Key Takeaways
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The quick answer: blue light glasses do not damage your eyes! There’s no scientific evidence they cause harm, even with regular use.
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They may help reduce digital eye strain, especially during long hours in front of screens.
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Blocking blue light with glasses at night may help to improve your sleep quality.
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Lens type matters when it comes to choosing blue light glasses. Amber lenses are best for evening use to promote better sleep, while clearer lenses work best for daytime screen use.
Screens are everywhere. Phones, laptops, TVs… And they might be wrecking your eye health and sleep quality.
If you’re dealing with headaches, blurry vision, or fatigue, you may have heard that blue light glasses can help. But maybe you’ve also been wondering - are they safe? Could they actually be bad for your eyes?
The good news? Blue light glasses do NOT harm your eyes. In fact, just the opposite. Wearing blue light glasses may help reduce the symptoms of digital eye strain and improve your sleep quality when used at the right time.
In this article, you’ll learn what blue light is and how it affects your body, how blue light glasses work, the most common myths behind them, and which lens colors work best for different situations.
Understanding Blue Light: What It Is and How It Affects Us
Blue light is a high-energy, short-wavelength part of the visible light spectrum. We’re exposed to blue light every day in natural forms from the sun, as well as from artificial sources like digital screens (phones, tablets, and computers) and LED lighting.
Blue light has been getting a bad rap these days, but your body actually needs some natural blue light during the day to keep you healthy.
That’s because it helps control your circadian rhythm (your body’s 24-hour clock), boosts alertness, and can even improve your mood. But too much artificial blue light from screens, especially at night, can delay melatonin production, making it harder to fall asleep and get deep, restorative rest.
Therefore, wearing blue light filtering glasses after sunset can be a great tool to improve your sleep quality.
Check out some of the best blue light blocking glasses for better sleep.
Blue Light Glasses: What They Are Designed to Do
Blue light glasses use special coatings or tinted lenses to filter out a portion of blue wavelengths from reaching your eyes. There are two main types: clear lenses and tinted lenses.
So, do blue light glasses work? Yes! These glasses are specifically intended to:
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Reduce digital eye strain
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Prevent light sensitivity headaches
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Support better sleep quality when used correctly
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Improve focus and visual comfort while using screens
Keep learning more here, if you’re still wondering, “are blue light glasses worth it?”
Facts vs Myths: Do Blue Light Glasses Damage Your Eyes?
Let’s try and separate the fact from fiction when it comes to blue light and eye health.
Myth 1: Blue Light Glasses Are Bad for Your Eyes
There’s no scientific evidence that blue light glasses harm your eyes. Wearing them daily, whether at work, while gaming, or before bed, does not weaken vision or damage your eyes.
These glasses simply filter out a portion of high-energy visible light, which in turn can help to reduce the symptoms of digital eye strain, like fatigue, headaches, blurry vision, and dry eyes. They don’t alter your eyes in any way or lead to dependence.
Note: When you first start wearing blue light glasses, you might experience some initial discomfort, but this doesn’t mean they’re bad for your eyes. Learn more about this in our guide on why do blue light glasses hurt my eyes?
Myth 2: Wearing Blue Light Glasses Too Often Will Make Your Eyes Dependent
Blue light glasses don’t change your eye function or create dependence. Wearing them regularly may reduce eye fatigue and discomfort, but taking them off doesn’t worsen your vision.
You can think of them sort of like sunglasses for screens. They are a tool for comfort and protection, not a crutch.
The only dependence you might feel is when you realize how good your sleep is with them vs. without them!
Myth 3: All Blue Light Glasses Work the Same
Blue light glasses vary a lot in both their quality, comfort, and how effective they are.
Cheaper, fashion-focused, clear lens designs may only block a small amount of blue light (which is hardly enough to make a real difference) and can even warp your vision, leading to dizziness.
Meanwhile, high-quality blue light blocking glasses can filter over 90%, depending on the lens tint and coating, and won’t come with any unwanted side effects.
If you’re a heavy screen user, particularly in the evenings, or you work night shifts with bright overhead lighting, more filtration is better (i.e. amber, orange, or red tinted lenses).
Make sure to look for brands that test and share the percentage of blue light they filter and their filtering range, which typically should be between 400–500 nm (this is the specific wavelength of blue light that can impact your sleep hormone production and contribute to digital eye strain).
Take a look at some of the best blue light glasses for men and the best blue light glasses for women.
Blue Light Blocking Colors: What Works Best to Protect Your Eyes?
Lens color is important, as it can affect how much blue light gets filtered and what time of day the glasses should be used.
Clear Lenses
Clear lenses are designed for daytime use. They’re ideal for professionals and students, or anyone who spends extended hours in front of screens.
Because they don’t distort color like tinted lenses do, this makes them a good option for graphic designers and video editors who need to see accurate colors while working.
However, they might offer less protection from melatonin disruption, so they’re not the best option for evening use.
Yellow Lenses
Yellow lenses offer a versatile option for both daytime and early evening use. They may help to enhance contrast and depth perception, which can be helpful in low-light environments or while working under artificial lighting.
Unlike amber or red lenses, yellow tints preserve more natural color accuracy, which makes them a practical choice for people who need visual clarity but still want some protection from blue light exposure.
Amber/Orange Lenses
Amber-tinted lenses can block over 90% of blue light, making them ideal for evening use to promote better sleep, especially if you’re watching TV, using your phone, working late, or gaming.
These lenses do, however, distort screen colors, but most people adjust quite quickly. They’re effective for improving sleep quality, reducing nighttime eye strain, and preventing late-night light sensitivity.
Take a look at some of the best blue light glasses for gaming here.
Protect Your Eyes With Dream Recovery Blue Light Glasses
Blue light glasses are not harmful, but rather, they offer real benefits for not just your eye health but sleep quality too. But remember to talk to an eye care specialist if you have persistent symptoms or specific concerns.
If you’re looking for the best pair of glasses to protect yourself from eye strain and take your sleep to the next level, Dream Recovery’s Blue Light Blocking Glasses are available in yellow and amber tinted options to ensure you have the perfect pair for the right circumstances.
Unlike other blue light blocking glasses, Dream Recovery’s lenses are third-party tested and have been shown to block at least 98% of blue light, all while being lightweight and stylish.
Say goodbye to eye strain and poor sleep with Dream Recovery’s Blue Light Blocking Glasses.