It’s 11 PM. Your eyes feel like sandpaper, your head aches, and sleep seems impossible. Those trendy blue light glasses promise relief—your coworker swears by them, and ads follow you everywhere. Before you spend $30 to $300, here’s what science actually says. Spoiler: Save your money.Blue light spans 400-500 nanometers (nm), with 415-455 nm being the highest energy visible light. Your screen emits less than 1% of what you get from the sun—about 100,000 times less blue light than stepping outside. During daytime, blue light is beneficial. It activates intrinsically photosensitive retinal ganglion cells (ipRGCs) in your retina, which suppress melatonin, boost alertness, and regulate your circadian rhythm. The problem: these ipRGCs can’t distinguish between your phone at 10 PM and actual dawn, potentially disrupting sleep signals. But here’s where marketing diverges from science.