Blue Light Glasses Before Bed: What You Need to Know
Today, everyone is surrounded by digital devices, whether it's kids, parents, teenagers, or elders.
Mobile phones, laptops, and to some extent televisions, have become a norm; they keep us connected in this global economy.
For some, they provide a source of income (Think freelancers, remote workers, and even desk jobs).
However, the screens we use all day emit blue light, which is known to cause disruption in the sleep cycle.
In this post, we'll discuss everything related to wearing blue light glasses before bed, including:
- How does it help?
- How long before going to bed should you wear these eyeglasses?
- Are there any side effects?
- And more!
Without further ado, let's dive in.
What is Blue Light and Why Does It Matter Before Bed?
Blue light is a short-wavelength, high-energy part of the visible light spectrum. Its biggest source is the Sun. Artificial sources include:
- Digital screens like laptops, TV, tablets, and mobile phones
- Fluorescent bulbs
This part of the white light spectrum (Around 400 - 500 nm) is responsible for keeping you awake and alert during the day; it also boosts your mood.
However, of course, too much of anything is bad for our health, especially if it’s not natural. Blue light from artificial sources can interfere with our circadian rhythm.
When your eyes are exposed to this light before bed, your brain thinks it’s still day time, which keeps you alert. As a result, many people have trouble falling asleep at night.
So, you want to minimize exposure to this light before bed, at least 2 - 3 hours before going to sleep.
Introduction to Blue Light Glasses
Ideally, you want to eliminate digital screens after sunset, but that's almost impossible for most people.
So, how do you keep using your phone and laptop and watch TV at night and still protect your eyes from blue light?
There are several ways to do that:
- Install a blue light filter in your device (But, not every device supports that)
- Avoid screens a couple of hours before bed time (Impractical in most cases)
Probably the best solution is to wear blue light protective glasses.
The lenses in these eyeglasses are specifically designed to block the high-energy, harmful blue light wavelengths (~400 - 500 nm).
The good thing is that once you have them on, you can use your phone and laptop and watch TV at night without letting blue light delay your sleep onset.
Types of Blue Light Glasses
Before moving on to the benefits, let’s clarify the three main types of blue light glasses (Categorized by their lens tint and filtering capacity):
- Clear Lenses: These block a small amount of blue light (~20 - 40%), making them ideal for daytime wear. They don’t distort colors, but they’re not strong enough for sleep regulation
- Yellow Lenses: Blocking more blue light (~40 - 75%), these lenses are great for heavy screen users (Gamers, programmers, writers, etc.)
- Amber/Red Lenses: These lenses block almost all the blue light (~90 - 99.9%), making them ideal for wearing 2 - 3 hours before bed
Check Our Night-Time Wayfarer Blue Light Glasses
Potential Benefits of Wearing Blue Light Glasses Before Bed
Let’s briefly talk about all the potential benefits a pair of good-quality blue light glasses offers:
Earlier Sleep Onset & Better Sleep Quality
The most important benefit of protective glasses for people looking to improve their sleep quality is an earlier sleep onset.
According to a University of Houston study, participants wearing amber lenses 2 hours before bed experienced 58% more melatonin production.
Wearing blue light glasses a couple of hours before bed can help you sleep on time and wake up refreshed.
Reduced Digital Eye Strain & Glare
Blue light from digital devices can cause glare or haze. Protective eyeglasses can help reduce that, which can in turn, keep your eyes comfortable.
There’s limited evidence that blue light alone causes eye strain, as there are other factors at play here as well, like:
- Reduced blinking during screen times
- Inadequate rest for eye muscles
However, these glasses can definitely help reduce glare and make your screen times more comfortable.
Tips for Using Blue Light Glasses Effectively
There’s a right and wrong way of using blue light glasses for sleep. Here are some tips to get the most out of them:
- Timing is Crucial: For optimal melatonin boost, wear them ~ 2 hours before going to bed
- Choose Amber Lenses: These block the highest amount of blue light
- Dim Overhead Lights: Use warm light in bedrooms
- Stay Consistent: Wear them consistently for 2 - 4 weeks to track results
Frequently Asked Questions
Let’s answer some common questions related to wearing blue light glasses before bed.
How Do Blue Light Glasses Before Bed Improve My Sleep Quality?
Blue light glasses filter out sleep-disrupting wavelengths (400 - 495 nm) from the white light, helping your brain produce melatonin naturally and transition to sleep mode.
Should You Wear Blue Light Glasses Before Bed?
Yes, especially if you use screens or have insomnia. They’re particularly beneficial for people who work late or have to use digital screens after sun sets for some reason.
Is Blue Light Bad for Eyes at Night?
Exposure to blue light at night is known to affect the normal production of your sleep hormone, melatonin. Blue light is bad for your eyes at night because it can delay your sleep onset and quality.
How Many Hours Before Bed Should I Wear Blue Light Glasses?
1 - 2 hours before bed is the optimal time to use these glasses. Wear them 3 hours before bed if you have severe sleep issues. Use them consistently over 2 - 3 weeks for maximum benefit.
Conclusion
Blue light glasses are a simple, non-intrusive, and science-backed approach to fighting insomnia and sleep issues.
Often, unnatural exposure to blue light from digital screens is what delays your sleep onset.
Wearing these glasses can help you feel sleepy and go to bed at a reasonable hour.
However, results can differ based on the lens quality and tint (Amber tints work best for sleep). And, remember that if your sleep issues stem from other causes, blue light glasses alone won’t fix them.
Also, if you’re living a screen-heavy life, follow best practices like regular breaks during screen time to give your eye muscles enough rest.
