There’s no evidence that blue-light blocking glasses help with sleep

The Science Behind Sleep and Circadian Rhythms

Health products that claim to improve sleep quality, like detox teas and mood-boosting waters, often rely on a lack of scientific knowledge to make their claims. Some claims are unsubstantiated, while others are completely made up. As a researcher specializing in visual processing, I’ve encountered many products that make exaggerated or false claims about the benefits of blue light blocking glasses.

My doctoral research investigates visual processing, but when I look at the big picture, I realize that what I’m really studying are fundamental aspects of brain anatomy, connectivity, and communication.

One specific function of the visual system that I’ve studied during my degree is the blue-light detecting molecule called melanopsin. In humans, melanopsin is seemingly restricted to a group of neurons in the eye, which preferentially target a structure in the brain called the suprachiasmatic nucleus – the body’s clock.

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Understanding Circadian Rhythms and Blue Light

This is where the (true) idea that blue light affects our sleep-wake cycle or circadian rhythm originates from. However, many corrective lens producers have capitalized on this idea by marketing blue-light filtering glasses as a solution to restore our natural sleep-wake cycle.

Despite the widespread marketing of blue-filtering lenses, ophthalmologists generally agree that there is a lack of high-quality clinical evidence to support their benefits. In fact, recent studies have shown that blue light blocking lenses aren’t proven to provide any substantial benefits for eye health or sleep quality.

The Complexity of Melanopsin’s Role in Vision

Melanopsin’s contribution to vision is more complicated than it’s made out to be. For example, melanopsin can result in neural activity outside of blue light specifically. Blue light is simply where melanopsin is most sensitive. So, it’s not surprising that blue light blocking lenses don’t have a significant impact on eye health or sleep quality.

Similarly, the science seems to be against any substantial effects of blue-light blocking lenses. If you’re staying up late anyway, blue-light blocking lenses aren’t proven to provide any help.

Filling the Gap in Clinical Research

The problem isn’t just with the marketers of blue-light filtering lenses, but with the way we discuss research findings. Rather than spreading misinformation, researchers should focus on providing accurate information and promoting neuroscience literacy.

Expanding neuroscience literacy should be a public health goal: understanding how the brain and its partner organs – like the eye – work. By keeping our eyes off screens at night and taking frequent breaks from screens, we can contribute most to our eye health and sleep hygiene.

Conclusion

There is no clinical evidence that supports the benefits of using blue-light blocking lenses. Instead of relying on pseudoscientific marketing, we should focus on developing a better understanding of the science behind sleep and circadian rhythms. By taking a closer look at the complexity of melanopsin’s role in vision, we can see that blue light isn’t the only culprit behind disruptions to our sleep-wake cycle.

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**FAQs**

Q: Is there any evidence that blue-light filtering lenses improve sleep quality?
A: No, there is no clinical evidence to support the benefits of using blue-light filtering lenses for improving sleep quality.

Q: Does blue light affect my sleep-wake cycle?
A: Yes, but it’s not the only factor contributing to disruptions in your sleep-wake cycle.

Q: Can I simply use blue-light blocking glasses to alleviate eye irritation and fatigue?
A: No, the science suggests that blue light blocking lenses are not a proven solution for these issues.

Q: What can I do to improve my eye health and sleep hygiene?
A: Keep your eyes off screens at night and take frequent breaks from screens during the day to reduce eye strain and promote better sleep habits.