Blue light filters don’t work
- Blue light filters and "blue-blocker" lenses are largely ineffective for reducing digital eye strain or significantly improving sleep quality.
- Most digital screens emit less than 0.4% of the blue light levels found in natural daylight, making the "hazard" from screens negligible compared to outdoor exposure.
- Clear blue-blocking lenses typically only filter about 10–25% of blue light; for a filter to be clinically significant, it would require a heavy amber tint that noticeably alters color perception.
- Digital eye strain is more likely caused by the way we use screens—such as reduced blinking and prolonged focus—rather than the blue light itself.
- While blue light suppresses melatonin, the total brightness (luminance) of a device and the engaging nature of the content are more significant factors in sleep disruption than the specific color spectrum.
- Experts recommend better screen habits, such as the 20-20-20 rule and matching monitor brightness to room lighting, as more effective solutions than specialized eyewear.
Hacker News Discussion
- Anecdotal Success vs. Scientific Rigor: Many commenters shared personal success stories, claiming immediate relief from eye strain when using software like Flux or physical filters, often dismissing the article's skepticism as "vibes-based" rather than considering the users' subjective comfort.
- Mechanism of Action: A major point of debate was whether the perceived benefits are actually due to blue light reduction or a secondary effect of reducing total screen luminance.
- Placebo Effect: Some users argued that even if the benefits are a placebo, the subjective improvement in comfort and sleep makes the tools worthwhile for the individual.
- Critique of the Article: Critics argued the blog post relied too heavily on theoretical mechanisms rather than high-quality clinical trials, noting that "absence of evidence is not evidence of absence."
- Alternative Solutions: Discussion participants recommended lowering monitor brightness to match a piece of white paper held next to the screen and using bias lighting to reduce contrast strain.