Key Takeaways
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Blue light exposure from screens like smartphones, TVs, and computers disrupt melatonin production (your body’s primary sleep hormone) making it harder to fall asleep.
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Blue light glasses help by blocking harmful blue light and reducing sleep disturbances.
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Wearing blue light glasses at least 1-2 hours before bed may help to improve sleep quality.
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Other strategies can also help to reduce your exposure to blue light such as dimming screens and using night mode.
Struggling to fall asleep after scrolling on your phone or working at the computer at night? There’s an easy explanation for this.
Exposure to blue light from screens tricks your brain into thinking it's daytime, suppressing the sleep hormone melatonin, and disrupting your sleep cycle.
So, the question is - do blue light blocking glasses help you sleep better? The answer is, yes! By filtering out blue light, these glasses can help you fall asleep faster and improve your sleep quality.
In this article, we’ll explain what blue light is and how it affects sleep, how blue light glasses help with sleep, and some additional tips to lower your blue light exposure before bed.
Looking for the best blue light glasses? Check out Dream Recovery’s premium blue light-blocking glasses for better sleep!
What is Blue Light and How Can It Affect Your Sleep?
Blue light is a high-energy visible light (part of the light spectrum) emitted by the sun, LED lights, and digital screens.
While natural blue light coming from the sun is beneficial during the day and can help to boost alertness, mood, and energy levels, artificial blue light from screens at night can disrupt your circadian rhythm (your body’s 24-hour clock).
Here’s a breakdown of how artificial blue light can affect sleep:
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It suppresses melatonin, the hormone responsible for sleep
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It can trick your brain into staying awake longer
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It delays your sleep cycle, which can lead to insomnia or poor sleep quality
Therefore, reducing your blue light exposure in the evening is an important step to help reset your body's natural sleep cycle. This can make it easier to fall asleep and help you wake up much more energized and refreshed.
Learn more about how to get more rem sleep (a deeper sleep).
5 Ways Blue Light Glasses Help with Your Sleep
How do blue light glasses work? Here’s everything you need to know:
1. Blocks blue light to maintain melatonin levels
Blue light glasses help to filter out blue wavelengths so your brain gets the signal that it’s getting dark, resulting in the production and release of melatonin. This helps your body recognize it’s nighttime, making it easier to fall asleep naturally.
2. Reduces eye strain from screen time
Spending hours in front of screens can cause digital eye strain, leading to discomfort, headaches, and difficulty sleeping. Blue light-filtering glasses reduce glare and strain, keeping your eyes more relaxed before bed.
3. Enhances sleep quality
By minimizing blue light exposure at night and supporting your natural melatonin production, these glasses not only help you fall asleep but also improve overall sleep quality, leading to deeper sleep, and fewer wake ups throughout the night.
4. Supports a healthy circadian rhythm
Our exposure to blue light is naturally supposed to decrease as the sun goes down, however, this has now been disrupted by evening screen time and LED lighting.
Wearing blue light-blocking glasses in the evening helps to signal to your body that the sun has set and that it’s time to wind down, aligning your sleep and wake cycle with natural light patterns.
5. Helps combat insomnia
When it comes to insomnia, research shows that excessive blue light may be a contributing factor. Blue light lenses block harmful blue wavelengths that can disrupt your circadian rhythm, making it easier to get to sleep faster and stay asleep longer. (1) (2)
Looking for the best blue light glasses for men and blue light glasses for women? Check out our recommendations.
Tips to Reduce Blue Light Exposure Before Sleep
1. Use night mode on devices
You may have noticed that most smartphones, tablets, and computers have a blue light filter mode that shifts screen colors to warmer tones. Using this filter is a must in the evenings, as it will help to reduce your blue light exposure while using these devices.
2. Dim the lighting in your room
Avoid bright LED light bulbs before bed and rather go for warmer, dim lighting to create a more sleep-friendly environment with less artificial blue light.
3. Wear blue light glasses in the evening
Wearing blue light-blocking glasses at least an hour before bed can significantly improve your sleep cycle.
4. Reduce screen time before bed
Avoid TV, phones, and computers for at least 1-2 hours before sleeping to limit blue light exposure at night. Instead try reading, journaling, meditating, or doing some gentle yoga.
5. Get natural light during the day
Expose yourself to 10-15 minutes of sunlight in the mornings to help regulate your circadian rhythm, which in turn can help make it easier to fall asleep at night and get deeper, more restorative rest.
Transform your sleep routine with Dream Recovery’s blue light-blocking glasses.
FAQs
How many hours before bed should I wear blue light glasses?
It’s best to start wearing blue light glasses at least 1-2 hours before bed to help signal to your body that it’s time to prepare for sleep.
When should you not wear blue glasses?
It’s best not to wear blue light glasses in the morning, since getting natural blue light from the sun at this time can help to boost your energy and support your circadian rhythm.
Do blue light glasses help with insomnia?
Yes, some research suggests that blue light glasses may help with insomnia by supporting the production and release of melatonin at night.
Do blue light lenses work in sunglasses?
Yes, some companies offer the option of adding blue light lenses to your sunglasses. However, the most important time to use blue light glasses is when the sun goes down and you’re exposed to artificial blue light from your devices.
Improve Your Sleep with Blue Light Glasses
If screentime is disrupting your sleep, there’s no better solution than using blue light glasses. Wearing blue light-blocking glasses in the evening can help reduce eye strain, regulate melatonin, and improve sleep quality.
Ready to sleep better? Try Dream Recovery’s blue light glasses and wake up refreshed every morning!