Blue-Blocker Brands:
ROKA (endorsed by Dr. Andrew Huberman)
True Dark (endorsed by Dave Asprey)
The supposed benefit of “blue blocker” glasses, worn in the evenings before bed, is to improve sleep quality by reducing exposure to blue light (and certain other spectrums). Blue light, emitted by screens (like phones, computers, and TVs) and some artificial lighting, has a short wavelength and high energy. It’s part of the visible light spectrum and is naturally present in sunlight, helping regulate our circadian rhythm—our body’s internal clock—by signaling daytime alertness.
The theory is that excessive blue light exposure in the evening, especially from screens, can suppress melatonin production, a hormone that promotes sleep. By filtering out blue light, these glasses—often with amber or orange-tinted lenses—aim to mimic natural evening conditions, allowing melatonin levels to rise more effectively. This could help you fall asleep faster, sleep more deeply, or feel less “wired” at night.
Some studies suggest a modest benefit. For example, research has shown that reducing blue light exposure before bed can improve sleep duration and quality in certain cases, like with insomnia or screen-heavy lifestyles. Anecdotally, people report feeling calmer or less eye strain. However, the evidence isn’t universally conclusive—some argue the effect is small, placebo-driven, or dependent on individual habits (like screen time or baseline sleep issues). Critics also point out that not all blue light is bad; it’s more about timing and dose.
So, the supposed perk is better sleep prep by tricking your brain into “night mode.” Whether it’s a game-changer or just a cozy ritual probably depends on how much screen glare you’re dodging before hitting the pillow.
MGD’s 