Blue light glasses: what they do and when they are worth it
You spend more than six hours a day in front of a screen. Your phone when you wake up, the computer at work, the TV at night. All that light reaches your eyes and the retina, and it gives no warning: it doesn't hurt or itch.
That is why blue light glasses have become so popular. Everyone asks the same question: what do they really do, and when are they worth buying? Here is the short answer and the long one.
Quick answer
Blue light glasses reduce the high-energy light from screens that reaches your eyes. Not all of them do the same thing: most only act on part of the blue light. The ones worth buying selectively filter blue light (380-500 nm) and green light (500-590 nm) and have research behind them.
What do blue light glasses do?
They reduce the high-energy light that reaches your eyes. The LED screens of phones, tablets and computers emit a peak of blue light (380-500 nm) and a lot of green light (500-590 nm), the visible bands with the most energy.
Good glasses reduce those bands without darkening everything else, so you still see colours and text sharply.
Do blue light glasses work? What the science says
There are two separate questions, and the science answers each one differently.
On short-term eye strain, a 2023 Cochrane review of 17 trials concluded that blue-filtering glasses probably do not clearly reduce it. This is what search engines usually repeat.
On the retina, the same review acknowledges there is not enough long-term data. That is exactly where the research of the Complutense University of Madrid (UCM), with Dr. Celia Sánchez-Ramos and her team focuses: more than 20 years studying what screen light does to retinal cells, with in vitro and in vivo studies. You can read about it on our research page and in does blue light really damage the retina?
Which blue light glasses are worth it (and which are not)
| Type of glasses | What it does | Green light | Worth it? |
|---|---|---|---|
| "Blue" anti-reflective coating | Reflects a small part of blue light | No | Hardly: minimal effect |
| Generic yellow or orange lens | Blocks a lot of blue light and changes colours | Partly | For short periods; tiring for work |
| Red lens | Blocks almost all blue and green light | Yes, but darkens everything | Not for work or driving |
| Balance (Reticare) | Selectively filters blue (380-500 nm) and green (500-590 nm) | Yes | Yes: patented, with UCM research |
Non-prescription or prescription blue light glasses
If you don't wear glasses, non-prescription Balance are all you need. If you already wear glasses, you have two options: prescription Balance made to your exact prescription, or reading glasses with fixed diopters if you only need them for close-up.
When are blue light glasses worth it?
- If you spend more than four hours a day in front of screens.
- If you work on a computer and also use your phone at night.
- If your eyes feel dry, heavy or itchy at the end of the day.
- If you want to prevent rather than wait for discomfort.
If that's you, make sure they also filter green light. We explain why in the green light problem.
Frequently asked questions
Do blue light glasses actually do anything?
They reduce the amount of high-energy light from screens that reaches your eyes. What varies a lot is how much light they reduce and in which bands. Reticare glasses act on blue light (380-500 nm) and green light (500-590 nm).
Can I wear blue light glasses all day?
Yes. Balance Essential lenses are almost transparent and designed to be worn all day in front of a computer, phone or TV.
Do blue light glasses work as sunglasses?
No. They are not sunglasses and do not replace the UV protection of certified sunglasses. They are designed for light from screens and LED lighting.
What is the difference between €20 glasses and Reticare?
Many cheap glasses have a coating that reflects a small part of blue light and does nothing for green light. Balance glasses come from more than 20 years of UCM research, are patented and selectively filter both bands.
