3 Potential Benefits of Wearing Blue-Light Glasses, According to Experts

It’s possible you’ve heard about blue light and how it may pose a threat to eye health. But, what exactly is this type of light, and is it harmful to eyesight? And, is there any benefit of wearing a pair of blue-light-blocking glasses?

Blue light emits from digital devices — including smartphones, tablets, laptops and televisions — as well as fluorescent lights, compact fluorescent light bulbs and LED lights. However, it’s important to note that the American Academy of Ophthalmology reports the biggest source of blue light comes directly from sunlight.

(Related: What Are Polarized Sunglasses, and Do You Need Them? Experts Weigh In)

Also known as high-energy visible light, blue light is part of the visible light spectrum, said Brian Boxer Wachler, M.D., ophthalmologist and eye surgeon at Cedars-Sinai Medical Center in Los Angeles.

He referred to the acronym ROYGBIV — which stands for red, orange, yellow, green, blue, indigo and violet — and explained that all of these colors are on the visible light spectrum (meaning these are the portions of the electromagnetic spectrum that are visible to the human eye, as defined by NASA).

Before answering this question, it’s important to understand how the human eye absorbs blue light.

As the spectrum of visible light travels, the wavelengths (measured in nanometers) separate and vary in size, which result in the different colors. The blue light portion of the spectrum is considered to have a short wavelength, ranging from 400 to 500 nanometers, explained Tatevik Movsisyan, O.D. and clinical associate professor in practice at The Ohio State University College of Optometry.

“In animal studies, this [short] wavelength has been shown to be toxic to the retina or the back portion of the eye. However, to date, there is no evidence that blue light causes this type of damage to human retinas,” Movsisyan said.

While research is ongoing, a scientific review — published in a 2022 issue of the journal Heliyon — stated that artificial blue light does not significantly impact ocular health. The latest information from the AAO says current evidence shows no meaningful link between blue light and damage to human retinas and age-related macular degeneration.

In fact, evidence suggests that there are benefits to blue-light exposure. For instance, a 2022 systematic review found that athletes who were exposed to blue light experienced some benefits, such as better cognitive performance, enhanced alertness and improved reaction time.

While enhanced alertness is helpful during the work day, excessive screen use before bed could disrupt sleep quality.

“The blue light from electronic devices doesn’t harm your eyes, but blue light can interfere with sleep because it can disrupt melatonin secretion,” Boxer Wachler said.

Melatonin is a hormone that the brain produces in response to darkness to help promote feelings of sleepiness. It also helps with the timing of the body’s internal clock (circadian rhythms), as defined by the National Institutes of Health.

Jennifer Tsai, O.D., explained that blue light emitted from digital devices can disrupt the body's natural circadian rhythm by tricking it into thinking it’s still daytime, making it difficult to fall asleep and ultimately reducing sleep quality. (Of course, sleep schedules look different for someone who works the night shift.)

A review published in the 2019 journal Chronobiology International — which examined a link between light exposure and circadian rhythm in 15 studies — indicated that two hours of blue light exposure in the evening can suppress melatonin. And, a sports medicine review found in a 2022 issue of the journal Frontiers in Physiology, found that blue light could hinder both sleep quality and duration.

As screens become increasingly used in daily life, related headaches and eye strain might be on the rise, too. In fact, research indicates that adults all around the world are spending more time staring at their phones and tablets than in the past. For example, Comparitech, released data confirming that, on average, people ages 16 to 64 spent a total of 6 hours and 37 minutes looking at a screen each day.

With screens being such an integral part of your day-to-day, here’s what you need to know about the efficacy of blue-light glasses.

Blue-light glasses — which are specifically designed to filter out any potentially harmful blue light — are said to reduce or prevent possible symptoms associated with digital screen use. Below, three eye doctors shed some light on the topic.

For anyone interested in wearing blue-light glasses, Tsai strongly suggested that you first consider your specific prescription eyewear needs. Then, search for a pair of blue blockers that filter the entire range of blue light from 410 to 460 nanometers. Read the details about the blockers on the packaging, but keep in mind that glasses with an orange or amber tint are designed to block more (if not all) of the blue light, compared to glasses with clear lenses.

“Keep in mind that a blue-light coating on glasses does not necessarily imply UV [ultraviolet] coating,” she continued. “To ensure UV protection, make sure the lenses you purchase are equipped with it.”

If you’re unsure whether the glasses you’ve bought can block blue light, Tsai advised making an appointment with an optometrist. “We typically have spectral devices that can test the specifications,” she said.

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Tsai considers blue-light blockers as optional.

“I’ll explain to my patients that there certainly is no downside since these glasses can help with light sensitivity from a long day of screen time,” she said.

“So if someone chooses to wear blue-light glasses, it's best to wear them whenever they’re looking at any type of digital screen, which includes working on computers, scrolling on phones and reading on tablets.”

Boxer concurred, citing additional tips to consider, too. Turn off the blue light from all electronics by going to “Settings,” then to “Display” and finally, select night mode. “This shift removes blue light from your phone and computer. It’s normal for the screen to look a little orange, but most people get used to it.”

He also advised to take frequent eye breaks. “I recommend the 20-20 rule, which is for every 20 minutes of screen time, close your eyes for 20 seconds.” Another variation is the 20-20-20 rule, which entails taking 20 seconds to look away from your screen, specifically looking at something about 20 feet off in the distance, and doing this every 20 minutes.

Movsisyan said she is strongly in favor of shutting off electronics at least one hour before bedtime, along with meeting with an eye care provider before electing to purchase any type of glasses.

“A comprehensive exam to determine if prescription glasses are needed or if antireflective coating on glasses, which is known to block some of the blue light, would be beneficial,” she said.

Due to the lack of evidence supporting blue blockers, the AAO does not recommend any blue-light-blocking eyewear for computer use. Be sure to talk to your eye doctor about whether or not blue-light glasses would be helpful for you.

Words by Amy Capetta