Do Blue Light Glasses Help with Eye Strain? – Refine Optometry – Dr. Joy Lam

Let’s be real.
You are likely to be reading this on a screen at this point in time – possibly after coming out of a hard day at work, classes, or scrolling interminably. Your eyes are fatigued, perhaps even a bit sore or dry and you have heard someone say something about blue light glasses. At this point, you probably have one question, Do they really work… or is it just another phenomenon?

I, being your neighborhood optometrist here in sure Palo Alto, hear this question almost on daily basis. Okay, so let us take some time, and be frank together (virtually). By the completion of this reading you will find out a straight answer, this is no fluff. And in case you have something left to ask, you can always make a call to Dr. Joy Lam, Optometrist in Palo Alto at Refine Optometry because we enjoy assisting real people to solve real eye problems.

What Even Is Blue Light?

Alright, quick science moment — I promise it won’t be boring.

Blue light is a part of the visible light spectrum. It comes from the sun (that’s natural blue light) and from screens like your phone, laptop, tablet, and LED lights (that’s artificial blue light).

Now here’s where things get a little tricky: blue light isn’t all bad. In fact, it helps regulate your sleep-wake cycle and boosts alertness. But the problem is how much of it we’re exposed to every single day — especially late into the night.

So… Is Blue Light the Reason My Eyes Hurt?

Great question.

While blue light can mess with your sleep patterns (more on that soon), it’s not the only cause of digital eye strain — or what we now call Computer Vision Syndrome (CVS).

If your eyes feel:

• Tired
• Dry
• Burning
• Blurry
• Or you’re getting headaches after screen time…

That’s not just blue light. It’s a combo of:

• Blinking less while staring at screens
• Focusing too hard for too long
• Poor lighting or screen glare
• Maybe even uncorrected vision

So while blue light might be contributing, it’s usually one piece of a much bigger puzzle.

What Do Blue Light Glasses Actually Do?

Blue light glasses are designed with special coatings that filter out some of the high-energy blue wavelengths coming from digital screens.

The idea is: by blocking or reducing exposure to this light, your eyes might not have to work as hard, and it could help with:

• Reducing eye fatigue
• Improving contrast
• Helping with night screen use
• Supporting better sleep

But here’s the catch — they’re not magic.
If your only fix for screen strain is buying a $60 pair of glasses online, you might be disappointed.

So… Do They Work or Not?

Here’s the honest answer:
👉 They help some people, but they’re not a cure-all.

Studies are still mixed. Some show blue light glasses can reduce eye strain and help people sleep better. Others say the effect is minor or mostly placebo.

From what we see at Refine Optometry, here’s when blue light glasses do help:

• If you work late into the evening under LED lights or screen glare
• If you’re using screens in a dark room before bed
• If you already have light sensitivity or headaches
• If your screen habits mess with your sleep

And here’s when they’re not enough:

• If your eye strain is caused by unaddressed dry eyes, refractive error, or poor posture
• If you’re staring at screens for 10+ hours a day without breaks
• If your environment (glare, brightness, ergonomics) is doing most of the damage

What Can I Do That Actually Helps My Eyes?

Glad you asked.
Even if you do wear blue light glasses, you still need to care for your eyes like they matter (because they do).

Here’s what we recommend as real eye doctors who see digital strain every day:

1. Follow the 20-20-20 Rule

Every 20 minutes, look at something 20 feet away for at least 20 seconds. This lets your eye muscles relax.

2. Blink More

Yes, really. Screens dry out your eyes. Try blinking more often or using artificial tears.

3. Adjust Your Screen Setup

Make sure your screen is:

• About an arm’s length away
• Slightly below eye level
• Not too bright (or too dim)

4. Use Night Mode or Blue Light Filters

Most devices now come with night shift or warm tone modes. Use them!

5. Get a Full Eye Exam

You’d be surprised how many people suffer from screen strain just because their glasses prescription is off or they need anti-fatigue lenses.

Are There Better Alternatives Than Blue Light Glasses?

Sometimes, yes.

At Refine Optometry in Palo Alto, we often recommend:

• Anti-fatigue or digital lenses designed for screen users
• Custom-tinted lenses that reduce glare and boost comfort
• Treating dry eye or Meibomian Gland Dysfunction if that’s behind your discomfort
• A full ergonomics checkup of your work/screen setup

Remember: The best solution is often a mix of things — not just one magic product.

But I Like My Blue Light Glasses. Should I Keep Wearing Them?

Absolutely — if they help, wear them!
Just remember, they’re a tool, not a solution on their own.

You can also get blue light coating added to your regular prescription lenses. It’s subtle, won’t change your style, and gives you a little extra comfort throughout the day.

Final Verdict: Are Blue Light Glasses Worth It?

Yes — for the right person, in the right situation.
If you’re struggling with digital eye strain, blue light glasses can help reduce symptoms — especially if you’re using screens at night or for long stretches.

But don’t stop there. For real, lasting relief, we recommend getting a full eye exam, adjusting your screen habits, and exploring dry eye treatment or custom lenses that match your lifestyle.

Still Unsure? We’ve Got Your Back.

If your eyes feel sore, tired, or just off after screen time — don’t ignore it.
There could be something more going on than just blue light.

📍 At Refine Optometry in Palo Alto (Santa Clara County), we’ve helped hundreds of patients just like you figure out what’s behind their screen fatigue. Whether it’s dry eye, vision correction, or simply needing a change in routine — we’ll guide you through it.

Got a question? Want to get your eyes checked?
Book an eye exam with Dr. Joy Lam — she’ll listen, explain everything clearly, and help you feel seen (literally and emotionally).