Do Blue Light Blocking Glasses Really Work? A Research Breakdown
The Theory
Our sleep-wake cycle is regulated by our circadian rhythm, a 24-hour internal clock that responds to light and darkness. When it gets dark, cells in the eyes signal the suprachiasmatic nucleus (SCN) in the hypothalamus, which then cues the pineal gland to release melatonin, the hormone that makes us sleepy.
In contrast, exposure to light tells the SCN to block melatonin production, helping us feel awake. Modern lifestyles expose us to significant blue light in the evening, through phones, tablets, laptops, TVs, and LED lighting. This light signals the brain to tell it that it is not time to sleep, delaying melatonin release and making it harder to wind down.
Blue light blocking glasses aim to filter out this light and reduce its impact. Here's what the research says.
Sleep Duration and Quality
Findings on sleep improvements are mixed.
A 2021 study assigned participants to wear blue light blocking glasses or clear glasses for one week, from 6pm until bedtime. Those wearing blue light blockers reported better subjective sleep onset and fewer awakenings, but objective measures of sleep duration and quality did not improve.1
Another study asked participants to wear either blue light blocking or UV-blocking glasses for two weeks before bed. Those who wore the blue light blocking glasses reported significant improvements in sleep quality and mood.2
Impact on Melatonin and Deep Sleep
Research consistently shows that blue light blocking glasses influence melatonin levels.
One study exposed participants to bright light at night while earring either blue-blocking lenses or grey lenses. Melatonin slightly increased the blue-blocking group and decreased by 46% in the grey-lens blocking group, suggesting that blue blockers help preserve melatonin production.3 Additional research shows they reduce LED-induced melatonin suppression and decrease alertness before bedtime.4
Another study found that blue light exposure significantly reduced deep sleep, but wearing blue light blocking glasses prevented this reduction. However, they did not affect total sleep duration or movement during sleep.5
Eye Strain
Evidence does not support the use of blue light blocking glasses for eye strain.
In one study, participants completed computer-based reading tasks with and without blue light filters. Results showed no meaningful effect on symptoms of eye strain.6
A similar study involving tablet reading also concluded that there is insufficient evidence to recommend blue light blocking filters for digital eye strain.7
Effects on Other Conditions
Blue light blocking glasses may be beneficial for certain disorders.
Individuals with Parkinson's Disease who wore blue light blockers for at least one week reported high satisfaction levels, with 74% noting subjective improvements in nighttime sleep.8
A systematic review of 12 studies found that results are mixed overall, but blue light blocking glasses appear more effective for individuals with insomnia, bipolar disorder, ADHD and delayed sleep phase syndrome.9
Urfoob's Summary
The research suggests that blue light blocking glasses:
- Do not reliably improve sleep duration
- Do not reduce eye strain
- Have mixed but promising results for sleep quality
- Show strong effects on melatonin protection and bedtime sleepiness
- May be helpful for individuals with sleep-related or neurological disorders
The most consistent finding is their effect on melatonin regulation, which can make you feel more ready for sleep and may improve perceived sleep quality, even if total sleep time remains unchanged. If your goal is to feel sleepier at night or reduce bedtime alertness, blue light blocking glasses may be worth trying.
References
1Bigalke, J. A., Greenlund, I. M., Nicevski, J. R., & Carter, J. R. (2021). Effect of evening blue light blocking glasses on subjective and objective sleep in healthy adults: A randomized control trial. Sleep Health, 7(4), 485–490. https://doi.org/10.1016/j.sleh.2021.02.004
2Kimberly, B., & James R., P. (2009). Amber Lenses to Block Blue Light and Improve Sleep: A Randomized Trial. Chronobiology International, 26(8), 1602–1612. https://doi.org/10.3109/07420520903523719
3Sasseville, A., Paquet, N., Sévigny, J., & Hébert, M. (2006). Blue blocker glasses impede the capacity of bright light to suppress melatonin production. Journal of Pineal Research, 41(1), 73–78. https://doi.org/10.1111/j.1600-079X.2006.00332.x
4van der Lely, S., Frey, S., Garbazza, C., Wirz-Justice, A., Jenni, O. G., Steiner, R., Wolf, S., Cajochen, C., Bromundt, V., & Schmidt, C. (2015). Blue Blocker Glasses as a Countermeasure for Alerting Effects of Evening Light-Emitting Diode Screen Exposure in Male Teenagers. Journal of Adolescent Health, 56(1), 113–119. https://doi.org/10.1016/j.jadohealth.2014.08.002
5Ishizawa, M., Uchiumi, T., Takahata, M., Yamaki, M., & Sato, T. (2021). Effects of pre-bedtime blue-light exposure on ratio of deep sleep in healthy young men. Sleep Medicine, 84, 303–307. https://doi.org/10.1016/j.sleep.2021.05.046
6Vera, J., Redondo, B., Ortega-Sanchez, A., Molina-Molina, A., Molina, R., Rosenfield, M., & Jiménez, R. (2023). Blue-blocking filters do not alleviate signs and symptoms of digital eye strain. Clinical and Experimental Optometry, 106(1), 85–90. https://doi.org/10.1080/08164622.2021.2018914
7Rosenfield, M., Li, R. T., & Kirsch, N. T. (2020). A double-blind test of blue-blocking filters on symptoms of digital eye strain. Work, 65(2), 343–348. https://doi.org/10.3233/WOR-203086
8Smilowska, K., van Wamelen, D. J., Schoutens, A. M. C., Meinders, M. J., & Bloem, B. R. (2019). Blue Light Therapy Glasses in Parkinson’s Disease: Patients’ Experience. Parkinson’s Disease, 2019(1), 1906271. https://doi.org/10.1155/2019/1906271
9Shechter, A., Quispe, K. A., Mizhquiri Barbecho, J. S., Slater, C., & Falzon, L. (2020). Interventions to reduce short-wavelength (“blue”) light exposure at night and their effects on sleep: A systematic review and meta-analysis. SLEEP Advances, 1(1), zpaa002. https://doi.org/10.1093/sleepadvances/zpaa002