Do blue light glasses work? I asked an optometrist about the benefits and how they can affect sleep quality

Yahoo

07-03-2025

Since becoming a writer, I spend several hours a day (we're talking up to 14!) staring at screens. I've worn blue light glasses for a while, and they've gotten me through several school assignments and writing projects. I rarely stare at a screen without them. Blue light glasses help relax my eyes, and I like that when I wear them, I can look at brighter settings without squinting.
While I personally swear by them, I wanted to get an expert take on the matter: Are blue light glasses worth it? To answer that question, I spoke to Dr. Abraham Yuen, the director and lead optometrist of Downtown Vision in Toronto, Ont.
Yuen says blue light can result in eyestrain, fatigue and sleep disruption without protection. 'It can keep us awake,' he tells Yahoo Canada. He explains that excess digital screen exposure acts similarly to artificial sunlight, affecting our usual sleep-wake cycle. Yuen advises being mindful when shopping for lenses. 'Some [lenses] may have anti-scratch and anti-reflective features, while some may not block blue light due to improper coatings."
Blue light is one of several colours in the electromagnetic spectrum that is visible to the human eye. According to the Canadian Association of Optometrists, natural blue light comes from the sun. It helps maintain our circadian rhythm and boosts our mood, memory and cognitive focus. Blue light is also extremely common — it's in fluorescent lighting and the screens of our electronic devices.
Simran Bains from the Canadian eye care brand KITS adds that excess exposure to blue light could lead to health implications.
'My sleep was affected before I started wearing it,' she says. According to Bains, exposure to blue light suppresses melatonin production, which could result in a weakened immune system. 'It's useful to start [wearing blue light glasses] if you aren't already,' she adds. 'The less you wear them, the more your eyes will eventually become dried out.'
According to the Canadian sleep clinic Sleep Therapeutics, blue light can significantly impact sleep quality. Overexposure to blue light before bedtime can not lead to trouble falling asleep but may decrease overall sleep quality by suppressing melatonin production.
What is it: IBOANN Blue Light Blocking Glasses
What they offer: 3-pack of glasses with UV400 protection
Reviews: 12,000+
Average rating: 4.2 stars
These affordable blue light glasses from Amazon Canada have been my go-to pair for years. I love that you get three pairs for $20. They're lightweight, come in three different colours and several style options.
While I love them, smudge marks can be hard to wipe off, and the coating doesn't last very long. Sadly, I've experienced some eyestrain and a slight twitch in one eye. They're great for light reading or answering a few emails but not for hours staring at a screen.
What is it: KITS Zircon Blue Light Glasses
What they offer: 1 pair of lenses with UV420 protection
It's been a month since I got my first pair of glasses from the Canadian brand KITS. And so far, I have little to no complaints. My eyes haven't felt strained, the twitching stopped, and I like that they had sizes available for all face shapes. I'm wearing a large, and it fits my face like a glove. They're not as lightweight as Amazon's, but I actually prefer that. They don't feel flimsy, and you can tell they won't break easily or wear out in a few months. I also got slightly thicker frames, and I like that they feel less rigid than the other ones I've had. It's easier to wipe off smudge marks than with the Amazon pair, and I like the overall feel and quality of the lenses.
Blue light glasses are a must for me. When I wear them, I can work for hours, scroll my phone without worry and watch TV for as long as I want. I also find that I'm more focused and can work without eye strain — my eyes don't feel nearly as dry or as tried as they do without blue light glasses.
If you're considering buying a pair, both sets from Amazon and the Canadian brand KITS are worth trying. The Amazon glasses are affordable and lightweight, and KITS's blue-light glasses are high-quality with a crystal-clear blue-light coating. Between the two, I prefer the pair from KITS, but overall, any blue light protection is better than none.
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