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I agree that the effect is often overhyped. I also thought at first they were a miracle cure, because I spend a lot of time at the computer between clients - looking at nail design examples, chatting with the girls at work. I bought blue light glasses, but honestly, I barely felt a difference. Maybe if you're staring at a screen all day from morning to night without breaks, they help a little, but it's not a cure-all.
Way more effective is the basic 20-20-20 rule: every twenty minutes you look at something twenty centimeters away for twenty seconds. That really helps relieve the strain. I also drink water, try to set my monitor brightness properly and keep a normal distance. And honestly, when I'm cycling or doing something without screens - my eyes rest way better.
If you're gonna buy glasses, don't go for the cheapest options - they won't do anything. But first try just taking more breaks and doing some eye exercises. It's cheaper and actually works.
Here's the funny thing - blue light itself isn't actually as harmful as people make it out to be. The tiredness doesn't come from the light, but from the fact that we forget to blink and stare at screens for hours without looking away.
Glasses might help psychologically (you put them on and your brain gets ready to rest), but the honest approach is just to look out the window every 20 minutes and do some eye exercises.
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