

Are blue light glasses worth it?

For screen eye strain, the evidence suggests they may not be. A 2023 Cochrane review found they may make no short-term difference (low-certainty evidence), and the AAO does not recommend special eyewear for computer use. [1][2]

Do blue light glasses help you sleep?

It is unclear. The Cochrane review could not say whether these lenses affect sleep. The AAO suggests using night settings and cutting back on screens before bed. [1][3]

Can blue light from screens cause macular degeneration?

The AAO says the evidence shows no meaningful link between blue light and damage to the retina or age-related macular degeneration. [4]

Are blue light glasses harmful?

The Cochrane review found no consistent side effects. The mild problems reported, such as headaches, also happened with regular lenses. [1]

Sources

  1. Cochrane. “Blue-light filtering spectacles probably make no difference to eye strain, eye health or sleep quality (news summary of a Cochrane review, 26 July 2023).” https://www.cochrane.org/about-us/news/blue-light-filtering-spectacles-probably-make-no-difference-eye-strain-eye-health-or-sleep. Accessed 2026-11-05.
  2. American Academy of Ophthalmology. “Are Blue Light-Blocking Glasses Worth It?” https://www.aao.org/eye-health/tips-prevention/are-computer-glasses-worth-it. Accessed 2026-11-05.
  3. American Academy of Ophthalmology. “Should You Be Worried About Blue Light?” https://www.aao.org/eye-health/tips-prevention/should-you-be-worried-about-blue-light. Accessed 2026-11-05.
  4. American Academy of Ophthalmology. “Digital Devices and Your Eyes.” https://www.aao.org/eye-health/tips-prevention/blue-light-digital-eye-strain. Accessed 2026-11-05.
  5. American Optometric Association. “Adult Vision: 19 to 40 Years of Age.” https://www.aoa.org/healthy-eyes/eye-health-for-life/adult-vision-19-to-40-years-of-age. Accessed 2026-11-05.
  6. American Optometric Association. “Computer vision syndrome.” https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome. Accessed 2026-11-05.
  7. American Academy of Ophthalmology. “Do you recommend eyeglasses that filter out blue light for computer use?” https://www.aao.org/eye-health/ask-ophthalmologist-q/do-you-recommend-eyeglasses-that-filter-out-blue-l. Accessed 2026-11-05.
  8. National Eye Institute (NIH). “Refractive Errors.” https://www.nei.nih.gov/eye-health-information/eye-conditions-and-diseases/refractive-errors. Accessed 2026-11-05.

Content reviewed against sources listed. Last reviewed . This guide has not been reviewed by a clinician. Spotted a mistake? See our corrections policy.

Not medical advice. This guide is general information and does not replace an eye exam. For any concern about your eyes or vision, see an optometrist or ophthalmologist.

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