Do Blue Light Blocking Glasses Work: How Blue-light blocking glasses can improve your sleep

November 22, 2023 5 mins to read

In today’s digital age, our exposure to screens is unavoidable. Whether for work, school or leisure, the blue light emitted by our devices is a constant eye-sore (pun intended). As holistic nutritionist and health blogger, I want to highlight the importance of looking at life through a holistic lens, and that includes how we utilize technology, and the steps we take to buffer the potential negative effects. In this article I go over do blue light blocking glasses work? Digging into the negative effects of blue-light and it’s impact on sleep, as well as the science behind how blue light blocking glasses work, ways to reduce blue-light exposure and my personal experience as someone looking at screens, for over 8 hours daily.

Understanding Blue Light and Its Effects

Blue light, a type of light with shorter wavelengths and higher energy levels, is not only emitted by our beloved smartphones and other gadgets but is also present in sunlight. While natural exposure to blue light during the day is beneficial, helping to boost alertness and mood, its artificial counterpart from screens can disrupt our natural sleep patterns. This disruption mainly occurs due to the inhibition of melatonin production, a hormone that signals our brain it’s time to sleep, helping us feel relaxed so we can go to bed.

Anything that negatively impacts our sleep is detrimental to our health, because sleep is the foundation of good health! Sleep is largely when the body repairs, detoxes and heals…without good sleep immune function and cognitive performance are crippled; with a cascade of potential negative health affects.

The Science Behind Blue Light Glasses

Blue-light blocking glasses step in to shield us from these negative impacts of artificial blue-light. The are designed to filter out the blue light from screens, potentially reducing its impact on our sleep. But many people ask: do they really work? Well, According to several studies, the answer is a resounding YES!

  • Harvard Health notes that blue light filtering glasses could indeed improve sleep quality. Anecdotal evidence from users supports this, with many reporting better sleep after using these glasses.
  • Healthline further explains how blue light inhibits melatonin production, thus impacting both the quality and quantity of our sleep. By blocking this light, these glasses can help in maintaining a healthy sleep cycle.
  • Harvard Business Review highlights a study providing evidence that these glasses can be a practical solution for improving employee sleep and productivity. So, if you want your workers to be more productive, consider providing a pair of blue-light blocking glasses to workers. They are pretty cheap, and it will pay off in the long-run.

How Do These Glasses Fit into a Healthy Lifestyle?

As a holistic nutritionist, naturally I advocate for a holistic approach to health. While blue light glasses can be a beneficial tool, they should be included as part of a sleep plan that addresses: lifestyle, sleep hygiene/environment and targeted nutrition/supplementation. This includes things like: maintaining a balanced diet, getting regular exercise, and ensuring a sleep-friendly environment. There are also targeted supplements like magnesium and L-Theanine, that can help with sleep. It’s all about creating harmony and balance in your life – where technology has a place, but where it’s negative impact is mitigated and it’s use is regulated, so that it doesn’t overpower our natural rhythms and affect the cornerstone of good health, sleep!

Personal Experiences and Recommendations

So I’ve been using blue light blocking glasses for well over a decade and I’ve tried different types. Here are the facts…the clear lenses will never be as affective as the yellow or red, despite all the bogus claims manufacturers or stores might make. Myself, as well as my friend’s and even some of my nutrition clients have seen a positive impact on sleep with quality blue light blocking glasses. Personally, I am usually on computers for 8-10+ hrs. a day work school, work and creating content for my social media; either on my smartphone or laptop. Not only is my sleep better when I use the blue light blocking glasses correctly, but I notice it’s easier to fall asleep, and it improves my quality of sleep pretty profoundly…If I skip the glasses for a day or forget to wear them before bed, my sleep is usually affected. I use two pairs: 85% blue-light blocking glasses throughout the day and right before bed I slip on my 100% blue-light blocking glasses, if I absolutely must be on electronics before bed…after all, I do love Netflix.


Blue light blocking glasses are more than a trendy accessory; they are a science backed tool to improve our sleep and, by extension, our overall health and well-being. They are also an easy and cheap accessory that can and should be used as part of a holistic sleep plan that addresses all areas of life. As we navigate the ever changing landscape of the digital age tools like these become essential in preserving our natural sleep cycles and ensuring holistic health.


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