Evening routine
Glasses to wear before bed, and when to put them on
The glasses to wear before bed are amber blue-light glasses, often sold as sleep glasses. Put them on 1–2 hours before bed, carry on with your evening, and take them off at lights-out. SleepSpec’s deep-amber pair blocks 98% of blue-green light across 400–520 nm and costs £29.99 with free UK delivery.
4.7 from 23 reviews Free UK delivery30-day returns
When should I put them on?
1–2 hours before bed. If you go to bed at 11, that means between 9 and 10. It is easiest to tie it to something you already do, such as sitting down for the evening’s television.
Can I wear them for longer than two hours?
You can put them on earlier if that suits your evening, but the intended routine is the final 1–2 hours before bed. Deep-amber lenses are not intended for all-day wear.
What can I do while wearing them?
Read, watch TV, scroll or work as usual. The view is strongly amber and colours look different, while screens and text stay usable. At 23 g, the frame is light enough to keep on until lights-out. Take the glasses off for anything that needs accurate colour, and never wear them while driving.
When do I take them off?
At lights-out. They are for the evening before sleep, not for sleeping in. Put them back in the hard case until the next evening. How to use SleepSpec has the routine step by step.
Are ordinary blue light glasses enough to wear before bed?
Most are not made for it. Clear blue-light glasses are made for daytime screen comfort, and most pairs filter only a fraction of blue light. For the hours before bed, look for an amber lens with a stated blocking percentage. SleepSpec’s deep-amber sleep glasses block 98% of blue-green light across 400–520 nm. See amber, red and clear lenses compared.
What difference can they make?
SleepSpec is made for people who want to fall asleep faster and sleep better after an evening on screens. 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, with blue-light-blocking glasses.
Those studies did not test SleepSpec, and individual results vary. Wear them consistently to see how they fit your routine.
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