Do sleep glasses work?
Sleep glasses work by changing the light around you in the evening. Their deep-amber lenses filter the blue-green light that can suppress melatonin and push the body clock, and sleep, later. In adults with insomnia symptoms, amber lenses were linked to approximately 29 minutes more actigraphy-estimated sleep and improved insomnia scores.
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What do sleep glasses do?
Screens and indoor lights give off blue-green light, and the body clock is especially sensitive to short-wavelength light around 480–490 nm. Sleep glasses filter that light before it reaches your eyes, so you keep your evening and change the light instead. SleepSpec blocks 98% of blue-green light across 400–520 nm.
What did the studies find?
In a randomised crossover trial of 14 adults with insomnia symptoms, amber lenses worn for two hours before bed were linked to approximately 29 minutes more actigraphy-estimated sleep and improved insomnia scores compared with clear lenses. Two workplace studies, of 63 managers and 67 call-centre employees, reported better sleep and improvements in some next-day outcomes, including work engagement and task performance.
The studies did not test SleepSpec, and individual results vary.
Which lenses work for sleep?
Deep amber or red, with a stated blocking figure. Most clear blue light glasses are made for daytime screens and filter only a fraction of blue light. Look for a blocking percentage and a wavelength range that covers 480–490 nm. How to choose blue light glasses for sleep has the full checklist.
How do I wear them?
Put them on 1–2 hours before bed, carry on with your evening, and take them off at lights-out. Never wear them while driving. SleepSpec costs £29.99 with free UK delivery.
More questions
- Do you wear sleep glasses in bed?
- Does blue light keep you awake?
- Are blue light glasses worth it?
- Do orange glasses block blue light?
- Are red light glasses the same as red light therapy?
- Do blue light glasses help with eye strain or headaches?
- Can you wear blue light glasses all day?
- Can you wear blue light glasses with contacts?
- Why does Erling Haaland wear blue-light glasses before bed?
SleepSpec Sleep Glasses
Tell your body
the sun has set.
£29.99normally £34.99
- Blocks 98% of blue-green light across 400–520 nm
- 23 g frame with built-in nose pads and spring hinges
- Hard case, cleaning cloth and guide in the box
- Wear 1–2 hours before bed. No app, no charger.
Free UK delivery, 2–3 days · 30-day returns · One-year warranty