Images of glasses depicting the Best Blue Light Blocking Glasses

The Best Blue Light Blocking Glasses: Optimize Your Sleep In 2024

It may seem obvious that we need sleep to be at our best but in our modern world of gadgets and gizmos, are we getting the quality sleep we need for even basic health let alone optimal health?

I can tell you we’re not. Optimal sleep would be sleeping in a cave with complete darkness and no artificial light or tech around us.

So unless you’re willing to find the nearest cave in the wilderness, what can we do to get as close to mimicking a cave?

Well, while in bed, wearing eye masks, using earplugs, and reducing the temperature of your room or bed is a good start.

But, before you get to bed, there are things you can do too. One of these is wearing blue light-blocking glasses to block out the parts of the light spectrum that confuse your brain into thinking it’s still daytime.

These are a game-changer if you’re prone to laying in bed staring at the ceiling wondering why your brain won’t switch off… perhaps you’ve watching TV, staring at your phone, or using a computer screen and inadvertently sending a signal to your brain that the sun is still up and it’s not time to go to sleep.

So what are the best blue light blocking glasses on the market? Let’s find out…

Understanding Blue Light and Its Effects on Sleep

We’re surrounded by digital screens these days – smartphones, tablets, computers, and TVs. They’re practically extensions of our bodies.

But have you ever wondered why staring at these gadgets late into the night messes with your sleep? The culprit is blue light.

Blue light is a high-energy light in the visible light spectrum. It’s not all bad – the sun pumps out blue light during the day, keeping us alert and boosting our mood.

But when the sun goes down, our bodies expect darkness. Instead, we’re bathing ourselves in artificial blue light from our devices.

How Blue Light Disrupts Sleep

Here’s the thing: our brains can’t tell the difference between sunlight and the blue light from our screens.

So when you’re scrolling through social media at midnight, your brain thinks it’s high noon. It suppresses melatonin production – that’s the hormone that tells your body it’s time to hit the hay.

The result? You toss and turn, your sleep patterns get thrown out of whack, and you wake up feeling like you’ve been hit by a truck.

But it’s not just about sleep. Prolonged blue light exposure from digital screens can lead to digital eye strain, causing symptoms like dry eyes, blurred vision, and headaches.

The Solution: Blue Light Blocking Glasses

Now, I’m not saying you need to chuck your devices out the window (though sometimes I’m tempted). There’s a simpler solution: blue light-blocking glasses.

These nifty specs filter out the harmful blue wavelengths, letting you use your devices without screwing up your sleep or straining your eyes.

In the next section, we’ll dive deeper into why these glasses are a game-changer for night owls and screen addicts alike. Trust me, your eyes (and your sleep schedule) will thank you.

Top 3 Blue Light Blocking Glasses for Sleep

Alright, let’s dive into the good stuff. I’ve done the legwork and narrowed it down to three top-notch pairs of blue light-blocking glasses.

Each of these bad boys is designed to help you catch those Z’s and keep your eyes happy. Let’s break ’em down.

BlockBlueLight – NightFall Wrap Blue Blocking Glasses

BlockBlueLight – NightFall Wrap Blue Blocking Glasses

BlockBlueLight isn’t messing around when it comes to sleep optimization. Their NightFall Wrap glasses are designed to block not just blue light, but green light too.

Product features:

  • Wrap-around design for maximum protection
  • Blocks 100% of blue and green light (400-550nm)
  • Lightweight frame with comfortable padding
  • Available with prescription inserts

Key benefits:

  • Maximize melatonin production
  • Improve sleep quality
  • Align with academic sleep studies
  • Versatile for reading, TV watching, or computer screen use

Cost:

$89.95 USD

Shipping Info:

$4.95 flat rate for US orders under $99

my take

BlockBlueLight – NightFall Wrap Blue Blocking Glasses

4.5/5

These glasses mean business. The wrap-around design ensures no sneaky light gets in from the sides.

With the option of prescription inserts too, these are one step ahead of the others.

They’re not winning any fashion contests, but if you’re serious about optimizing your sleep, these are worth considering.

Pros:
  • Maximum light blocking
  • Comfortable fit
  • Option for prescription inserts (+$75)

Cons:

  • Not the most stylish option

TrueDark – Twilights Classic

TrueDark – Twilights Classic

TrueDark takes a scientific approach to blue light blocking. Their Twilights Classic glasses are designed to work with your body’s natural sleep-wake cycle.

Product features:

  • Sport-style frame with foam barrier
  • Blocks 99% of blue, green, and violet light
  • Scratch-resistant polycarbonate lenses
  • Foldable hardshell case included

Key benefits:

  • Support evening hormone levels
  • Improve overall sleep
  • Synchronize circadian rhythm
  • Manage time-zone shifts when traveling

Cost:

$82.00

Shipping Info:

Free shipping on orders over $99

my take

TrueDark – Twilights Classic

4/5

TrueDark has done its homework. These glasses are a solid choice if you’re looking for something that’s backed by science.

They’re particularly great for night owls or shift workers who need to sleep when it’s light out.

I’ve owned a pair of these for years now and are my go-to for telling my brain it’s sleep time.

Pros:
  • Comprehensive light blocking
  • Durable construction
  • Good for shift workers

Cons:

  • Not the most stylish

Swanwick – Classic Night Swannies

Swanwick – Classic Night Swannies

Swanwick’s been in the blue light-blocking game for a while, and it shows. These guys are on a mission to help you sleep better, and their Classic Night Swannies are their flagship product.

Product features:

  • Stylish acetate frames
  • Spring hinges for comfort
  • CR-39 prescription-grade lenses
  • Blocks 99-100% of blue light

Key benefits:

  • Fall asleep faster
  • Improve sleep quality
  • Reduce eye strain
  • Use devices before bed without sleep disruption

Cost:

$89.00 USD

Shipping Info:

Free shipping on orders over $99 in the US

my take

Swanwick – Classic Night Swannies

4/5

I’ve gotta say, these Swannies are the real deal. They’re not just functional; they look good too.

I’ve worn them while binging late-night shows, and I swear I conk out faster when I hit the pillow.

Pros:
  • Effective blue light blocking
  • Comfortable for extended wear
  • Stylish design

Cons:

  • Doesn’t block light at the sides

Why You Need Blue Light Blocking Glasses

If you’re like me, you probably spend a good chunk of your day staring at screens. It’s just part of modern life, right?

But here’s the thing: all that screen time comes at a cost, and that’s where blue light-blocking glasses come in.

Benefits for Sleep and Eye Health

First off, let’s talk about your sleep. Remember how we said blue light messes with your melatonin? Well, slapping on a pair of these glasses in the evening can help your body wind down naturally.

You’ll fall asleep faster and wake up feeling more refreshed. It’s like giving your brain the darkness it craves, even while you’re catching up on your favorite show.

But it’s not just about catching Z’s. These glasses are also your eyes’ best friend during the day. If you’ve ever felt like your eyes are on fire after a long day at the computer, you’re not alone.

That’s digital eye strain, and it’s no joke. Blue light from digital screens can contribute to this strain, but blue light-blocking glasses can help reduce that strain, keeping your eyes feeling fresh even after hours of screen time.

Here’s another bonus: some folks report that wearing these glasses helps them focus better. It’s like they’re putting on their “work goggles.”

Whether it’s the placebo effect or there’s some science behind it, I’ll take any edge I can get when it comes to productivity.

More Than Just a Gadget

Now, I know what you’re thinking. “Do I really need another gadget?” Trust me, I was skeptical too. But after trying them out, I’m a convert.

They’re not just for tech geeks or insomniacs – anyone who uses screens regularly (and let’s face it, that’s pretty much all of us) can benefit from a good pair of blue light blockers.

In the next section, we’ll dive into some of the best blue light-blocking glasses on the market.

Whether you’re looking to improve your sleep, reduce eye strain, or just take better care of your peepers, I’ve got you covered. Let’s find the perfect pair for you.

How to Choose the Right Blue Light Blocking Glasses

Alright, so you’re sold on the idea of blue light-blocking glasses. But with so many options out there, how do you pick the right pair?

Don’t worry, I’ve got you covered. Here’s what to look for when you’re shopping for your perfect pair of blue blockers.

Lens Color Matters

First things first, let’s talk about lens color. You’ll see everything from clear to yellow to dark orange lenses out there.

Here’s the deal:

  • Clear or light yellow lenses: These block some blue light, but not all. They’re good for daytime use to reduce eye strain, but they won’t do much for your sleep.
  • Orange lenses: Now we’re talking. These bad boys block most blue light and are great for evening use. They’ll help you wind down without making everything look too weird.
  • Red lenses: The heavy hitters. These block nearly all blue and green light. They’re the best for sleep, but they’ll make everything look, well, red. Save these for right before bedtime.

Frame Style and Fit

You want these glasses to be comfortable, right? Look for:

  • Lightweight frames: You don’t want them feeling heavy on your nose after a few hours.
  • Proper fit: If they’re sliding down your nose or pinching behind your ears, you won’t wear them. Simple as that.
  • Over-glasses options: If you already wear prescription glasses, look for blue light blockers that can fit over them.

Quality Matters

Don’t skimp on quality. Look for:

  • Durable materials: Your glasses should be able to handle daily use without falling apart.
  • Anti-reflective coating: This reduces glare and makes the lenses more effective.
  • Scratch-resistant lenses: Because nobody wants scratched-up glasses after a week.

Consider Your Needs

Think about when and how you’ll use your glasses:

  • For all-day computer work: Go for clear or light yellow lenses.
  • For evening use: Orange lenses are your best bet.
  • For better sleep: Red lenses before bed can make a big difference.

Prescription Options

If you need prescription lenses, look for brands that offer this option. Many now do, so you don’t have to choose between seeing clearly and blocking blue light.

Remember, the best blue light-blocking glasses are the ones you’ll actually wear. Consider your lifestyle, when you’ll use them, and what matters most to you.

With the right pair, you’ll be on your way to healthier eyes and better sleep in no time.

Tips for Using Blue Light Blocking Glasses Effectively

So, you’ve got your shiny new blue light-blocking glasses. Now what? Here are some tips to help you get the most out of your new eye-protecting, sleep-enhancing gadget.

Timing is Everything:

  • Evening Use: Start wearing your orange or red-tinted glasses about 2-3 hours before bedtime. This gives your body time to ramp up melatonin production.
  • Daytime Use: If you’re using clear or light yellow lenses for computer work, wear them whenever you’re in front of a screen for long periods.

Consistency is Key:

  • Make it a Habit: Like any healthy habit, consistency is crucial. Try to wear your glasses at the same time every day.
  • Keep Them Handy: Store your glasses somewhere visible as a reminder to put them on.

Don’t Forget Other Blue Light Sources:

  • It’s Not Just Screens: Remember, LED lights and fluorescent bulbs also emit blue light. Consider wearing your glasses even when you’re not looking at a screen.
  • Smart Home Tech: If possible, use smart bulbs that can shift to warmer colors in the evening.

Pair with Other Good Sleep Habits:

I’ve written loads about sleep tools, tips, and hacks for you to try out to take advantage of the benefits of sleep. Here are a few options:

  • Dim the Lights: Wearing blue light-blocking glasses doesn’t mean you can blast bright lights all evening. Still aim for a dim, cozy environment with light colors that help you feel sleepy as bedtime approaches.
  • Screen Time Limits: While these glasses help, it’s still a good idea to limit screen time before bed. Maybe swap that late-night scrolling for a good book? Learn more about how Social Media affects sleep.
  • Wear An Eyemask: We sleep better in complete darkness but sometimes we can’t avoid light pollution – in my case, my wife likes to have a light on… a sleep mask saves arguments. See my round-up of the best eye masks.
  • Wear Earplugs: If you have noises that could disturb your sleep or prevent you from falling asleep, earplugs are the way to go. See my round-up of the best earplugs.
  • Get Some Sunlight: Believe it or not, getting some early sun into your eyes sets your circadian rhythm and your wake/sleep hormones.
  • Make Your Room Cool: Our bodies are designed to sleep in caves so when our room is too warm it disturbs our sleep. Cool down your room to improve your sleep.

Listen to Your Body:

  • Adjust as Needed: If you’re not noticing benefits after a few weeks, try wearing them earlier in the evening or opting for a darker tint.
  • Watch for Side Effects: Some people report headaches when first using blue light glasses. If this happens, try wearing them for shorter periods and gradually increasing.

Don’t Forget Outdoor Time:

  • Natural Light Exposure: Make sure you’re still getting plenty of natural light during the day. This helps regulate your circadian rhythm.
  • Sunglasses for Outdoors: When you’re outside during the day, swap your blue blockers for regular sunglasses to protect from UV rays.

Use Them for Travel:

  • Jet Lag Helper: Blue light-blocking glasses can be a game-changer for managing jet lag. Wear them on the plane and in the evening at your destination to help your body adjust.

Remember, blue light-blocking glasses are a tool, not a magic solution. They work best as part of a holistic approach to eye health and sleep hygiene.

Combine them with good sleep hygiene habits, regular breaks from screens, and a healthy lifestyle for the best results.

And hey, if you find yourself looking like a cyborg from the future while wearing them around the house, just roll with it. Your well-rested future self will thank you!

Conclusion

We may not be able to completely recreate the environment of a cave as our ancestors would’ve slept in but we can use certain tools to get almost there.

Blue light-blocking glasses are one of those tools. It’s one that I’ve used for many years and can say has helped me improve my sleep.

And, sleep – or what I like to call “recharging” – along with how we refuel (diet and hydration) are the two biggest levers we can pull to regain and maintain health.

I call them the two foundational pillars of health. If we look to our hunter-gatherer ancestors for how they ate and slept, we can mimic this and regain and maintain our health.

And that’s it… have a restful sleep!

FAQs

Do blue light-blocking glasses really work?

Short answer: Yes. While they’re not a magic cure-all, studies show they can significantly reduce eye strain and improve sleep quality when used correctly.

Can I wear blue light glasses all day?

You can, but you probably shouldn’t. Clear or light yellow lenses are fine for all-day use, but save the orange or red lenses for evening hours to avoid messing with your natural circadian rhythm.

Will blue light glasses help with my headaches?

They might. Many users report fewer headaches, especially those caused by digital eye strain. But if you’re prone to migraines, chat with your doc first.

Can I get blue light-blocking lenses in my prescription glasses?

Absolutely. Many opticians now offer blue light-blocking coatings for prescription lenses. Some online retailers also offer this option.

How long does it take to see results from using blue light glasses?

It varies, but many people notice reduced eye strain almost immediately. For sleep benefits, give it a week or two of consistent use.

Are expensive blue light glasses better than cheap ones?

Not necessarily. What matters most is the specific wavelengths they block. However, pricier options often offer better-quality frames and lenses.

Can kids wear blue light-blocking glasses?

Yes, and given how much screen time kids have these days, it might not be a bad idea. Just make sure they fit properly.

Do I need blue light glasses if my device has a “night mode”?

Night mode helps, but it doesn’t block all blue light. Using both can provide more comprehensive protection.

Can blue light glasses damage my eyes?

When used correctly, no. However, wearing strong orange or red lenses during the day could potentially disrupt your circadian rhythm.

How do I know if my blue light glasses are working?

Try this quick test: look at a blue LED light with your glasses on. It should appear noticeably dimmer or change color.

Are there any side effects to wearing blue light glasses?

Some people experience mild headaches or dizziness when first using them, but this usually subsides as you adjust.

Can I drive while wearing blue light-blocking glasses?

It’s not recommended, especially with darker-tinted lenses. They can alter your color perception, which isn’t ideal for driving.

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