Do Blue Light Blocking Glasses Actually Work?

By Olivia Arezzolo.

As a sleep expert with over 9 years of academic studies, I’m continually asked - does blocking blue light actually work to improve sleep?

Short answer: yes.

Long answer: yes, and I have countless studies to back this up.

A meta-analysis of no less than 15 scientific studies found blue light, particularly in the 2 hours before bed, suppresses melatonin. As the key hormone to make you sleepy, this means unless you’re blocking blue light, you wont become sleepy as you should - and instead, find yourself wide awake, even in the late evening.

And if you think it’s just about your phone or TV - it’s not. Blue light is emitted from regular lighting too - which means even if you’re device free before bedtime, you’ll still need blue light blocking glasses.

On behalf of Zees, it’s a pleasure to shine a (blue) light on this topic and share that yes, blocking out blue light actually works. But don’t just believe me - read the research and make the judgement for yourself.

Study 1 - what happens when you block blue light for 3 hours before bed?

Researchers reported individuals wearing blue light blocking glasses for 3 hours before bedtime had an extra 24 minutes of sleep per night, had a 58% rise in melatonin levels and found it easier to fall asleep.

The scientists noted the increase in melatonin was greater than if you were to take over the counter melatonin supplements.

The glasses used here blocked 99% of blue light - just like Zees.

Study 2 - what happens when you’re exposed to blue light for 1 and 2 hours before bed?

Another academic study found exposure to blue light for 1 hour suppressed melatonin levels by 23%, while 2 hours of exposure reduced levels by 38%.

Remember - less melatonin means less sleepiness, and greater problems in falling asleep.

Study 3 - special cases - night shift workers

In 2013, another clinical trial, published in Chronology International, found night shift workers who were exposed to blue light filtered indoor light slept for 40 minutes more each night than those who were exposed to regular light.

The scientists also found improvements in sleep efficiency with filtered blue light too - this means when the individuals were in bed, they were more likely to be asleep; rather than lying restless or waking up.

Needless to say, blue light glasses actually work - yes. So before you go another sleepless night, get yourself a pair so you can fall and stay asleep easier than ever.


Olivia Arezzolo - sleep expert

Olivia is a Sleep Expert (Bachelor of Social Science (Psychology); Certificate of Sleep Psychology,
Diploma of Health Science (Nutritional Medicine); Certificate of Fitness III + IV).

Featured on The Today Show, writing with Daily Mail, and former partnerships with global brands Sealy Posturepedic and Ikea, Olivia’s expertise is delivering straightforward, science based strategies to improve sleep.