Is it better to wear blue light blocking glasses or red lens glasses for reducing eye strain from computer screens?

Blue Light vs. Red Lens Glasses for Computer Eye Strain

Neither blue light blocking glasses nor red lens glasses have been shown to significantly reduce eye strain from computer screens, based on the most recent high-quality evidence. 1, 2

Evidence on Blue Light Blocking Glasses

• A 2022 systematic review and meta-analysis published in Ophthalmology found that visual fatigue symptoms were not reduced by blue-blocking spectacles, with evidence judged to be of low certainty 1
• A 2023 Cochrane systematic review concluded that blue-light filtering spectacle lenses may not attenuate symptoms of eye strain with computer use compared to non-blue-light filtering lenses 2
• Multiple randomized controlled trials have failed to show significant benefits:
  • A 2021 double-masked randomized controlled trial found no difference between blue-blocking and clear lenses for eye strain symptoms or critical flicker-fusion frequency 3
  • A 2020 double-blind test showed no significant difference in digital eye strain symptoms between blue-blocking filters and control lenses 4
  • A 2019 study found that a filter eliminating 99% of emitted blue light was no more effective at reducing symptoms than a neutral density filter 5

Evidence on Red Lens Glasses

• There is insufficient high-quality evidence specifically evaluating red lens glasses for computer eye strain
• The guidelines reviewed do not mention red lens glasses as an evidence-based intervention for computer vision syndrome

More Effective Approaches for Managing Eye Strain

According to the American Academy of Ophthalmology 6, more effective approaches include:

1. Environmental adjustments:

   • Position monitor at eye level, about arm's length away
   • Reduce glare and reflections from surrounding lighting
   • Maintain adequate humidity (>40%)

2. Digital device adjustments:

   • Increase text size and contrast
   • Reduce screen brightness
   • Consider night mode features, though evidence suggests reducing brightness is more important than changing color temperature 1

3. Visual habits:

   • Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds
   • Take regular breaks from screen use

4. For dry eye symptoms:

   • Consider ocular lubricants (non-preserved eye drops)
   • Low-certainty evidence suggests oral omega-3 supplements may help reduce dry eye symptoms 1

Important Caveats

• While blue light may affect circadian rhythm and sleep when used at night, there is currently no evidence that LEDs in normal use or screen devices are retinotoxic to the human eye 7
• Reducing screen brightness or refraining from device use before bed appears more effective than color-shifting modes for sleep quality 1
• Ensure proper refractive correction, as uncorrected vision problems can worsen eye strain symptoms 6
• The potential toxicity of long-term cumulative blue light exposure remains unknown 7

In conclusion, rather than investing in specialized glasses with unproven benefits, focus on ergonomic adjustments, visual habits, and appropriate screen settings to manage computer-related eye strain.