Blue light blocking glasses have been touted for their potential to alleviate eye strain and improve sleep, but the science is not entirely clear. All visible light, including screens and bulbs, emits blue light waves, which are believed to help us stay alert.

However, artificial blue light exposure after dark can disrupt our natural sleep cycles by delaying the production of melatonin, the hormone responsible for sleep. While the American Academy of Ophthalmology states that blue light from screens is unlikely to cause eye damage, as our bodies are adapted to blue light from the sun, other research indicates that prolonged exposure may damage the retina and contribute to eye strain.

Blue light blocking glasses, which filter out blue and sometimes UV light, are said to reduce this exposure and potentially lessen eye strain. There's evidence that blue light affects melatonin production, suggesting these glasses could help if screen use is causing sleep disruption. Meanwhile, the 20-20-20 rule (looking 20 feet away every 20 minutes for 20 seconds) may alleviate digital eye strain without the need for glasses. Anecdotally, some users report less eye fatigue with these glasses, but the effect could be placebo.