Research on Blue Blockers
There is a growing amount of research showing the benefits of wearing blue blocking glasses. The majority of studies show that using blue blocking glasses at night time improves sleep quality and quantity in addition to increasing melatonin (our most important sleep hormone). Some research also suggests that they are an effective strategy to reset your circadian rhythm (sleep-wake cycles) and may decrease symptoms of anxiety, depression, and bipolar disorder.
Amber lenses to block blue light and improve sleep: a randomized trial
https://pubmed.ncbi.nlm.nih.gov/20030543/
Amber lens group experienced significant improvement in sleep quality and mood relative to the control group
Blue Blocker Glasses as a Countermeasure for Alerting Effects of Evening Light-Emitting Diode Screen Exposure in Male Teenagers
https://pubmed.ncbi.nlm.nih.gov/25287985/
Blue blockers significantly decreased LED-induced melatonin suppression in the evening and decreased vigilance and alertness before bedtime compared to clear lenses.
Protective effect of blue-light shield eyewear for adults against light pollution from self-luminous devices used at night
https://pubmed.ncbi.nlm.nih.gov/26730983/
Melatonin secretion was significantly higher after using blue blockers compared with control eyewear. Sleep efficacy and sleep latency were significantly superior, and the blue blocking group reported greater sleepiness during portable device use compared to the control group.
Blue‐blocking glasses as additive treatment for mania: a randomized placebo‐controlled trial
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5089565/
Blue blocking glasses were an effective and feasible treatment for Bipolar mania. Using the Young Mania Rating Scale to rate symptoms of mania, the blue blocking group decreased their symptom score on average by 14.1 compared to 1.7 in the placebo group.
Blue-blocking glasses as additive treatment for mania: Effects on actigraphy-derived sleep parameters
https://pubmed.ncbi.nlm.nih.gov/31967375/
The blue-blocking group had significantly higher sleep efficiency compared to the control group. There were fewer nights of interrupted sleep, more consolidated sleep and less-intensive sleep-promoting pharmacological treatment as compared to the placebo group.
Strategies to decrease social jetlag: Reducing evening blue light advances sleep and melatonin
https://pubmed.ncbi.nlm.nih.gov/30506899/
A decrease in evening blue light exposure (with the use of blue blocking glasses) led to earlier melatonin secretion and sleep onset on workdays helping late chronotypes (night owls) to better cope with early social schedules.
Attenuation of short wavelengths alters sleep and the ipRGC pupil response
https://pubmed.ncbi.nlm.nih.gov/28656675/
Blue blocking glasses worn prior to bedtime increased sleep quality, sleep duration and melatonin levels.
Block the light and sleep well: Evening blue light filtration as a part of cognitive behavioral therapy for insomnia
https://pubmed.ncbi.nlm.nih.gov/31752544/
The blue blocking glasses group showed a significant prolongation of subjective total sleep time, reduction of sleep latency and reduction in anxiety and depression scores compared to placebo.
Wearing blue light-blocking glasses in the evening advances circadian rhythms in the patients with delayed sleep phase disorder: An open-label trial
https://pubmed.ncbi.nlm.nih.gov/27322730/
Wearing blue blocking glasses at night for 2 weeks advanced sleep-onset time by 132 minutes in individuals with delayed sleep phase disorder (night owls).
Research on the Dangers of Blue Light
There is plenty of research now showing the negative effects of blue light on our physiology. Excessive blue light exposure causes damage to the eye and may contribute to cataracts, macular degeneration and other eye problems. Artificial light exposure at night disrupts our circadian rhythms (sleep-wake cycles) which can contribute to a number of chronic health issues including mood disorders, blood sugar dysregulation, metabolic disorders, and cancer development.
The dangers of blue light: True story!
https://pubmed.ncbi.nlm.nih.gov/27039979/
Blue light is toxic to the eye which may cause cataracts or macular degeneration
Effects of artificial light at night on human health: A literature review of observational and experimental studies applied to exposure assessment
https://pubmed.ncbi.nlm.nih.gov/26375320/
Artificial light at night (ALAN) suppresses melatonin secretion, increases sleep onset latency and increases alertness. Circadian disruption (sleep-wake disruption) caused by chronic ALAN exposure may have negative effects on psychological, cardiovascular and metabolic functions.
Artificial Light at Night and Cancer: Global Study
https://pubmed.ncbi.nlm.nih.gov/27892680/
Artificial light at night is significantly correlated for all forms of cancer in addition to lung, breast, colorectal, and prostate cancers individually. Immediate measures should be taken to limit artificial light at night in main cities around the world and inside houses.
Evaluating the Association between Artificial Light-at-Night Exposure and Breast and Prostate Cancer Risk in Spain (MCC-Spain Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071739/
Artificial light at night (ALAN) in the blue spectrum is associated with circadian disruption and the development of breast and prostate cancer. Men who had the highest exposure to ALAN had the highest risk of prostate cancer.
A single night light exposure acutely alters hormonal and metabolic responses in healthy participants
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424773/
Bright light at night was associated with significant increases in glucose (blood sugar) and insulin suggestive of glucose intolerance and insulin insensitivity. Melatonin levels were significantly higher in the dim light compared to the bright light group
Timing of light exposure affects mood and brain circuits
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5299389/
Circadian disruption by nighttime light is associated with increased incidence of certain cancers, metabolic dysfunction and mood disorders. Circadian disruption alters the function of brain regions involved in emotion and mood regulation.
