Do blue light glasses work?
Last updated September 3, 2026.
For eye strain from screens, the best evidence says no. A Cochrane review of 17 randomized trials found no meaningful benefit of blue-light filtering lenses for eye fatigue, visual performance, or sleep quality, and a double-masked trial of 120 computer users found blue-blocking lenses did not beat clear ones. What feels like "blue light damage" is usually plain eye strain: we blink less and hold one focus distance for hours at a screen. The fixes that actually work are free: the 20-20-20 rule, screen distance, brightness matched to the room, and artificial tears for dryness. Pymander's escalation routing is built and tested specifically for this class of decision; see the safety architecture working paper.
What to do
- Follow 20-20-20: every 20 minutes, look at something 20 feet away for 20 seconds.
- Set the screen: arm's length away, top of screen at eye level, brightness matched to the room.
- Blink on purpose: use artificial tears if your eyes feel dry or gritty by afternoon.
- Get seen if: eye strain comes with headaches, blurred vision, or one eye worse than the other - that is an eye exam, not a lens tint.
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