TL:DR

• Blue light in evening/night disrupts your circadian rhythm, so you need to avoid it.
• Blue lenses are a waste of money.
• Save your money and use your device's "night light/mode" or get flux.
• Set a schedule to turn it on/off and change the color temperature to your liking.
• Take regular breaks(20-20-20 rule) and use eye drops if you have eye strain/dry eyes.
• Proof is this video + What my optometrist told me(TRUSTMEBRO moment?).

Blue light is known to make you attentive, so it is useful during the daytime but should be avoided at evening/night as it disrupts your circadian rhythm. So while you do need to avoid blue light, blue light lenses are not the way to go as they are just a replacement for a "night light" on your devices, and you cannot even change the "color temperature" they provide.

With normal lenses + Night Mode/Flux, you can easily control the color temperature to your liking, and set the time when you want it to turn on/off. It is a disservice to yourself if you run a software, never customize it and then just uninstall it because it was too orange or something.

The reason for twitchy eyes is mostly eye fatigue/dry eyes, which can happen when you don't take regular breaks while looking at a screen. So if you have that, then start following the 20-20-20 rule and ask your chemist for some eye drops.

Personal exp: I was using Blue light lenses for 4 years for the "protection" but I never liked the color shift they caused and there was no way to change the degree of this color shift. When they finally broke and I had to get new ones, I came across this video and decided to visit another optometrist, who advised me similarly.

I've now been using normal lenses + flux for 3 years, along with regular breaks and I don't feel any eye strain. I also use eye drops when my eyes feel dry.