7 Benefits of Blue Light Blocking Glasses: What the Science Says
In today’s digitally driven world, the average adult spends more than six hours a day looking at screens (Ofcom, 2023). Whether it’s work emails, social media scrolling, or streaming content, we’re constantly exposed to artificial blue light emitted by our devices. While natural blue light from the sun helps regulate our circadian rhythm and mood, prolonged exposure to artificial sources – especially at night – can lead to a range of health concerns.
This is where blue light blocking glasses come in. These lenses are designed to filter or block blue light wavelengths (roughly 400–500 nanometres), potentially helping to mitigate its negative effects. But do they really work? Let’s explore seven evidence-backed benefits of blue light blocking glasses.
1. Improved Sleep Quality
Perhaps the most well-documented benefit of blue light blocking glasses is improved sleep. Blue light in the evening suppresses melatonin production, the hormone that signals to your body it’s time to wind down (Harvard Health, 2020). This disruption can delay sleep onset, reduce total sleep time, and affect sleep quality.
A study published in the Journal of Psychiatric Research found that participants who wore blue light blocking glasses for two hours before bedtime experienced significant improvements in sleep quality and mood compared to those wearing clear lenses (Burkhart & Phelps, 2009). Similarly, Sasseville et al. (2006) showed that blocking blue light in the evening helped preserve melatonin levels and improved subjective sleep quality.“““““““““
Takeaway: Wearing blue light blocking glasses in the evening can help support your natural sleep-wake cycle, leading to better rest.
2. Reduced Digital Eye Strain
Extended screen use can cause digital eye strain, also known as computer vision syndrome. Symptoms include dry eyes, blurred vision, and headaches, often exacerbated by blue light exposure.
Blue light scatters more than other wavelengths, reducing visual contrast and potentially contributing to eye strain (Sheppard & Wolffsohn, 2018). Some studies have shown that blue light filtering lenses may help reduce these symptoms. A randomised controlled trial published in Optometry and Vision Science (2017) found that participants wearing blue light blocking lenses reported reduced eye strain during prolonged digital device use.
Takeaway: If you spend a lot of time on screens, blue light blocking glasses may help alleviate eye discomfort and fatigue.
3. Protection Against Retinal Damage
Although more research is needed, some laboratory studies suggest that high-intensity blue light may contribute to retinal stress and photochemical damage over time (Algvere, Marshall, & Seregard, 2006). This has led to concerns about the long-term effects of chronic exposure to artificial blue light.
While no conclusive human studies have proven that blue light directly causes retinal disease, some researchers believe that reducing blue light exposure may be a preventive strategy, especially for people at higher risk of macular degeneration.
Takeaway: Blue light blocking glasses may help protect retinal health, particularly with long-term screen exposure.
4. Better Visual Comfort in Low-Light Settings
Using screens in dim lighting—common when working late or watching TV in bed—can exacerbate blue light sensitivity and cause visual discomfort.
Blue light blocking lenses can improve contrast and reduce glare, particularly in low-light environments. A study by Lin et al. (2017) found that blue light filters reduced glare sensitivity and improved visual performance in dim conditions. This can be especially useful for night-time device use or for individuals with light sensitivity issues.
Takeaway: Blue light blocking glasses can enhance visual comfort when using screens in dark or dimly lit environments.
5. Improved Mood and Reduced Anxiety
There is growing evidence linking blue light exposure at night with mood disorders, particularly through its effects on circadian rhythm disruption and sleep quality.
In a small clinical trial, psychiatric inpatients who wore amber-tinted (blue-blocking) glasses in the evening experienced decreased symptoms of mania and improved sleep patterns compared to those who didn’t (Henriksen et al., 2016). Although more research is needed in general populations, these results suggest that filtering blue light may help stabilise mood via its impact on sleep and circadian rhythms.
Takeaway: For some individuals, especially those with mood disorders, blue light blocking glasses may support emotional well-being.
6. Increased Productivity and Focus
Sleep quality and eye comfort directly influence daytime alertness and concentration. Individuals who use blue light blocking glasses often report feeling more rested, experiencing fewer headaches, and being more productive – especially during periods of intense screen time.
Research from the University of Houston found that participants who wore blue light blocking glasses in the evening produced 58% more melatonin than those who didn’t, leading to better sleep and improved next-day alertness (Ostrin et al., 2017). These improvements can translate into sharper focus, fewer distractions, and higher productivity, especially for knowledge workers and students.Takeaway: By supporting better sleep and reducing screen-related fatigue, blue light blockers may enhance cognitive function and daytime performance.
7. Potential Metabolic Benefits
A lesser-known but potentially important benefit of blue light blocking glasses is their impact on metabolic health. Circadian misalignment – often caused by artificial light exposure at night – has been linked to insulin resistance, weight gain, and increased risk of type 2 diabetes (Reynolds & Padfield, 2020).
A randomised controlled trial conducted by Smith et al. (2020) found that blocking blue light in the evening for just one week improved glucose tolerance in healthy adults. Participants who wore blue light blocking glasses in the hours before bedtime demonstrated lower post-meal blood glucose levels and better insulin sensitivity compared to those exposed to standard indoor lighting.
This is consistent with findings in circadian biology showing that disrupted melatonin cycles and late-night light exposure can negatively affect metabolic hormones, including cortisol, insulin, and leptin (Czeisler et al., 2019).
Takeaway: By supporting natural circadian rhythms, blue light blocking glasses may aid metabolic function and help reduce long-term health risks such as obesity and type 2 diabetes.
Final Thoughts
Final Thoughts
While blue light blocking glasses are not a cure-all, there is compelling scientific evidence supporting their use for improving sleep, reducing digital eye strain, and enhancing visual comfort. They may also offer long-term benefits for mood, productivity, eye health, and even metabolism.
As with any health intervention, individual responses can vary. Some people notice a clear difference when using blue light blocking glasses, while others may not. However, given their affordability and ease of use, they are certainly worth considering – especially if you’re someone who spends hours each day in front of a screen.
References
Algvere, P. V., Marshall, J., & Seregard, S. (2006). Age-related maculopathy and the impact of blue light hazard. Acta Ophthalmologica Scandinavica, 84(1), 4–15.
Burkhart, K., & Phelps, J. (2009). Amber lenses to block blue light and improve sleep: a randomised trial. Journal of Psychiatric Research, 43(6), 593–598.
Czeisler, C. A., et al. (2019). Effects of circadian misalignment on metabolism. Current Biology, 29(21), R1061–R1072.
Harvard Health. (2020). Blue light has a dark side. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
Henriksen, T. E. G., et al. (2016). Blue-blocking glasses as additive treatment for mania: a randomised placebo-controlled trial. Bipolar Disorders, 18(3), 221–232.
Lin, J. B., Gerratt, B. W., Bassi, C. J., & Apte, R. S. (2017). Short-wavelength light-blocking eyeglasses attenuate symptoms of eye fatigue. Investigative Ophthalmology & Visual Science, 58(1), 442–447.
Ofcom. (2023). Adults’ Media Use and Attitudes Report. UK: Ofcom.
Ostrin, L. A., Abbott, K. S., & Queener, H. M. (2017). Attenuation of short wavelengths alters sleep and the ipRGC pupil response. Chronobiology International, 34(6), 784–794.
Reynolds, A. C., & Padfield, L. A. (2020). Circadian disruption and metabolism: finding the rhythm. Frontiers in Neuroscience, 14, 638.
Sasseville, A., et al. (2006). Blue blocker glasses impede the capacity of bright light to suppress melatonin production. Journal of Pineal Research, 41(1), 73–78.
Sheppard, A. L., & Wolffsohn, J. S. (2018). Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmology, 3(1), e000146.
Smith, M. R., et al. (2020). Evening use of blue-blocking glasses improves insulin sensitivity. Sleep, 43(8), zsaa042.