From the Guidelines
Blue light screen filters may provide some subjective comfort benefits, but their therapeutic effect on digital eye strain is not conclusively proven and should not be relied upon as the primary solution. The evidence for blue light screen filters is limited and mixed, with most benefits reported being subjective improvements in comfort rather than measurable health outcomes 1. While some studies suggest that blue light filters may reduce eye strain and improve sleep by blocking blue light that can suppress melatonin production, there is insufficient high-quality research to support their effectiveness as a therapeutic intervention.
Some key findings from recent studies include:
- A study published in Sleep Medicine Reviews in 2022 found that blue-light-blocking glasses were associated with earlier sleep onset time, but no significant advance in DLMO in adolescents and young adults with delayed sleep-wake phase disorder 1.
- Another study found that shifting screens to warmer colors (e.g., “night shift mode”) to reduce short-wavelength light exposure had a limited benefit on preserving evening melatonin secretion without also decreasing illuminance 1.
- A home-based study in adolescents showed that viewing self-luminous devices without orange-tinted (blue-light-blocking) glasses for 2 h on one evening was associated with increased melatonin suppression relative to viewing them through orange-tinted glasses for 3 h 1.
However, more effective approaches to reducing digital eye strain include:
- Following the 20-20-20 rule (looking at something 20 feet away for 20 seconds every 20 minutes)
- Maintaining proper screen distance
- Using proper lighting
- Avoiding screens 1-2 hours before bedtime These behavioral changes have stronger evidence supporting their effectiveness than blue light filters alone 1. If you're experiencing persistent eye problems, consulting an eye care professional is recommended rather than relying solely on blue light filters.
From the Research
Blue Light Screen Filters and Digital Eye Strain
- The therapeutic effect of blue light screen filters on digital eye strain is a topic of ongoing research, with studies yielding mixed results 2, 3, 4, 5, 6.
- A systematic review and meta-analysis found some evidence that blue light filtering lenses can improve sleep, particularly in individuals with insomnia, bipolar disorder, delayed sleep phase syndrome, or attention-deficit hyperactive disorder 2.
- Another study found that blue-light filtering spectacle lenses may not attenuate symptoms of eye strain with computer use, over a short-term follow-up period, compared to non-blue-light filtering lenses 3.
- A narrative review suggested that there is currently no evidence of a beneficial effect of blue blocking lenses for the prevention of eye diseases, in particular age-related macular degeneration (AMD) 4.
- A pilot study found that blue light filtering glasses may ameliorate computer vision syndrome symptoms in radiology residents 5.
- A double-blind test found little evidence to support the use of blue-blocking filters as a clinical treatment for digital eye strain, suggesting that management of other ocular factors and creation of an optimal environment for screen viewing may be more effective in minimizing symptoms 6.
Key Findings
- Blue light exposure can provoke photochemical reactions in eye tissues, but there is no evidence that screen use and LEDs in normal use are deleterious to the human retina 4.
- Macular pigments, composed of lutein and zeaxanthin, represent a natural protection by filtering blue light and can be increased through diet or supplements 4.
- Antioxidants such as vitamins C, E, or zinc may contribute to the prevention of photochemical ocular damage by preventing oxidative stress 4.
- The majority of symptoms associated with computer vision syndrome were reduced with blue light filtering lenses in a pilot study 5.
- A double-blind test found no significant difference in symptoms of digital eye strain between blue-blocking filters and a no-filter lens 6.