Blue Light Glasses: Trendy but Limited Eye Health Benefits

Photo: Collected

With screens taking up a large part of daily life, concerns about eye health are understandable. Blue light glasses have become popular as a way to protect eyes from digital strain, but their actual benefits are limited.

Dr Hasnain Shikari, consultant ophthalmologist at India’s Saifee Hospital, explained that most digital eye strain stems from prolonged screen use rather than blue light exposure itself.

“Digital eye strain—dryness, irritation, blurred vision, and headaches—is mainly caused by reduced blinking, extended near focus, and poor ergonomics, not blue light,” he said. He added that standard lenses are as effective as blue light glasses in reducing these symptoms.

Concerns about long-term retinal damage from blue light are also overstated. The intensity of light from screens is far below levels that can harm the retina, and there is no strong evidence linking everyday screen use to macular degeneration or permanent vision loss.

Blue light can affect sleep by suppressing melatonin and shifting circadian rhythms, but Dr Shikari recommends practical strategies such as limiting screen time before bed or using night mode rather than relying solely on tinted lenses.

Those who may notice benefits are individuals with heavy evening screen exposure or sensitivity to glare. For most students, office workers, and gamers, blue light glasses are more of a lifestyle accessory than a medical necessity. Major ophthalmology bodies do not endorse blue light filtering lenses for routine use.

Other effective ways to reduce digital eye strain include following the 20-20-20 rule, conscious blinking, proper lighting, ergonomic screen positioning, anti-glare coatings, and treating underlying dry eye.

“Blue light glasses are not harmful, but protecting vision in the digital age relies more on healthy screen habits and regular eye care,” Dr Shikari concluded. The key takeaway: focus on how you use screens, not just what you wear on your eyes.