Short answer: blue light glasses are safe and have few side effects. The 2023 Cochrane review found only occasional minor ones, such as headaches or discomfort. The real drawbacks depend on the lens: tinted lenses change colors and dim your view, wearing them at the wrong time of day can work against your body clock, and orange or red lenses are never safe for driving.
Blue Light: Friend or Foe?
Blue light isn't harmful in itself. During the day, bright light, much of it from the sun, helps keep you alert and your body clock on track. Late in the evening, bright light can delay melatonin, the hormone that helps signal it's time to sleep.
The American Academy of Ophthalmology says blue light from screens hasn't been shown to damage the eyes. Screen eye strain is real, but it mostly comes from close focus, blinking less and long sessions, not blue light. See blue light glasses and fluorescent lights for more on other light sources.
Blue Light Glasses Side Effects and Drawbacks
1. Color Changes
The more blue light a lens filters, the stronger its tint and the more colors change. Clear lenses barely change anything. Orange and red lenses turn everything warm and make some colors hard to tell apart. Don't wear tinted lenses for design, photo editing or anything that needs accurate color. See do blue light glasses change color?
2. Less Light Reaching Your Eyes
Tinted lenses let less light through, so everything looks dimmer. That's fine at home in the evening, but it's why you should never drive in orange or red lenses. For twilight or night driving, a lens needs to let through at least 75% of light, the minimum EN ISO 12312-1 sets. See blue light glasses for driving.
3. Wearing Them at the Wrong Time
Orange and red lenses worn during the day block light that helps keep you alert and your body clock set. Some people find this leaves them feeling sluggish. Save tinted lenses for the evening. See do blue light glasses make you tired?
4. Headaches or Discomfort
A new tint or frame can feel odd for a day or two. Headaches or eye pain aren't normal, though. Common causes are a frame that doesn't fit, reading glasses worn by mistake, or poor-quality lenses with optical distortion. If discomfort lasts, stop wearing them and have your eyes checked. See do blue light glasses hurt your eyes at first?
5. Relying on Them Instead of Fixing the Real Problem
The biggest drawback may be indirect: wearing blue light glasses instead of getting an eye exam, taking breaks or treating dry eyes. If your eyes are often tired, sore or blurry, see an optometrist.
6. Cost vs. Benefit
If you're buying them for daytime eye strain, the 2023 Cochrane review found they probably make little or no difference. Know what you want them for before you spend. See how much are blue light glasses?
Habits That Help More Than Any Lens
Blink Fully
People blink less while reading a screen, which dries the eyes. Make a point of full blinks, and use lubricating eye drops if your eyes feel dry.
Rest Your Eyes
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
Adjust Your Screen
Match brightness to the room, make text bigger, and use night mode in the evening.
Get an Eye Exam
An out-of-date prescription is a common cause of tired eyes and headaches, especially after 40.
How to Choose Glasses That Avoid the Drawbacks
- Match the lens to the time of day. Clear for daytime, orange or red for the evening.
- Check the measured figures, including how much light the lens lets through (VLT).
- Get the fit right so you look through the center of the lens.
- Don't wear magnification unless you need it.
| Lens | Tint | Blue light blocked | Light let through (VLT) | Color change |
|---|---|---|---|---|
| InvisiAid | Clear | 35% (400–500nm) | 86% | Barely noticeable |
| ScreenAid | Yellow | 60% (400–500nm) | 79% | Mild, warmer |
| SleepAid | Orange | 99% (380–550nm) | 48% | Strong |
| SleepAidMax | Red | 99.7% (380–580nm) | 22% | Very strong |
Lab figures measured by Micro-Light Optics. All are UV400. Never drive in SleepAid or SleepAidMax lenses.
Frequently Asked Questions
Is blue light damaging to your eyes?
The American Academy of Ophthalmology says blue light from screens hasn't been shown to damage the eyes. Evening light can affect sleep.
Can you wear blue light glasses all the time?
A clear pair, yes. There's no known harm. Keep orange and red lenses for the evening. See can you wear blue light glasses all day?
Can blue light glasses cause headaches?
They shouldn't. If they do, check the fit, make sure they aren't reading glasses, and see an optometrist if it continues.
Is it okay to wear blue light glasses every day?
Yes. They're safe for daily use. Just don't use them in place of breaks, good screen habits or an eye exam.
Are blue light glasses safe for kids?
They're safe, but the American Academy of Ophthalmology doesn't recommend them for children. Limiting evening screen time does more.
The Bottom Line
Blue light glasses are safe, with few side effects. The trade-offs come with tinted lenses: changed colors, less light, and the wrong effect if you wear them in the daytime. Match the lens to the time of day, never drive in orange or red, and see an eye doctor if your eyes are bothering you.
Read more: can you wear blue light glasses outside?
