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I tested it on myself: when I'd scroll on my phone before bed without a filter, I'd fall asleep way longer than when I'd turn on the warm light mode. There's scientific data showing that blue light really does suppress melatonin, especially in the evening, though people are freaking out about it more than they should. Practical tip - don't buy expensive filter glasses, just turn on the built-in "night" or "comfort" mode on your phone at least an hour before bed, it's cheap and actually helps with sleep quality.
This whole blue light protection thing is basically just marketing that works great on people. I personally checked the research on this topic, and what's written there doesn't back up the panic. Yeah, blue light exists, and smartphones emit it, but the level is the same as from regular daylight or an LED lamp in your room. Harmful effects on the retina from using your phone - that's just not scientifically proven. Way more problems come from the actual fact that we sit close to the screen and rarely blink.
If your eyes get tired when working on your smartphone, the problem is most likely eye strain and fatigue, not the blue light specifically. Here's what actually helps: follow the 20-20-20 rule (every 20 minutes look at something 20 feet away for 20 seconds), increase the font size, lower the screen brightness, and just take breaks. By 2026 almost all smartphones already have built-in warm light filters, and if you like them psychologically - use them no problem, but don't fool yourself about the protection.
As for special glasses and blue light films - that's straight-up money grabs in most cases. If you're really worried about it, download an app that will lower the brightness after sunset, that at least helps with circadian rhythm disruption. But that's a whole different story.
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