“Blue-light glasses protect your eyes and help you sleep.”

In the biggest review — 17 randomized trials — blue-light-filtering lenses didn't ease the eye strain they're sold to fix, and no solid trial has shown they help you sleep or protect your retina (the sleep results were mixed, and almost none of the studies even tested the retina). Your screen habits matter; the amber tint doesn't.

Backed by a systematic review or meta-analysis — the top of the evidence pyramid. Not medical advice, just what the best evidence says.