< shift/library / sleep

Blue Light Blocking

sleep · easy · 0 hours extra (just wear glasses during normal evening activities)

What is Blue Light Blocking?

Wearing amber-tinted glasses in the evening to block blue light that suppresses melatonin production. Substantial evidence for reducing sleep onset latency in people with sleep disorders, shift workers, and jet lag — mixed evidence for healthy adults.

Is there evidence for it?

EVIDENCEmoderate

How do you do Blue Light Blocking?

  1. 1.Wear amber/orange-tinted blue-blocking glasses for 2-3 hours before bedtime
  2. 2.Choose glasses that block light in the 400-500nm range (not just marketed as 'blue light blocking')
  3. 3.Enable Night Shift/Night Mode on all screens after sunset as an additional measure
  4. 4.Dim overhead lights in the evening — switch to warm-toned, low-wattage lighting
  5. 5.Combine with reduced screen time overall for maximum effect — glasses alone aren't sufficient

How long does it take?

0 hours extra (just wear glasses during normal evening activities).

Is it hard to start?

easy.

> how Shift handles sleep

PRACTICE ITPeaceful mind at night — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Systematic review in Chronobiology International; Frontiers in Neurology meta-analysis (2025); Harvard Health
sleep · melatonin · circadian · blue-light · evening-routine
> find what fits you

Related in sleep

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> everything in sleep

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.