Blue blockers

Blue blockers may reduce some light-related sleep disruption at night, but they’re not recommended during the day.

1. Late-night screens: If you choose to wear blue blockers while using screens late at night, they may help limit short-wavelength light’s effect on melatonin. They are not essential, though, and bright light of any color can still disrupt sleep. 1 2
2. Daytime light: Get bright natural light during the day rather than blocking blue light; daytime light supports circadian timing, alertness, and mood. 3 4
3. Eye health: There’s no clear evidence in this discussion that blue-blocking glasses protect the eyes or improve eye health; the ophthalmologist distinguishes blue blockers from UV protection and says evidence for benefit from blocking blue light is lacking. 5 6
4. Reduce all bright light: At night, dim lights and screens overall—not just blue light—because sufficiently bright light across wavelengths can suppress melatonin and interfere with sleep. 7 8