Blue Light Glasses: Can They Help Our Sleep?

Blue light glasses are becoming increasingly popular as we spend more time on phones, computers, and other screens.  Blue light glasses are sold as a solution to improve sleep quality and reduce eye strain, however, experts debate their effectiveness.  

What is Blue Light

Blue light is a high-energy visible light that comes from both natural (sun) and artificial (screens) sources¹. Blue light plays an important role for our bodies because it helps control and regulate our body’s internal clock, also known as our circadian rhythm, which tell us when to feel awake and when to feel sleepy¹. During the day, blue light can be beneficial for boosting alertness, mood, and synchronizing our biological clock^1,2. However, too much blue light at night can disrupt melatonin production (a hormone that makes us feel drowsy), disrupt our body’s internal clock by delaying the sleep-wake cycle, reduce sleepiness, and impact our overall sleep^1,2,3. This makes it harder to fall asleep and affects how long and how well we sleep^2,4.

Over time, using screens too much in the evening can lead to poor sleep, mood problems, and other health issues⁵. That’s why it is important to reduce screen time before bed and create healthy sleep habits.

Blue Light Glasses

Blue light glasses are a type of eyewear equipped with lenses that filter out or correct wavelengths of blue light⁶. They come in various tints, blocking a broad spectrum of blue light. These glasses have been said to reduce digital eye strain (e.g., reduce eye discomfort, vision changes, dry eyes), improve sleep quality and protect the eyes from potential long-term damage caused by extended screen time^7,8. Let’s dive into what the research actually shows about the effectiveness of blue light glasses.

Understanding Blue Light & Effects on Sleep

There has been growing interest in the use of blue light glasses as a tool to decrease blue light and improve sleep, however research on their effectiveness has shown mixed results, with some studies suggesting they have benefits and others suggesting they have no impact.

A recent study tested whether wearing blue light glasses before bed helped people sleep better⁹. While participants said they felt like they slept better (subjective reports), the actual measurement of sleep time and quality (objective results) did not show significant improvement⁹.

On the other hand, another study suggested there was evidence that blue light blocking glasses could reduce sleep onset latency (the time it takes for someone to fall asleep after going to bed) in patients with sleep disorders, jet lag, or variable shift work schedules¹⁰.

Although some individuals report they experience relief from eye strain when using blue light blocking glasses, the scientific community has not yet reached a clear consensus on their overall effectiveness specially relating to sleep.

Sleep Hygiene

If you or another person in your life is struggling with falling asleep or staying asleep at night, incorporating sleep hygiene practices (habits and practices that promote sleep quality), may provide the most comprehensive approach to improving sleep quality.

Here’s a few sleep strategies that can be used as a start¹¹:

• Create a routine by going to bed the same time every day and waking up at the same time.
• Limit screen time before bed: avoid screens at least an hour before bedtime to reduce blue light exposure.
• Avoid daytime napping.
• Engage in a relaxing activity prior to going to bed (e.g., reading, meditation, taking a bath, stretching).
• Avoid caffeine after 12pm and avoid alcohol and sugar close to bedtime.

In summary, while blue light glasses may offer some benefits, the scientific evidence on their effectiveness remains mixed. A more effective approach to improve sleep is by focusing on healthy sleep hygiene habits, such as those outline above.

References:

1. Alicja Grzelak. (2024). Managing Blue Light Exposure: Impacts on Sleep Quality and Circadian Health.Quality in Sport, 25. https://doi.org/10.12775/QS.2024.25.56741
2. Wong, N. A., & Bahmani, H. (2022). A review of the current state of research on artificial blue light safety as it applies to digital devices.Heliyon, 8(8), e10282. https://doi.org/10.1016/j.heliyon.2022.e10282
3. Blue light: What it is and how it affects sleep. Sleep Foundation. (2024, January 12). https://www.sleepfoundation.org/bedroom-environment/blue-light
4. Driller M., Uiga L. The influence of night-time electronic device use on subsequent sleep and propensity to be physically active the following day. Chronobiol. Int. 2019;36:717–724. doi: 10.1080/07420528.2019.1588287
5. Should you be worried about blue light?. American Academy of Ophthalmology. (2023b, September 1). https://www.aao.org/eye-health/tips-prevention/should-you-be-worried-about-blue-light
6. (2020, October 29).How do blue light glasses work?. BlockBlueLight. https://www.blockbluelight.com/blogs/news/how-do-blue-light-glasses-work
7. Computer vision syndrome (Digital Eye Strain). AOA.org. (n.d.). https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome
8. Blue Light has a dark side. Harvard Health. (2024, July 24). https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
9. Bigalke, J. A., Greenlund, I. M., Nicevski, J. R., & Carter, J. R. (2021). Effect of evening blue light blocking glasses on subjective and objective sleep in healthy adults: A randomized control trial.Sleep Health, 7(4), 485–490. https://doi.org/10.1016/j.sleh.2021.02.004
10. Hester, L., Dang, D., Barker, C. J., Heath, M., Mesiya, S., Tienabeso, T., & Watson, K. (2021). Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review.Chronobiology international, 38(10), 1375–1383. https://doi.org/10.1080/07420528.2021.1930029
11. Sleep hygiene. (n.d.-b). https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Sleep/Sleep—Information-Sheets/Sleep-Information-Sheet—04—Sleep-Hygiene.pdf

Disclaimer: The content provided on this website is for informational and educational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of a qualified professional with any questions you have regarding your health.