Benefits of blue light-blocking glasses
Blue light blocking glasses are rapidly gaining popularity, and for good reason. With increasing exposure to artificial light from screens and indoor lighting, blue light filters have become essential for those aiming to preserve sleep quality, reduce eye strain, and support overall health.
Yet, the effectiveness of these glasses depends on key details—choosing the right lenses, blocking the correct spectrum, and using them at optimal times of the day.
Table of Contents
- Evidence-Based Benefits of Blue Light Blocking Glasses
- Benefits of Blue Light Blocking Glasses
- The Science Behind Blue Light Blocking Glasses
- Do Blue Light Blocking Glasses Work?
- What to know before buying blue light-blocking glasses?
- Avoid These Common Problems With Blue Light Blocking Glasses
- The Blue Light Blocking Glasses Test
- The Best Blue Light Blocking Glasses That Work
Evidence-Based Benefits of Blue Light Blocking Glasses
Improved sleep quality
Reduced eye strain and fatigue
Balanced hormonal and circadian rhythms
Protection against artificial light-induced mitochondrial stress
Enhanced focus and mood
Benefits of Blue Light Blocking Glasses
Improved Sleep
Artificial blue light interferes with melatonin production and the timing of its release, which is essential for quality sleep. Blocking blue light in the evening supports natural sleep cycles, enhancing rest and regeneration. The more naturally produced melatonin you have, the more capacity you have to heal and avoid modern diseases.
Reduced Eye Strain
Artificial light, especially from screens, can strain the eyes over time. Blue light-blocking glasses help reduce the strain that leads to headaches, dry eyes, and discomfort, especially during long screen use.
Healthier Circadian Rhythm
Our bodies are hardwired to respond to natural light and dark cycles. Blocking blue light in the evening keeps circadian rhythms in sync, which impacts everything from energy levels to immune function. Wearing blue light-blocking glasses improves mitochondrial health, as melatonin has a key role in autophagy and apoptosis, which keeps cells healthy.
Protection Against Cellular Damage
Studies show that excess artificial light exposure affects cellular processes like autophagy and apoptosis, which are linked to mitochondrial health. These glasses help protect cells from premature aging and mitochondrial dysfunction by filtering harmful wavelengths. Artificial Blue light directly has been shown to induce oxidative stress in our eyes.
The Science Behind Blue Light Blocking Glasses
The science behind blue light blocking glasses fascinates me because it connects directly to our evolutionary biology. Blue light, naturally from the sun, especially in the 400 to 490 nm range, profoundly influences our internal clock, such as hormone health, antibacterial effects, and heme synthesis. Exposure to blue light signals a photoreceptor called melanopsin, located in specialized retinal cells, which then alerts the brain’s “clock” in the hypothalamus. This clock orchestrates circadian rhythms, managing sleep, repair cycles, and hormone and energy regulation.
However, to fully support natural circadian rhythms, we need to realize that artificial blue light is not the same as naturally occurring blue light from the sun, which comes with the full spectrum of light.
That's why it’s important to block blue light, which has disruptive and adverse health effects. While many blue light blocking glasses say they work, they don’t do a good enough job. Research shows that wavelengths extending up to 560 nm, including some green light—can still disrupt melatonin production if encountered at night. Only a few brands of blue light blocking glasses filter this whole spectrum, ensuring the body's natural evening processes are protected. Without this broader range, some artificial light stimulates wakefulness, limiting the glasses' effectiveness.
Since I started using high-quality blue light blocking glasses that cover this full range, I’ve experienced noticeable improvements in my sleep quality and morning energy. I and the hundreds of clients I have worked with worldwide. I used to feel mentally "wired" after late-night screen use. However, blocking all disruptive wavelengths in the evening releases melatonin naturally, helping me wind down and feel genuinely rested. This expanded protection goes beyond better sleep—melatonin is a potent antioxidant crucial for cellular repair, including autophagy (the body’s cellular cleanup process).
The image above clearly demonstrates the significant rise in diseases. Is this trend linked to our excessive exposure to artificial light over the past 30 years?
Do Blue Light Blocking Glasses Work?
Blue light-blocking glasses can be effective, but not all lenses are created equal. Inadequate blocking from transparent or lightly tinted lenses often leads to unsatisfactory results, as they only block a small fraction of blue light. For full effectiveness, darker amber or red-tinted lenses should be worn in the evening, while lighter amber lenses can balance indoor lighting during the day.
From personal experience, I find these glasses essential in the hours before bed, helping me wind down and maintain consistent sleep quality even after evening screen time. While you might get weird looks wearing them, realise that celebrities and professional sports stars are catching on to blue light-blocking glasses. Find out more HERE.
What to know before buying blue light-blocking glasses?
Blue light-blocking glasses can be effective, but not all lenses are created equal. Inadequate blocking from transparent or lightly tinted lenses often leads to unsatisfactory results, as they only block a small fraction of blue light.
For full effectiveness, darker amber during the day or red-tinted lenses should be worn in the evening, while lighter amber lenses can balance indoor lighting during the day.
In fact, you can test if your glasses work by following these instructions.
From personal experience, I find these glasses essential in the hours before bed. They help me wind down and maintain consistent sleep quality even after evening screen time.
Avoid These Common Problems With Blue Light Blocking Glasses
Avoid computer or gaming glasses. These are clear and not effective in blocking the blue light spectrum.
Avoid the blue light pen test, as it is a trick and will not accurately test your blue light glasses. The pen used only emits violet light, but your computer glasses must filter blue light.
Ask the brand/company for a detailed analysis report of the spectrum blocked with a spectroscope. You can also personally do this yourself if you want to have fun with a spectroscope.
The Blue light blocking glasses Test
This test is called the RGB Colour Test. To check if your blue light-blocking glasses are genuinely effective, use an RGB colour test chart (which displays red, green, and blue).
When you put on your blue light glasses and look at the chart:
The blue (B) section should appear black if your lenses successfully filter blue light.
The green (G) section should also darken significantly. This shows that your glasses filter some green light, which is too crucial if you’re using them after sunset to avoid disrupting melatonin.
The less bright the green circle appears, the more comprehensive the glasses’ filtering ability for both blue and green wavelengths, making them more effective for evening use.
To truly block the blue light 100%, we want to look for a dark ruby-like colour and a quality-finished lens. Below are examples of companies I know that honour science and deliver glasses with style. These are best worn in the evening after dinner—a few hours before bed to be effective.
The Best Blue Light Blocking Glasses That Work
Ra Optics (use LIVEVITAE10 - for a discount of 10% off your order)
Bon Charge - (Save 20% OFF with my discount code LIVEVITAE20)
Both glasses effectively reduce all the blue light wavelengths and some of the green wavelengths, which effectively alter the light that enters your eyes. This results in your brain telling time correctly and supports your physiology. How strictly you follow the above instructions is down to your motivation.
I would personally recommend investing in Ra Optics for slightly superior quality lenses that do not scratch, which I have clients test personally with a spectroscope.
Summary
In summary, blue light-blocking glasses are a practical tool to protect circadian health and reduce eye strain, especially given modern light exposure patterns. Our exposure to artificial blue light at night will only worsen, and epidemiology science supports the negative harm to our health.
However, protect yourself with a pair of blue light blocking glasses: choose quality lenses that block the correct blue light spectrum up to 560nm.
For recommendations, I trust Ra Optics (LIVEVITAE10 for 10% off) and Bon Charge (LIVEVITAE20 for 20% off), two brands offering practical, stylish options.
Please let me know any questions or feedback or your experience wearing blue light blocking glasses below.
References:
Hohor, S., Mandanach, C., Maftei, A., Zugravu, C.A. and Oțelea, M.R. (2023). Impaired Melatonin Secretion, Oxidative Stress and Metabolic Syndrome in Night Shift Work. Antioxidants, 12(4), p.959. doi:https://doi.org/10.3390/antiox12040959.
Kayumov, L., Casper, R.F., Hawa, R.J., Perelman, B., Chung, S.A., Sokalsky, S. and Shapiro, C.M. (2005). Blocking Low-Wavelength Light Prevents Nocturnal Melatonin Suppression with No Adverse Effect on Performance during Simulated Shift Work. The Journal of Clinical Endocrinology & Metabolism, [online] 90(5), pp.2755–2761. doi:https://doi.org/10.1210/jc.2004-2062.
Lawrenson, J.G., Hull, C.C. and Downie, L.E. (2017). The effect of blue-light blocking spectacle lenses on visual performance, macular health and the sleep-wake cycle: a systematic review of the literature. Ophthalmic and Physiological Optics, 37(6), pp.644–654. doi:https://doi.org/10.1111/opo.12406.
Wong, N.A. and Bahmani, H. (2022). A review of the current state of research on artificial blue light safety as it applies to digital devices. Heliyon, [online] 8(8), p.e10282. doi:https://doi.org/10.1016/j.heliyon.2022.e10282.