Do Blue Light Glasses Help With Headaches? What the Research Says

Do Blue Light Glasses Help With Headaches? What the Research Says

Headaches and migraine attacks can be debilitating, and for many who experience them, bright screens only make the pain worse. Now that digital devices are a constant part of our lives, blue light exposure has been linked to eyestrain, disrupted sleep, and headaches.

Special glasses that block blue light have become popular, but can blue light glasses really help headaches caused by screens? Through mixed opinions and evolving research, this article will explore the relationship between blue light and headaches, and evaluate blue light glasses as an option to reduce headaches caused by eyestrain.

 What Is Blue Light?

The visible light spectrum is the range of wavelengths perceptible to the human eye. As light travels through a prism, it separates into individually colored wavelengths with varying effects and measurements.
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 Blue light is just one of those wavelengths, and, in recent years, it has been the subject of growing interest.

Blue light rose to a high level of social awareness during the COVID-19 pandemic, when children were transitioning into online school and adults were transitioning into working from home. For many, this meant increased exposure to computer screens, and blue light glasses became something everyone had and wanted.

They became so synonymous with online school and remote work that their effectiveness was accepted by many without question, but what do blue light glasses really do? And furthermore, what is blue light?

Much of the focus has been on blue light in relation to screens, but the most common natural source of blue light is actually … the sun! The sun emits light from the entire visible spectrum and makes up the majority of our light exposure, including blue light.

Devices we use all day, every day, are the most common artificial sources of blue light. This includes our phones, tablets, computers, and other tech with a screen.

Fluorescent and LED lights also emit blue light, meaning we are exposed to it in nearly all kinds of normal conditions, like getting groceries or going to school. The fact is, there really isn’t any way to avoid blue light completely, but this is where blue light glasses or other light-filtering glasses could be a potential solution for some.

 How Blue Light Affects Headaches: What the Science Says

According to the Centers for Disease Control, blue light has the strongest impact on our circadian rhythms when compared with other wavelengths, meaning it can affect our quality of sleep.
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Evidence has shown that exposure to blue light can trigger photoreceptors in the retina that signal to our bodies to suppress melatonin. Suppressed melatonin then contributes to worse or reduced sleep, which can be a migraine and headache trigger on its own for some.

While there is some clinical evidence linking screen time to headaches, more comprehensive studies linking blue light to headache and migraine attacks are needed.

A study conducted in 2025 found a strong link between screen time and headache duration. This study observed 259 respondents and found that of those reporting a daily screen time of seven to nine hours 90 percent of the group reported experiencing headaches. This study did not focus on those with migraine, however, and just focused on a baseline connection between blue light exposure and headache duration.
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In 2022, the Global Patient Advocacy Coalition reported that screen time can be a trigger or worsening factor for some people with migraine. 
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The Role of Blue Light Glasses

Blue light glasses claim to offer a potential solution for reducing the eyestrain associated with our increasing screen use. These specialized lenses have a coating that acts as a filter for blue light wavelengths.

Similar to migraine glasses, the aim of blue light glasses is to filter out specific wavelengths with the goal of reducing the eyestrain that can be associated with heavy use of screens. There is not a lot of research to back up the idea that blue light glasses can reduce headaches, however.

 Do Blue Light Glasses Help With Headaches?

The question remains: Do blue light glasses help with migraine or other types of headaches? The short answer is: Existing research is inconclusive.

While there have been a few key findings that suggest blue light cutting glasses could be helpful, there is no conclusive evidence that blue light glasses can be a full solution for headaches. That said, there are reasons to be curious about their potential benefits.

For example, in a double-masked, randomized, controlled trial published by the American Journal of Ophthalmology, researchers found that wearing blue light blocking glasses produced no significant effect, and the blue light blocking lenses did not alter occurrence of eyestrain related to computer use.
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Headache vs. Migraine Quiz


A study published in 2023 observed migraine attack frequency in a group of participants with a history of chronic migraine after incorporating blue light glasses into their evening routine for four weeks. They found that the overall number of headache days within that time tended to decrease compared with before wearing the glasses, signaling a possible connection between wearing blue light glasses in the evenings and overall headache days. This study did not include a focus on other types of headaches, however.
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Given these mixed results, who would be a candidate for trying blue light glasses? Fred Cohen, MD, headache specialist and assistant professor of medicine and neurology at the Icahn School of Medicine at Mount Sinai in New York, advises, “Good candidates for trying blue light glasses include individuals with photophobia, those who spend extended periods of time on screens, and those who experience sleep disturbances alongside migraine attacks.”

So, while there is some evidence to the claim that blue light glasses could alleviate symptoms or prevent migraine attacks and other headaches, there is no scientific consensus as to whether blue light glasses can relieve headaches and migraines. The most conclusive evidence available points to a probable link between blue light exposure and disrupted circadian rhythms.

 More Ways to Prevent Headaches From Screen Use

While the current science behind blue light glasses is murky at best, there are other strategies to help mitigate the real pain caused by headaches from screen use. For those who must be on screens (which is most of us), here are a few additional strategies to prevent headaches from screen use:

Follow the 20-20-20 Rule

Some professionals recommend employing the 20-20-20 rule to reduce eyestrain, especially for those who spend significant time working in front of a screen.
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What is the 20-20-20 rule? Every 20 minutes, look at something 20 feet away for 20 seconds.

This breaks up the total amount of time staring closely at a screen and has been shown to reduce overall eyestrain. While this strategy is being continually reevaluated through the lens of modern blue light exposure, it is a good reminder to take a break from our screens when we can.
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Check in With Your Posture

Another tip is to consider your posture. Maintaining proper posture is about more than just sitting up straight at your desk; it also involves your dynamic posture or the posture you assume during activity.

Some posture tips specific to those experiencing headaches and migraine include improving your seated posture, taking short breaks throughout the day to stretch your neck and shoulders, and increasing activity to counteract time sitting.
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Adjust Your Environment

In addition to these strategies, adjusting our environment can make a world of difference when it comes to living with headaches and migraine attacks.

Light and photosensitivity are common complaints among those with migraine attacks, and options like blackout curtains and shades can help you sleep better and also reduce negative side effects of light while you are dealing with a headache or attack.

Consider Green Light Therapy

Other options, like green light therapy, also offer an alternative to mitigate headaches from screen use. This therapy involves committing to spending time daily getting exposure to narrow-band green light without any interferences.

A few key benefits to this route include few to no side effects and the ability to complete treatment in your own home. This can be an option, particularly if you are seeking a nonpharmacological addition to your headache or migraine care plan.

 Final Thoughts

Blue light glasses are widely marketed as a solution and preventive measure for reducing eyestrain and headaches, though research remains inconclusive.

Studies have shown that there is something to the claim that they may reduce eyestrain, particularly when used in the evening, but the evidence linking blue light glasses to headache relief isn’t robust.

Still, many people swear by blue light glasses as a drug-free way to reduce headaches and migraine attacks. Those who experience light sensitivity and/or spend a great deal of time on screens could potentially benefit from wearing blue light glasses, especially if that screen time happens before bed. While blue light glasses don’t bring any side effects or risks, it’s always a good idea to consult with your healthcare provider for personalized advice on how to reduce the pain caused by screen time.