How do you properly use red light glasses?

To use red lens glasses properly, follow these guidelines shared by Andrew Huberman:

1. Evening Use: Wear red lens glasses in the evening after the sun sets. They are specifically designed to filter out short wavelength light from screens and LED lights, which can interfere with melatonin secretion and sleep 1.

2. Not for Day Use: These glasses are not meant for daytime use or to filter blue light during the day as traditional blue blockers might. Their design aims to prevent melatonin suppression at night, aiding in the transition to sleep by calming down your system 1.

3. Lighting Considerations: You can complement the use of these glasses by reducing overhead lighting in your environment. Switching to dim, red lights can enhance sleepiness before bed, as they help reduce cortisol, a stress hormone that can maintain alertness 2.

4. Gradual Shift to Red Light: Shift to red lights for about an hour before bedtime if possible. This adjustment helps your body prepare for sleep by minimizing disruption from blue light and promoting a calming environment conducive to sleep 3.

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     1

     Hydration and Sleep

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     2

     Sleep and Light

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     3

     Red Light Benefits

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These practices can help create an optimal environment for rest by leveraging the benefits of red lens glasses and low-wavelength lighting.