Melatonin glasses: what they are and whether they work

They are evening blue-light-blocking glasses under another name. You will also see them sold as sleep glasses, amber melatonin glasses or orange melatonin glasses. They are not a supplement or a medicine, and nothing in them contains or releases melatonin.

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. In a controlled study of 72 healthy men, more of that light from evening displays meant greater melatonin suppression, later melatonin onset and longer times to fall asleep. The science page explains the mechanism in full.

Researchers have put it to the test. A 21-person study reported approximately 58% higher night-time melatonin and 23 minutes more actigraphy-estimated sleep after two weeks of evening short-wavelength-blocking glasses. 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 than clear lenses.

Those studies did not test SleepSpec, and individual results vary. The research page lists the studies in full.

Look for a stated blocking percentage across a wavelength range that covers 480–490 nm. A lens that removes most blue-green light cannot look clear. SleepSpec’s deep-amber sleep glasses block 98% across 400–520 nm and cost £29.99 with free UK delivery. See how to choose blue-light glasses for sleep in the UK.

1–2 hours before bed, taken off at lights-out. The view is strongly amber and colours look different, while screens and text stay usable. Never wear them while driving. SleepSpec is not a medical device.

• Amber glasses for sleep: what to look for
• Glasses to wear before bed, and when to put them on
• Blue light glasses for night shift workers