Blue Light Glasses — Do They Really Work or Just Another Wellness Scam?
An in-depth look at the science behind blue light, screen exposure, and whether these glasses are worth it.
An in-depth look at the science behind blue light, screen exposure, and whether these glasses are worth it.
💡 I Bought Blue Light Glasses — Did They Actually Work?
A few months ago, I found myself in a doom-scroll spiral at 2 AM. The next morning, my eyes felt dry, my head ached, and my sleep was trash. That’s when I started hearing about blue light glasses — supposedly the magic fix for screen fatigue, eye strain, and even better sleep.
But do they actually work? Or is this just another overpriced “biohack” preying on tired, screen-addicted humans? I dug into the research (and tested them myself). Here’s what I found.
🔵 What Is Blue Light, and Why Should You Care?
Before we dive into blue light glasses, let’s talk about what blue light actually is.
📱 Where does blue light come from?
Sunlight ☀️ (yep, it’s natural too!)
Screens (phones, laptops, TVs, LED lights)
LED and fluorescent lighting in homes/offices
💡 What does blue light do?
Good during the day: Helps regulate our circadian rhythm (your body’s natural clock).
Bad at night: Too much blue light at night tricks your brain into thinking it’s daytime, suppressing melatonin (your sleep hormone) and messing with sleep.
That’s why staring at your phone or laptop before bed makes it harder to fall asleep and lowers sleep quality (NIH 2022).
🧐 The Science Behind Blue Light Glasses — Do They Actually Work?
1️⃣ Do They Reduce Eye Strain?
Many people report less eye strain when wearing blue light glasses — but the science is mixed.
🔹 Some studies say YES — Filtering blue light may reduce digital eye strain and improve visual comfort.
🔹 Some studies say MEH — A 2021 review found that blue light glasses may not significantly reduce symptoms of eye strain.
💡 Bottom Line: If your eyes feel better wearing them, great. If not, other factors (like screen breaks and blinking more) may be more effective. (NIH 2023)
2️⃣ Do They Improve Sleep?
This is where blue light glasses shine (pun intended).
🔬 Science-backed benefits:
✅ A study found wearing blue light-blocking glasses before bed increased melatonin levels by 58% (NIH 2017).
✅ Participants who wore them fell asleep faster and slept deeper compared to those who didn’t.
💡 Bottom Line: If you’re struggling with sleep and use screens at night, blue light glasses can help — especially amber or red-tinted lenses (which block blue light the most).
3️⃣ Are They Worth the Money?
Not all blue light glasses are created equal. Some brands charge $100+ for pairs that barely block blue light.
What to look for:
✔ Amber or red lenses block more blue light than clear lenses.
✔ Transparency — Check if the company provides actual blue light blocking percentage.
✔ Budget-friendly options work just as well as expensive ones (I got mine for $20!).
🚀 How to Protect Your Eyes & Sleep Without Buying Glasses
If you don’t want to spend money on blue light glasses, here are 3 free biohacks that work just as well:
🕶 Use Night Mode (iPhone: “Night Shift,” Android: “Blue Light Filter”) — warms your screen to reduce blue light.
🌙 Dim the Lights — Switch to warm, dim lighting at night. Candles work too!
📵 Screen Cutoff 1 Hour Before Bed — If you can, swap Netflix for a book to help melatonin kick in.
🔮 Final Verdict: Scam or Science?
✅ For sleep? Yes! Blue light glasses can help you sleep better if you use screens at night.
🤷 For eye strain? Mixed results — some people swear by them, but science isn’t 100% convinced.
💸 Worth it? Only if you get a budget-friendly pair with real blue light filtering.
So, if you’re like me — staring at screens late into the night — blue light glasses might just be the cheapest sleep upgrade you can get.
💬 Let’s Chat!
🎯 Do you use blue light glasses? Have they worked for you? Let me know in the comments!
