Once you finally sink beneath the comfort of your blanket, you can’t wait to fall asleep. But no matter how long you wait, sleep just doesn’t come. You toss and turn, and it takes hours before you finally fall asleep. And in the morning, you wake up all groggy and irritated.
If you’re familiar with this scenario, odds are it’s because of blue light. This wavelength can wreak havoc on your sleeping habits. Luckily, there is a solution – special glasses. In this article, we’re going to tell you how to find the best blue light-blocking glasses and how to test them at home.
What is blue light
Visible light represents a small fraction of the electromagnetic spectrum. It is further divided into its own spectrum, represented by specific wavelength. Each wavelength has its own color.
Blue light lies at the end of the said spectrum. It has the second shortest wavelength after violet light. And the shorter the wavelength, the higher the energy it carries.
However, this color is most famous for its negative impact on your sleep cycle.
What does blue light do to your eyes?
Although many sources emit blue light, we mostly come to contact with it via digital devices. It’s no secret that sitting behind the computer all day long hurts our eyes. But why is that so?
According to some studies, we don’t blink as often as we should when staring at a screen. As a result, our eyes don’t get proper moisture.
It leads to a series of problems related to our eyes. Prolonged exposure to light causes our eyes to become dry, sore, and tired. In some cases, it can also cause migraines.
Some suggest that this effect happens because the color scatters seamlessly. Therefore, we have a much harder time focusing on the screen.
Unfortunately, some sources claim this color could have far more adverse effects. High exposure to this wavelength could contribute to breast and prostate cancer development. It could even impact our metabolism.
Though these are just preliminary theories, it never hurts to lower our screen time. Particularly because of the reason we discuss in the next section.
Blue light effects on sleep
Blue light is notorious for its effects on our sleep. When you hear these two words, you immediately associate them with disrupted sleeping habits.
This effect is rooted in our evolution. Ages ago, we relied on natural light much more than we do today. Back then, it was the only way we could tell apart the difference between day and night.
During the day, we were exposed to heaps of it. And as the days drew to an end, we stared at the warmer shades of orange and red.
Over time, our bodies adapted accordingly. Red and orange wavelengths facilitate the production of melatonin. This hormone tells our bodies it’s time to sleep. Conversely, blue wavelength hinders its production. It instead promotes focus and alertness.
Sleep deprivation is a common problem in our modern society. And while it can arise because of several reasons, the hours we spend staring at a TV greatly contribute to the issue.
4 Types of blue light blocking lenses
Blue light-blocking glasses differ by the type of lenses they have. It refers to the color of said lenses.
Certain colors work better in certain situations. Below, we’ve prepared the 4 major types of these lenses along with their main use.
|Blue light blocked|
Glasses with clear lenses are excellent if you spend a lot of time watching TV or working on a digital device.
They effectively soak up as much as 30% of blue light. Thus, they can reduce the strain on your eyes.
Even on the road, you can’t escape from the treacherous blue light – many headlights emit it. Fortunately, glasses with yellow lenses can take care of this problem for you.
Yellow lenses filter up to 70 % of this wavelength and are perfect for driving. They block just enough blue light to allow you to drive at night. With them, you’ll still be able to recognize the different colors of traffic lights.
Orange lenses are the most powerful blue wavelength filters out there – they can soak up as much as 99 % of it.
But because they are so dark, you shouldn’t use them to drive at night. Instead, they are great when you’re preparing for sleep. If you have some chores to take care of in the evening, you should wear them. By doing so, you’ll help your body better prepare for sleep.
Though red lenses are as good as orange ones, they have one small problem. The shade of red makes for poor visibility.
While some may claim they’re better filters than orange ones, the impaired vision is not worth the minimal effect. The red shade can even lead to unnecessary strain on your eyes.
Best blue light-blocking glasses
Now that you know the dangers of blue wavelength exposure, it’s time to take preventative measures. And few things work as well as glasses. Not only are they convenient, but they work in many different situations.
If you’re unsure where to start looking, check out our list below:
Livho: Best overall clear glasses
They say variety is the spice of life, and Livho doesn’t fail to deliver. With over 10 patterns to choose from, you’ll both be both fashionable and safe from the blue wavelength.
Whichever design you choose, your eyes will thank you. These lenses work well if you spend a lot of time using digital screen devices.
- They’re very stylish.
- They helped with eye strain.
- You can wear them outside without problems.
- They are a bit heavy.
MAXJULI: Best cheap clear glasses
If you don’t yet believe in the power of these glasses, you can try out a cheaper option. The pair from MAXJULI just couldn’t be cheaper. What’s more, they come with an overwhelming number of designs.
We particularly liked how resistant they were. Though they might not be as effective as our first choice, they’re perfect for beginners.
- They get the job done.
- They look cheap.
- They feel cheap.
Horus: Best yellow glasses
This pair of yellow glasses takes the protection to the next level. These specially designed lenses can prevent your eyes from straining, even if you love to drive at night.
Though they’re a bit costlier, we’d say they’re worth the investment.
- They’ve played a significant role in improving my sleep.
- They’re well-built.
- There are cheaper options out there.
GY Snail: Best cheap yellow glasses
If you’re tight on budget, look no further than this pair from Gysnail. These affordable glasses will do the job without leaving a dent in your wallet.
Since they’re inexpensive, they make for an excellent gift too.
- They really help with sleep.
- They’re frequently not available on Amazon.
- They’re not that fashionable.
Sleep ZM: Best orange glasses
In terms of efficiency, nothing trumps orange glasses. And the pair from Sleep ZM left a lasting impression.
We noticed our eyes felt much less strained. But it was our improved sleeping habits that truly stood out.
We’d say this pair is worth every penny!
- They help with sleep.
- They feel pretty bulky.
- More nose comfort would be better
NoCry: Best cheap orange glasses
Since orange glasses are so effective, they’re among the priciest options. However, you can still mitigate your losses.
While the pair from NoCry doesn’t look very elegant, it gets the job done. All for a very modest price.
|Item Weight||1.76 ounces|
|Package Dimensions||8.62 x 4.09 x 2.17 inches|
|UV Protection||525 nm|
- You probably get faster service if you wear them to the store.
- They’re very effective.
- They’re really ugly.
How to test blue light glasses – 4 simple steps
Although professional testers use spectrometers, you can make do without such fancy tools. This guide will allow you to test your glasses with nothing more than the Internet.
- Get the lens data
The most important test begins before you even purchase your glasses. The quality ones will come with exhaustive data about how their filtering properties.
If the manufacturer can’t provide this data, you should stay away from them.
- Do the sky test
On a sunny day, step outside and look at the sky without wearing your glasses. Then, put them on and look again. Make sure you don’t stare directly into the sun, as this is very harmful.
If your glasses work, you should notice a faint yellow tint. Since the sky is naturally blue, you must be able to tell the difference between the two views.
- Perform the RGB color test
For this step, you’ll need the Internet. Google ‘RGB circles’ and select any of the images.
While wearing your glasses, look at the blue and cyan portions of the circles. If the blue part seems gray, then your glasses work. The cyan portion should become one with the green circle.
- Perform the black/blue test
Once again, google ‘black and blue square test.’ Select any image that fits the description.
With the glasses on, compare the squares. Both should appear black or at least gray. If so, your glasses do indeed work.
This test has a black-and-blue circle alternative. While the shapes are different, it works on the same principle.
Sources of blue light
In a broad sense of the word, every light source is a source of this wavelength. Thus, you could say it’s all around us. Here are the three major sources that emit it:
Sunlight is a potent source of blue wavelength. It produces much more of it than any digital device or light bulb.
However, this isn’t much cause for concern. We spend most of our days shut inside the building. Therefore, we don’t come into contact with natural sunlight all that much.
And regardless, our eyes are accustomed to natural sunlight. Since the sun is so far away, it isn’t nearly as harmful as other sources.
Whether fluorescent or LED, every light bulb emits some blue light. Because we spend so much time inside, we rely on these artificial sources too much.
As a result, our circadian rhythms become disrupted. Even when the sun sets, we stay awake thanks to this artificial light. And when we finally go to sleep, we’re suddenly unable to do so.
Fortunately, this problem isn’t hard to solve. You can invest in blue light-blocking glasses. Wearing these at night might help you fall asleep faster, even if exposed to blue light.
Alternatively, you can buy special bulbs that emit warmer colors.
When someone says blue light, digital screens are the first things that come to our minds. And for a good reason.
Although they don’t emit nearly as much of it as the sun does, they’re much more detrimental to our eyes. It is because of how close to the screen we tend to be.
Even young children spend most of their time nose-deep in a smartphone or a tablet.
However, we understand the need to use these devices. Following the two long years of Covid, the use of computers became much more prevalent.
If limiting your screen time isn’t possible, you can buy special glasses or screen filters to deal with this issue. Apart from older TVs, most devices have a night mode too.
How to protect your eyes from blue light
You can protect your eyes from blue light in many different ways. Here are 8 things you can do to lower your exposure.
- Limit your exposure
While not using any digital screen devices is an ideal solution, we know it’s unrealistic. In this day and age, you simply can’t get by without technology.
Luckily, you don’t have to adopt an Amish lifestyle to protect your eyesight. Instead, you can change the way you use these devices.
While you use them, make sure you take breaks every twenty minutes. During these breaks, look at an object 20 feet away from you for 20 seconds. This 20/20/20 method is very effective for protecting your eyes. And it’s completely free!
- Cut off all devices, such as TV before bed.
Blue light is most harmful during the evening. Since it limits melatonin production, you’ll have a harder time falling asleep.
Ideally, you shouldn’t watch TV before you go to bed. It goes for streaming Netflix on your tablet or laptop too. You shouldn’t use your smartphone, either.
It might sound strict, but this ‘tech-celibacy’ will improve the quality of your sleep tremendously.
- Use blue light-blocking glasses.
If you cannot naturally limit your screen time, you can always invest in these glasses. Thanks to their special lenses, they will filter most of it.
Keep in mind that there are several types of such glasses on the market. Before you purchase one, make sure you know what they’re suitable for.
Clear glasses are best for working behind the computer. For driving, you should use yellow-tinted glasses. And if you want some quality sleep, you should wear orange glasses.
We go over the benefits of each in one of the previous sections.
- Switch on the night mode
Most smartphones and computers have a night mode. Also called nightshift, this feature will change the color palette of your device to much warmer colors.
On some devices, you can even adjust the potency of the night mode.
Although it might not be as effective as glasses, it’s a decent low-cost option.
- Use supplements
Some studies claim that medications such as lutein and zeaxanthin can ease the symptoms of blue light exposure. However, you’ll have to take these meds for over six months to notice any results.
While they may help with your eyestrain and migraine, we suggest trying other options first. These drugs treat only the symptoms and not the cause.
And before you decide on anything, make sure you consult your doctor. They will tell you whether these supplements are safe for you or not.
- Moisten your eyes
Staring at a screen can make your eyes dry. To counteract this, you can use eye drops to moisten them.
- Use screen filters
You can alternatively buy special screen filters. These filters will catch most of the harmful wavelength.
They are generally cheap, though they might peel with age. We found blue light-blocking glasses more effective.
- Use special light bulbs.
All light bulbs are sources of it. While ‘white’ ones are the worst in this aspect, ‘yellow’ ones still produce some blue wavelength.
However, you can purchase specialized bulbs designed to protect your eyes from the blue wavelength. Most such bulbs are red, orange, and yellow.
While you don’t need to have them in your whole house, adding them to your bedroom is a good idea. They’ll allow you to see in the evening while preparing your body for sleep.
These special light bulbs are also great if you like to read before bed. Reading is a great way to fall asleep, especially when you are exposed to gentle orange light.
Although older types of glasses used to have a typical yellow tint, modern ones lack it. Thus, you can’t tell if someone is wearing them.
They look similar to regular glasses used to correct eyesight.
How accurate your glasses are depends on the product itself. Cheaper ones might block little to no blue wavelength.
Avoid buying brandless ones, or you might get scammed. Though some brands might be a bit more expensive, this generally guarantees their quality and accuracy.
Blue light can be bad for your eyes if you’re exposed to it a lot. It strains your eyes and might even cause headaches.
Some studies claim that it can even damage them. According to these studies, the blue wavelength can damage your retina and lead to age-related macular degeneration. It causes blurred vision in the centers of your eyes.
However, this is still just a theory. Only further research can tell if it causes such damage.
Blue light has a wavelength of 450 to 495 nanometers. Only violet light has a shorter wavelength. A short wavelength means the wave carries more energy.
Blue wavelength does keep you awake. Of all the colors, it has the worst effect on your sleep.
When exposed to this wavelength, our bodies inhibit the production of melatonin. This hormone is crucial for falling asleep.
Thus, every digital screen or even a light bulb can disrupt your sleeping habits.
Blue light-blocking glasses are a great way to improve your sleep. Additionally, they can help protect your eyes from unnecessary strain.
Choosing the right pair depends on why you need it. To limit your screen exposure, you just need clear lenses. For driving at night, yellow lenses are preferable. Red and orange ones work best for improving your sleep.
To test your glasses at home, all you need is the Internet. The testing is done with the help of simple pictures. If your experience matches the theoretical result, then your glasses work perfectly.