Evie Summers
Blue light blocking glasses are a popular solution for people looking to improve their sleep. The glasses are designed to block blue light, which is known to interfere with sleep. Blue light is a type of light with short wavelengths that is found in every light source, including electronic devices and the sun, which is the largest source. While blue light helps us stay alert during the day, exposure to it at night can disrupt our sleep cycle and keep us awake. Blue light blocking glasses are said to help shield our eyes and prepare for sleep by reducing exposure to blue light. However, the effectiveness of these glasses has been debated, with some studies and experts claiming they do not improve sleep or protect the eyes. For those looking to improve their sleep, it is recommended to reduce screen time and exposure to bright lights before bed.
| Characteristics | Values |
|---|---|
| Purpose | Shielding eyes from blue light to protect sleep cycle and improve sleep quality |
| Mechanism | Blocking blue light wavelengths that interfere with melatonin production and circadian rhythms |
| Timing | Recommended for use 2-3 hours before bedtime |
| Effectiveness | Inconclusive; some users report improved sleep, but studies suggest a possible placebo effect |
| Alternatives | Reducing screen time before bed, using blue light filters on devices, and getting daylight exposure during the day |
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What You'll Learn
Blue light blocking glasses are not a cure-all
Blue light-blocking glasses are not a cure-all for sleep problems. While the effect of blue light on our sleep patterns is well established, and blue light-blocking glasses can help adults sleep better, they are not a magic bullet.
Firstly, it is important to note that blue light-blocking glasses are not medical devices. They have not been approved by the FDA or any other health oversight group, and there is limited research on their effectiveness. The studies that have been conducted mostly focus on animals rather than humans, so the evidence may not be applicable across species.
Secondly, while blue light-blocking glasses can help reduce exposure to blue light, they do not block all of it. Additionally, there isn't much blue light emitted by computers, phones, and tablets to begin with, and the glasses don't filter out very much of it. So, while blue light-blocking glasses can help minimise the negative impact of blue light on sleep, they don't completely eliminate it.
Thirdly, the effectiveness of blue light-blocking glasses also depends on the individual's sleep habits and screen usage. For example, if someone is still looking at screens within 90 minutes of going to sleep, the glasses may not have a significant impact on their sleep. Similarly, if someone is experiencing sleep problems due to factors other than blue light exposure, such as eye strain or underlying health conditions, blue light-blocking glasses may not provide a solution.
Finally, blue light-blocking glasses are not suitable for everyone. For example, children's eyes need blue light wavelengths from sunlight to develop properly, so a deficiency of natural blue light can lead to myopia (nearsightedness). Therefore, it is important to consult a healthcare professional before using blue light-blocking glasses, especially for children or individuals with specific eye or health conditions.
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The science behind blue light blocking glasses
Blue light is one of the colours in the visible light spectrum. It has a shorter wavelength with higher energy: 400–500 nanometers. Blue light-blocking glasses are designed to reduce blue light exposure while allowing other colours in the spectrum to pass through.
Blue light exposure can affect the retina, the layer of cells lining the back of the eye that senses light and sends signals to the brain so we can see. Prolonged exposure to blue light has been shown to damage the retina in animal studies. Blue light from electronic device screens, LEDs, and compact fluorescent lamps can interfere with sleep. This is because blue light boosts attention and mood, and exposure to it at night can disrupt the sleep-wake cycle.
Blue light-blocking glasses claim to prevent headaches, decrease eye strain, and improve sleep. However, research suggests that they are not effective in improving sleep or eye strain. While blue light exposure may damage the retina, there is no clear evidence that it causes retinal damage in humans. Most studies on the effects of blue light-blocking glasses on sleep have been conducted on specific populations that often struggle with sleep, such as pregnant women and people with mental health issues. While some studies observed improved sleep, there is no evidence that the benefits apply to the general population.
Despite the lack of conclusive evidence, some experts suggest that blue light-blocking glasses may help adults sleep better, especially when combined with other strategies such as getting sunlight during the day and reducing screen brightness and exposure before bed. However, it is important to note that these glasses are not medical devices and have not been approved by health regulatory bodies.
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How to choose the right blue light blocking glasses
Blue light blocking glasses are designed to reduce the amount of high-energy visible (HEV) blue light that enters the eyes. Blue light exposure can affect the retina and, at night, can cause sleep issues by shifting your circadian rhythm.
When choosing blue light blocking glasses, you should first consider the lenses. Lenses can be colorless or tinted. Colorless lenses are preferable for everyday use, but lenses with a darker tint block out more blue light and may be better for your sleep cycle. Amber or orange-tinted lenses are the most effective at blocking blue light, but may be off-putting to those who want to use their glasses while watching TV. Red-tinted lenses block up to 100% of blue, green, and violet light, but may disrupt your sleep with red light. Some blue-light blocking glasses have a slight film, which can make them look foggy.
You should also consider the frames. Frames can be made from wire, plastic, or acetate. If you already wear prescription or reading glasses, you can get prescription blue-light blocking glasses, reading glasses with blue-light blocking capabilities, or glasses that clip on or fit over your existing glasses. If you don't wear prescription or reading glasses, any pair of blue-light blocking glasses will be easy to pick up and use.
There are many blue light-blocking glasses options available at different price points. You can find inexpensive options at Amazon and other retailers, but you won't have the benefit of prescription lenses. Zenni offers Blokz, its own blue-light-blocking lens technology, with lenses starting at $16.95. EyeBuyDirect Escape Glasses and Botanist Glasses are higher-end options. Warby Parker is a popular fashion-focused glasses retailer that offers a home try-on policy.
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When to wear blue light blocking glasses
While blue light blocking glasses are not medical devices, they can be worn at night to help improve your sleep. Blue light at night can disrupt your sleep cycle and keep you awake. Blue light blocking glasses can be worn 2-3 hours before bedtime to help support natural melatonin production and promote a more restful night's sleep.
Blue light blocking glasses are particularly useful for those who use screens at night. Most electronic device screens are made with light-emitting diode (LED) technology, a source of blue light. Blue light blocking glasses allow you to still use your devices while reducing blue light exposure, which can help you fall asleep faster and stay asleep longer.
However, it is important to note that the effectiveness of blue light blocking glasses is still inconclusive. Some studies have found that they do not improve sleep or reduce eye strain. Additionally, it is important to get enough exposure to blue light during the daytime as it helps synchronize the body's circadian clock and improves alertness.
If you want to improve your sleep, it is recommended to reduce screen time before bed and exposure to bright lights before bed. Getting enough sunlight during the day can also help regulate your circadian rhythm and improve your sleep.
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Other ways to improve sleep
While blue light-blocking glasses can help improve your sleep, there are other methods that can help you sleep better.
Firstly, it is important to maintain a consistent sleep schedule. Pick a wake-up time and stick to it every day, even on weekends. This helps your body get accustomed to a healthy sleep routine. Additionally, be cautious with naps. Napping too long or too late in the day can disrupt your sleep schedule. Aim for a 20-minute nap in the early afternoon if needed.
Secondly, evaluate your bedroom environment. Ensure your mattress, pillow, sheets, and blankets provide you with comfort and maintain a pleasant temperature. A comfortable and inviting bed can help you relax and fall asleep more easily.
Thirdly, reduce your exposure to blue light at night. Blue light from electronic devices like smartphones and computers can interfere with your sleep. Avoid using these devices at least one to two hours before bedtime. Utilise features like ""Night Shift" or "night mode" on your devices to reduce blue light emission. Alternatively, you can turn off your devices and bright lights a few hours before bed.
Finally, consider using supplements and natural sleep aids. Melatonin supplements are popular and can help shorten the time it takes to fall asleep. However, always consult a healthcare professional before taking any supplements. Other natural sleep aids include valerian, chamomile, and glycine.
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Frequently asked questions
Blue-light-blocking glasses are glasses that promise to shield the eyes and protect the wearer's sleep cycle, allowing them to fall asleep more easily at night. They are also known as blue light-filtering glasses.
Blue-light-blocking glasses have specially crafted lenses designed to reduce blue light while allowing the rest of the light spectrum to get through. Blue light is a visible light with the shortest wavelengths, found in every light source, including sunlight, and known to boost attention and mood.
Blue-light-blocking glasses should be worn at night, 2-3 hours before bed, as part of a healthy nighttime routine. This is because exposure to blue light at night can disrupt the sleep cycle and keep us awake.
The answer is inconclusive. Some sources claim that blue-light-blocking glasses do not protect the eyes or improve sleep. However, other sources suggest that blue-light-blocking glasses can help adults sleep better, especially when used in conjunction with other strategies such as getting outside during the day and reducing screen brightness and exposure before bedtime.
