In our modern world, screens are everywhere. From the smartphone you check first thing in the morning to the television you watch before bed, artificial light is a constant part of life. Many people in the UK struggle with sleep, and screen time is often blamed. This has led to a massive rise in the popularity of blue light glasses. But do they actually help you sleep better?
Manufacturers claim these glasses can stop eye strain and help you drift off faster. However, the science is a bit mixed. Before you buy a pair, it is important to understand what they can and cannot do. This guide breaks down the facts in simple terms so you can decide if they are right for you.
Key Takeaways
* Blue light from screens can trick your brain into thinking it is still daytime.
* Wearing blue light glasses may help with circadian rhythm regulation.
* Not all blue light glasses are the same; darker tints are usually better for sleep.
* Eye strain is often caused by how we use screens, not just the light itself.
* Changing your evening screen time habits is arguably more effective than glasses alone.
What Is Blue Light?
Blue light is a colour in the visible light spectrum that can be seen by the human eye. It has a very short wavelength, which means it produces higher amounts of energy. Sunlight is the main source of blue light. Being outdoors during the day is how most of us get our artificial light exposure. This is actually a good thing because it keeps us alert and boosts our mood.
However, we are now exposed to blue light long after the sun goes down. LED lights, fluorescent bulbs, and digital screens all emit significant amounts of blue light. While the amount from a phone is less than the sun, the concern is proximity and timing. We hold these devices close to our faces late at night. According to the Royal National Institute of Blind People, our eyes are quite good at blocking UV rays, but not as good at blocking blue light.
How Screens Affect Your Sleep Cycle
Your body has an internal clock known as the circadian rhythm. This clock tells you when to stay awake and when to sleep. Light is the main cue that controls this rhythm. When it gets dark, your brain releases a hormone called melatonin. This hormone makes you feel tired and ready for bed.
Blue light is very good at suppressing melatonin. If you stare at a bright screen at 10 pm, your brain thinks it is noon. This leads to melatonin production inhibition, making it much harder to fall asleep. This sleep-wake cycle disruption can leave you feeling groggy the next morning. It is not just about falling asleep, but also about the quality of rest you get.
Do Blue Light Glasses Actually Work?
Blue light glasses have lenses that are treated to filter out specific light waves. The idea is simple: if you block the blue light, your body will produce melatonin naturally, even if you are using a device. This relies on blue-blocking lens technology to act as a barrier.
Many users report feeling less alert at night when wearing them. They find it easier to wind down. However, it is not a magic cure. If you are reading stressful emails or watching an exciting film, the content itself might keep you awake, regardless of the light. The glasses aim to facilitate sleep quality improvement, but they cannot cancel out the stimulation of a busy brain.
What The Science Says
Research on blue light glasses is growing, but it is not yet fully conclusive. Some small studies suggest they are helpful. For example, a study cited by the Sleep Foundation found that people who wore amber-tinted glasses before bed slept better than those who wore clear lenses. The amber tint is key because it blocks a wider spectrum of blue light.
However, other experts argue that the evidence is weak. A review of several trials concluded that there is a lack of high-quality evidence to support the use of these glasses for everyone. While amber-tinted lenses benefits are documented in some sleep studies, clear lenses with a blue-light coating may not be strong enough to make a real difference to your sleep hormones.
Can They Help With Eye Strain?
Many people buy these glasses not just for sleep, but for sore eyes. If you work at a computer all day, you might experience dry eyes, headaches, or blurred vision. These are classic computer vision syndrome symptoms. Manufacturers often claim their glasses provide digital eye strain relief.
Interestingly, the Association of Optometrists in the UK suggests that blue light itself might not be the main cause of eye strain. Instead, it is likely caused by focusing on a screen for too long without blinking. This leads to visual fatigue reduction issues simply because our eyes dry out. While an anti-reflective lens coating on glasses can reduce glare and make viewing more comfortable, the blue filter itself may not be the primary solution for eye strain.
How To Choose The Right Pair
If you want to try blue light glasses to improve your sleep, you need to pick the right type. Not all glasses sold online are effective.
1. Check the Tint: For sleep, look for amber or orange-tinted lenses. These block significantly more blue light than clear lenses. Clear lenses are often sold for daytime office work but may not be strong enough to prevent melatonin production inhibition at night.
2. Fit Matters: Ensure the frames fit well. If light leaks in from the sides, the glasses will be less effective.
3. Read Reviews: Look for reputable brands rather than cheap imports. You want to ensure the lens actually filters the light spectrum it claims to.
Some people worry about retinal phototoxicity risks, which refers to damage to the eye from light exposure. While looking at the sun is dangerous, evidence that screens cause permanent damage like macular degeneration prevention issues is currently limited, according to Moorfields Eye Hospital. Still, protecting your eyes is never a bad idea.
When To Wear Blue Light Glasses
Timing is everything. You do not need to wear these glasses all day. In fact, you want blue light exposure in the morning to wake you up. Wearing them all day could make you feel sleepy when you need to be alert.
Put them on about two to three hours before you plan to go to bed. This aligns with the time your body would naturally start winding down. By reducing nocturnal light pollution entering your eyes during this window, you give your melatonin levels a chance to rise. It is a simple tool to signal to your body that the day is ending.
Other Ways To Protect Your Sleep
While glasses can be a helpful tool, they should be part of a broader plan. Reliance on glasses alone might not fix poor sleep hygiene. Here are other proven ways to protect your rest:
* The 20-20-20 Rule: To prevent eye strain, the NHS and eye experts recommend that every 20 minutes, you look at something 20 feet away for 20 seconds. This relaxes the eye muscles.
* Dark Mode: Most phones have a ‘night mode’ or ‘eye comfort shield’. This setting warms the colours of your screen in the evening. It is a built-in software version of blue light glasses.
* Dim the Lights: It is not just screens. Bright overhead lights in your kitchen or living room can also keep you awake. Use dimmer lamps in the evening.
* Screen Curfew: The most effective method is to stop using screens entirely one hour before bed. Read a book or listen to a podcast instead. This removes both the light and the mental stimulation.
Experts at Harvard Health note that light at night is part of the reason so many people don’t get enough sleep, linking it to various health issues. Therefore, managing your light environment is crucial for long-term health.
Furthermore, ensure your bedroom is dark. External light from streetlamps can cause sleep issues. Good curtains can block this external nocturnal light pollution. The College of Optometrists also recommends spending time outdoors in natural light to help regulate eye growth and health in children, which supports the importance of natural light cycles.
For those worried about long-term eye health, eating a balanced diet is also key for macular degeneration prevention. Leafy greens and fish are excellent for your eyes, as noted by WebMD.
The Bottom Line
Blue light glasses are a popular wellness trend that may offer some benefits, particularly for sleep. If you struggle to switch off at night, wearing amber-tinted glasses in the evening could help with circadian rhythm regulation. However, they are not a guaranteed cure for insomnia or eye strain.
The best approach is to combine the use of glasses with better habits. Reduce your screen time before bed, dim the lights, and take regular breaks during the day. If you have persistent eye trouble or sleep issues, it is always best to consult a professional. You can find more advice on eye health from the The Sleep Charity or by visiting your local optician.
Ultimately, while blue-blocking lens technology is a useful tool, prioritising a dark, calm environment remains the gold standard for a good night’s sleep.
