Does blue light keep you awake?
It can. Blue-rich evening light can suppress melatonin and push the body clock, and sleep, later. The body clock is especially sensitive to short-wavelength light around 480–490 nm, which screens and indoor lights give off in the evening.
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What did the studies find?
In a 72-person study, more evening melanopic display light meant greater melatonin suppression and longer sleep-onset times. In a laboratory study, evening e-reader use delayed the body clock and made sleep take longer than print reading.
Is it a myth?
No. Both studies measured it. How much it matters depends on the light’s timing, intensity and duration, which is why the hours before bed are the ones to change.
How do I cut it without switching off?
Night mode warms one screen. Deep-amber glasses filter the light from every screen and lamp in front of you: SleepSpec blocks 98% of blue-green light across 400–520 nm. Wear them for the 1–2 hours before bed. Night mode vs blue light glasses compares the two.
More questions
- Do sleep glasses work?
- Do you wear sleep glasses in bed?
- 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