Blue Light Blocking Glasses: The Definitive Guide
What blue light blocking glasses should you invest in and why? W/ Tim Gray, Founder Health Optimisation Summit
In this blog post, I will cover everything you need to know about blue light blocking glasses. Most people focus on diet and exercise alone for health optimisation – but this is reductionism. Light has a profound effect on our health. People need to understand that just like junk food is a detriment to our health, so is artificial light and should be called JUNK LIGHT.
You’ll learn:
What are blue light blocking glasses?
If you have been following me, especially my stories on Instagram, you must have seen me wearing some tinted glasses either yellow-tinted (during the day, whilst indoors) or red-tinted (during the evening). I have perfectly healthy eye vision, so why on earth do I need these weird looking things on my head?
Blue blocking glasses essentially work on filtering and reflecting selective light wavelengths predominantly in the blue and green wavelengths (see image below) from man-made, artificial lights or from modern technology. The wavelengths which are filtered are associated with a multitude of health consequences such as:
Decreased levels of melatonin: linked to cancer risks such as breast cancer, DNA damage, type 2 diabetes, obesity, immune dysfunction, hormone imbalances, poor sleep and multiple modern diseases
Mental health issues: anxiety, mood disorders, depression, autism and ADHD
Circadian rhythm dysfunction
Poor sleep and sleep disturbances
Myopia and eye damage
impairs glucose tolerance, increasing sugar intake (in animals) and raises blood glucose in the brain.
Disordered eating and weight gain
Natural light from the sun contains full spectrum wavelengths which change with the time of the day (sunrise and sunset are rich in red wavelengths, while midday there are more blue wavelengths), seasonal variation and geographical altitude and altitude. Additionally, natural light from the sun contains ultraviolet (UV) and the infrared light. Both – which we can not visibly – are needed for optimal health.
Fun Fact
”Exposure to ALAN while sleeping may be a risk factor for weight gain and development of overweight or obesity” JAMA Intern Med. 2019
Both indoor lighting, and lighting from modern technology like mobile phones, emit a narrow wavelength, called monochromatic and intensity. It is additionally polarised disrupting behaviour of every living organism on planet earth and the ecosystem. While blue light is completely natural outside from the sun, it is accompanied by its full spectrum rainbow of colours with UV and the infrared spectrum.
There is never a single wavelength found in nature.
Credit Dylan Petkus, MD, MPH, MS, and Molly McKinney, MD, MPH
Extended use of a mobile phone at night is not only negatively affecting your brain, but it’s also linked to the proliferation of a bacteria, staphylococcus aureus, causing acne, skin ageing and inflammation generating reactive oxygen species.
With the explosion of technology devices, combined with a predominant indoor lifestyle, we are being exposed to an unnatural light environment from above our heads with LEDs and mobile phones and laptops. These devices and lights have only been around for a short time human evolutionary speaking. Thomas Edison invented the lightbulb in 1879, and since then there has been light pollution and it is getting worse. In the United Kingdom, there are 9,000,000 streetlights and 25,000,000 homes all on the grid beaming light. Globally, it has been estimated that 80% of the population is polluted with artificial light, and regions such as North America and Europe it is estimated at a shocking 99%.
Cinzano, P., Falchi, F., Elvidge C.D. 2001, The first world atlas of the artificial night sky brightness, accepted for publication in Monthly Notices of Royal Astronomical Society.
Light pollution in Europe, Credit: P. Cinzano, F. Falchi (University of Padova), C. D. Elvidge (NOAA National Geophysical Data Center, Boulder). Copyright Royal Astronomical Society.
What do blue light blocking glasses do?
Depending on your particular glasses or the ones you purchase, they need to block all blue and the majority of green light frequencies, up to 550 nanometers, to truly work and protect you.
If your glasses are clear in colour and cheap, then there is a 99.9% chance they are doing NOTHING. The colour of the tint will be an indication of what it filters out. But better yet, ask the company for a spectrometer analysis report to back up their claims and save you wasting your money.
While blue light alone in the 446–477nm wavelengths suppressed melatonin levels the greatest, there was still an effect going up to 550nm. For the amazing benefits and maximum protection of your number one, endogenous antioxidant melatonin, you need to make sure you are blocking the right wavelengths.
Protecting from artificial light at night which isn associated with numerous modern health diseases such as cancer.
WHAT ELSE YOU CAN DO TO LIMIT EXPOSURE TO ARTIFICIAL LIGHT?
Additionally, you should do your best to limit your exposure of artificial light at night as much as possible. Here are some of my favourite ways of reducing artificial light at my home:
Natural candles such as soy or beeswax
Using night mode on a mobile phone or using a red colour filter.
Screen filtering apps for technology devices such as Iris
Use a book reading light
While you’re in an environment you can’t control, using your glasses is ideal. Likewise if you want to watch a film or a series, play a game, or do some work then glasses are essential.
If you’re worried about getting some weird looks, don’t worry, I have been there and still get them! You’re reducing your risk of modern diseases such as cancer, so you’re not the one being unaware and uneducated.
In fact, it is a great conversation starter and I find a lot of people are interested in knowing more. Additionally, you should wear the day blockers whilst driving at night for safety and if you are on a date perhaps using the day one would be more appropriate.
Whilst, not in an environment you can not control or if you are out using your glasses is ideal or if you want to watch a film or a series, play a game, or do some work then the glasses are essential.
If you are worried about getting some weird looks, don’t worry I have been there and still get them. You are reducing your risk of modern diseases such as cancer so who the one is really being unaware and uneducated.
Fun Facts
” 1. Short wavelength light radiation increased tumor growth, promoted lung metastases formation, and advanced DNA hypomethylation.
2. Short wavelength increases cancer burden by inducing aberrant DNA methylation mediated by the suppression of melatonin. Melatonin suppression and global DNA methylation are suggested as biomarkers for early diagnosis and therapy of breast cancer
3. Artificial light at night may manifest other physiological responses such as stress responses that may challenge the survival fitness of the animal under natural environments.”
Ryan Carter, wearing blue blocking glasses in London. Biohacking a modern toxic environment.
Ryan Carter (@livevitae) Highlighting how artificial blue light blocking glasses work and look like compared to what is “normal”
What colour lens blocks blue light?
As explained above, there are two basic options: red and light yellow.
I think everyone should have the night time/sleep lenses. They will be the most important glasses for you at night. They will be predominantly red. If they are not red to a dark orange then they are going to be ineffective. The cheap ones on Amazon have been shown by my friend Andy Mant from BluBlox, ineffective and a waste of time.
The other option, which I do also believe is a great investment like the sleep lenses for your health is day blockers. These blue-blocking glasses are particularly important for people who spend A LOT of time indoors and in front of laptops, screens and artificial light overhead, which is about everyone. The glasses I recommend are from RA Optics and they are a light yellow. They have the ability to allow some blue light in (which we do need some as explained with blue light being present from natural light) but reducing the intensity and 100% of the most damaging spectrum of the blue light. Most clear lenses that are marketed as computer glasses/daytime blue-blocking glasses only block 3% of the most damaging spike at 450nm.
Use these glasses anytime you are exposed to artificial light indoors, on a laptop, watching screens or television during the day. If you are suffering from eye strain, chronic fatigue or low energy during the day, migraines then there would be much more of a priority in getting both.
The different irradiance and wavelengths found in light sources. Sunlight has been around on Earth for 4 billion years. LED has been around since 1962. Makes you think the decline in health is due to this.
The different light spectrums, occurring naturally, daytime and sunset and artificial spectrums.
The visible light spectrum which humans can see. Blue blocking glasses need to work, specifically by filtering all wavelengths below 550 nanometers. If they do not, you are wasting your time and destroying your health.
How to test blue light blocking glasses?
The only true way to know if your glasses are really doing their job is to request a spectral report. Most clear / computer artificial blue-blocking glasses do not have this and are unaware of the science outlined above with the frequencies which activate a photoreceptor called melanopsin.
If you are not noticing a significant difference in reducing the intensity of light being emitted then this is a sign they are not doing anything. Finally, if the company gives you a blue light-emitting pen to show they work, this is totally an invalid and inaccurate method.
Day time blue blocking glasses(bottom:in a yellow tint which reflects up to 30% blue light)
Night time blue blocking glasses(top:in a dark orange / red tint which reflects all blue and green light from 550nm)
My favourite artificial blue blocking glasses. Day and night time Ra Optics with a discount code below.
What are the best blue light blocking glasses
As mentioned throughout and most likely sounding like a broken record.
Not all blue-blocking glasses are created equal.
Again, there is no need to wear some crazy goggles which were the original prototypes on the scene a few years back. You would get some seriously weird looks with them. Instead, there are some stylish glasses which both look great.
I use both day and night blue blocking glasses. I always carry them around with me in my backpack in their case which also contains a branded cloth to keep them dust and dirt free.
Artificial computer blue light blocking glasses for the day. @livevitae
I have used a number of artificial blue light blocking glasses over the years. When I did not know any better, I was using the clear glasses. Also, I have also used some serious ugly blue light blocking glasses too. I have tried many more well known brands but found their frames ugly and tiny not completely effective.
Now, I have found my favourite and one of the best glasses in the market place and world: Ra optics.
The founder, Matt Maruca is a good friend of mine and he too is a fellow black swan mitochondriac, educating and empowering people about the powers of harnessing an optimal light environment.
They are high quality and built to last.
How to use blue light blocking glasses
The day blue light blocking glasses should be worn during the day when indoors, in the presence of artificial light from above your head (LED’s) or from modern technology such as mobile phones, laptops and much more.
It is important to note, we do need visible blue light to function optimally and align our circadian rhythm such as cortisol awakening response which gets our brain working. This comes naturally from the sun and should be one of the most important factors to implement into your daily routines: waking up and getting exposure to natural light first thing in the morning.
Fun Fact:
“Blue light at night acutely impairs glucose tolerance and increases sugar intake in rodents”
The same mechanism occurs even greater in diurnal humans.
The night blue blocking glasses should be worn in the evening. Ideally, after dinner which should typically be round sunset. We require 2-3 hours of blocking blue light to enable melatonin to be released locally intracellularly and also locally and systemically from the pineal gland. Without the 2-3 hours, we are essentially pushing back and reducing the powers of melatonin, such as lowering body temperature, repairing mitochondria DNA and respiratory proteins, antioxidant protection, circadian hormone cascades involving prolactin, growth hormone and leptin.
Health dangers of artificial blue light at night
Where to buy blue light blocking glasses
I can not highlight the point more, that if you are purchasing clear and cheap blue light blocking glasses online or from your ophthalmologist or optician then there is a super high likelihood they are not blocking what they say they are blocking. Basically, they are lying to you.
Instead, have an investment mindset. Invest in high quality lenses and attractive frames which actually work and make you look as cool as can be.
Ra Optics is my go-to brand. You can purchase them online through their website. They are based in the United States.
Ra Optics Blue light blocking glasses discount
I have a discount code to share with you. The discount code LIVEVITAE10 which gets you 10% off your order when purchasing through Ra Optics website.
Think of these glasses as an investment to your health, just as much as your monthly gym membership or even the supplements you use.
You will be wearing these glasses daily for the rest of your life. They will be protecting you in an ever-growing toxic world with more artificial light and non-native electromagnetic frequencies.
I can not recommend the investment of blue light blocking glasses any more than what this blog post has covered.
The best blue light blocking glasses, Ra optics
Leave me any questions in the comment section. I will be happy to answer them there.
References:
Hardeland, R., 2012. Neurobiology, Pathophysiology, and Treatment of Melatonin Deficiency and Dysfunction. The Scientific World Journal, 2012, pp.1-18.
Kyba, C., Kuester, T., Sánchez de Miguel, A., Baugh, K., Jechow, A., Hölker, F., Bennie, J., Elvidge, C., Gaston, K. and Guanter, L., 2017. Artificially lit surface of Earth at night increasing in radiance and extent. Science Advances, 3(11), p.e1701528.
Masís‐Vargas, A., Hicks, D., Kalsbeek, A. and Mendoza, J., 2019. Blue light at night acutely impairs glucose tolerance and increases sugar intake in the diurnal rodent Arvicanthis ansorgei in a sex‐dependent manner. Physiological Reports, 7(20).
Mortazavi SAR, Parhoodeh S, Hosseini MA, et al. Blocking Short-Wavelength Component of the Visible Light Emitted by Smartphones' Screens Improves Human Sleep Quality. J Biomed Phys Eng. 2018;8(4):375-380. Published 2018 Dec 1.
Park, Y., White, A., Jackson, C., Weinberg, C. and Sandler, D., 2019. Association of Exposure to Artificial Light at Night While Sleeping With Risk of Obesity in Women. JAMA Internal Medicine, 179(8), p.1061.
Shichida, Y. and Matsuyama, T., 2009. Evolution of opsins and phototransduction. Philosophical Transactions of the Royal Society B: Biological Sciences, 364(1531), pp.2881-2895.
Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C. and Ivanov, I., 2019. The inner clock—Blue light sets the human rhythm. Journal of Biophotonics, 12(12).
Zubidat, A., Fares, B., Fares, F. and Haim, A., 2018. Artificial Light at Night of Different Spectral Compositions Differentially Affects Tumor Growth in Mice: Interaction With Melatonin and Epigenetic Pathways. Cancer Control, 25(1), p.107327481881290.