Blue Light Filter for Sleep: Do They Really Work?

Ever found yourself scrolling through social media or answering that “Last email” before bed? You’re not alone. 

Here’s the problem many of us are facing: Your sleep might be paying the price due to your screen use before bed. 

That’s where blue light filters come in; these filters come in different forms and are touted as the perfect antidote for sleeplessness. 

But how do they work, and do they really help? Let’s break it down. 

What Is Blue Light, and Why Does It Affect Sleep?

It’s a part of the visible light spectrum, with shorter wavelengths (Roughly 400 - 500 nm). Blue light is naturally present in sunlight, and it helps regulate your circadian rhythm (Sleep-wake cycle), your body’s internal clocks. 

But when does blue light exposure become a problem? When it reaches your eyes from artificial sources, such as mobile phones and laptops, and at the wrong time (Before bed). 

How’s that possible? See, modern screens (Phones, laptops, tablets, TVs) emit the same kind of high-energy blue light that sunlight does. 

When you expose your eyes to this light late at night, your brain gets confused; it thinks it’s still daytime, delaying the release of melatonin, your sleep hormone. 

Here’s what that means in simpler language: Scrolling social media before bed tells your brain, “Hey, stay awake!” even though your body might be begging for rest. 

How Blue Light Disrupts Your Sleep Cycle

The science here is pretty solid; studies have found that blue light exposure suppresses melatonin and delays sleep onset. Wearing the right type of blue light glasses (Amber or red tints) means you get effective blue light protection. The result? Your brain can produce melatonin without disruption, so you fall asleep easily. 

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What Is a Blue Light Filter?

A blue light filter can be anything that blocks or filters out the high-energy, sleep-disrupting blue light wavelengths. These filters can take a few different forms, each working in its own way:

1. Built-In Screen Filters

These are built into digital devices, such as mobile phones and computers, in the form of “Night Mode” or “Night Shift”. Screen filters warm the color temperature of your screen, reducing the amount of blue light reaching your eyes. 

Built-in filters are convenient and free, but they’re not perfect; they generally reduce, not eliminate, blue light. 

2. Blue Light Filter Apps

If your device doesn’t have a built-in filter, you can install a third-party app like f.lux (For Windows). These apps or software can adjust your screen colors based on the time of day. When nighttime starts, your screen will grow warmer and more comfortable on your eyes. 

3. Physical Screen Protectors

This is another type of blue light filter; it’s essentially a thin film that attaches to your screen and physically blocks blue wavelengths. 

The downside? You’ll need a screen protector for every device, which isn’t convenient if you’re switching between different devices throughout the day. 

4. Blue Light Glasses

A pair of blue light glasses would be the most versatile option; they work independently of your device, filtering blue light from any source. Once you put them on, your eyes get blue light protection from all your devices. 

Here’s a quick comparison table for different types of blue light filters:

Do Blue Light Filters Actually Help You Sleep Better?

Yes, especially when you use the right type of filter at the right time. Ideally, you want to wear blue light glasses in the evening or at night with a filtering capacity of more than 90%. 

Protective eyeglasses with this blue light-blocking capacity help your brain produce the sleep hormone (Melatonin) naturally. 

As a result, you’re more likely to fall asleep early, have better-quality sleep, and wake up refreshed. 

However, note that the effectiveness also depends on consistency. Using a screen filter 20 minutes before bed won’t do much, but wearing blue light glasses consistently 1 - 2 hours before bedtime can make a noticeable difference. 

The Role of Timing: When to Use a Blue Light Filter

Here’s a simple rule of thumb for using blue light filters for sleep: The closer you’re to bedtime, the more you should filter blue light. 

• Daytime: Minimal filtering is fine; blue light helps keep you alert
• Evening (after sunset): Use your device’s Night Mode or put on your blue light glasses
• One hour before bed: Go all-in; Dim the lights, wear your glasses, and avoid bright screens

Why Blue Light Glasses Are Still the Best All-Around Option

Here’s the thing: Application filters and night modes can help, but they don’t work in every situation. You’re usually surrounded by multiple sources of blue light, which include:

• LED lighting 
• Screens (TV, laptop, mobile phone)

That’s where blue light glasses shine; wearing them protects your eyes from all possible blue light sources. Plus, higher-tint lenses (Orange/Amber/Red) are designed to block more than 90% of the blue light, offering more effective protection.

Blue Light Filter for Sleep: FAQs

What Does a Blue Light Filter Do?

A blue light filter reduces your exposure to the high-energy blue wavelengths that suppress melatonin and disrupt your sleep-wake cycle. Using these filters correctly can help you get better-quality sleep. 

Are Blue Light Glasses Better Than App Filters?

Yes, protective eyeglasses protect against all sources of blue light, not just what’s coming from your screens, making them a more comprehensive solution. 

Can Blue Light Filters Help During the Day Too?

Yes, they can reduce eye fatigue, headaches, and digital eye strain during long work hours; lighter tints are more suitable for daytime use. 

Conclusion 

Blue light filters for sleep aren’t a gimmick; they protect your eyes from sleep-disrupting, high-intensity blue light coming from screens. 

These filters come in different forms; whether you use night mode on your device, a third-party filtering app, or a pair of blue light glasses, the goal is the same: Helping your brain recognize the right time to sleep. 

If you’re serious about improving your sleep and minimizing late-night eye strain, start using blue light filters tonight. 

Check Out Our Blue Light Glasses Collection