I was once scrolling through my phone in bed, questioning why I couldn't sleep. My eyes were heavy, but my brain was wide awake. Then a friend pressed a pair of blue light-blocking glasses into my hands and said, "Try these. Skeptical? Absolutely. But I was desperate for sleep, so I tried them. Now fast-forward to the present day, and I swear these glasses are magic to you. Here's why.
Blue light-blocking glasses sound like glasses with special lenses that filter blue light. They're sunglasses for the night if you will. They're intended to prevent the glow of screens (like phones, laptops, and TVs) and even some indoor lighting from hitting your sandwich. I bought mine online for $15. They resemble regular clear lenses but have a slight yellow tint. At first, I was embarrassed to wear them, but what about the results? Worth it.
This is the sciencey stuff (don't worry , I will make it simple). The body uses an internal clock known as a circadian rhythm. Throughout the day, natural blue light from the sun signals your brain, "Stay awake!" At night, less blue light sends the message, "Time to sleep!" But guess what? Bright lights and screens after sunset confuse your brain into thinking it's still daylight.
This tricks your brain into reducing melatonin, which makes you drowsy without melatonin = tossing and turning. I noticed this firsthand. On nights I binge-watched shows, I'd toss and turn for hours. My phone, it turns out, was the culprit.
Within a week of wearing these glasses, I experienced three significant changes:
I fell asleep faster. Without the blue light mayhem, my brain finally received the “sleepytime” memo.
My eyes stopped feeling sore. I used to get headaches from staring at screens all day, and the glasses relieved that Stress.
I woke up feeling rested. No more groggy mornings!
But don't take my word for it. According to experts, These glasses regulate sleep patterns and decrease eye says. They safeguard long-term eye health.
I understand. Not everyone's a believer. Other research claims that blue light is not Public Enemy No. 1 when it comes to sleep (cough, Stress and Caffeine, cough!). But here's the thing: Even if blue light isn't the only problem, removing it still helps. It's like wearing noise-cancelling headphones. They don't silence all sounds, but they make the world quieter.
Plus, these glasses can be worn during the day, too. I began wearing mine during the day as well. They used to give me headaches and bright office lights, but now my eyes feel at ease.
If you’re having trouble sleeping, don’t panic. Here are 10 science-backed tricks that did the trick for me:
Two hours before bed: wear blue light-blocking glasses. It allows your brain time to wind down.
Stick to a sleep schedule. Go to sleep and wake up at the same time every day — even on weekends.
Ditch screens before bed. Swap your phone for a book. (I keep mine by my bedside.)
Try a warm bath or shower. Then, the subsequent cooling down of your body puts you to sleep.
Sip chamomile tea. It’s like a warm blanket in a mug.
Use lavender oil. A drop on your pillow smells great and eases your mind.
Do gentle Yoga stretches. Calm your nerves with a focus on slow Breathing.
Avoid Caffeine after 2 p.m. That afternoon latte could come back to haunt you at midnight.
Keep your room cool. The ideal temp? Around 65°F (18°C).
Write down your worries. Writing down stressors helps you make them stop looping in your brain.
If you’re interested in testing out these glasses, here’s my advice:
Start early. Maximum usage: 1–2 hours before bed. I wear mine by 8 p.m.
Use them everywhere. TV, phone, laptop — any screen gets the glasses treatment.
Pair them with other habits. Glasses + no screens + a book = is heaven.
Clean the lenses. Smudges can mask their effectiveness.
Blue Light and Your Health: The Whole Truth
Blue light isn't all bad. It increases alertness and improves mood during the day. But at night, it's a party crasher. By filtering it out, you are allowing your body to rest. I've noticed that my mood has even improved. Less screen-induced Stress? Probably.
Suppose you're sick and tired of being tired, yes. Blue light-blocking glasses are a low-hanging fruit, low-cost solution. They're not a cure-all, but they're a game changer. I went from mornings in zombie mode to waking up energized. And if they can work for me — a lifelong night owl — they can work for you, too.
