Sleep is hard for me.
Always has been.
Getting to bed early is hard.
Getting up out of bed is really hard.
As someone who’s been writing about being healthy for 15 years, it’s almost embarrassing that I’m so terrible at one of the so-called “three pillars of health.” Back when I started blogging, people would teach that your health is a three-legged stool: nourishment, movement, and sleep.
Certainly, it’s more complicated than that, but as much as things change, no one is ever arguing that sleep is not important.
Why is it so hard for my husband and me?
I’ve never really had trouble sleeping, but I am trying to get MORE sleep, which means hopefully I’m not dead tired when I fall into bed too late at night.
Is Sleep Really That Important?
I’ve even taken this to confession before, telling the priest that I was beating up on my body, not getting enough sleep. He asked some questions about how late I was staying up, and when I told him, he looked through his eyebrows with a little bit of shock. Yes, it’s that bad.
The next step for my husband’s health journey, now that the nervous system work is in place, is working with his circadian rhythm and improving sleep. Unfortunately, in the last year or two, even when he spends enough time in bed, sometimes sleep escapes him. Insomnia is no joke, as I’m sure you know, if you’ve ever experienced it.
You can look online and find a dozen tips to improve sleep quality, but some of them are also hard. Here’s one that’s easy, wearing orange glasses at night. I’ve worn blue blockers for years, and have a pretty decent habit of putting them on when we tuck in our youngest children around 8 pm. I finally talked the husband into joining me.
I needed a new pair, since my previous pair had broken, and the brand went out of business. I did some research and came up with a few brands that I felt I could trust. We chose Block Blue Light because they seemed to be research-based, efficacious, and also affordable.
What Do Blue Blocker Glasses Do?
The artificial light emanating from computers, phones, TVs, tablets, and even the light bulbs in your home after the sun sets can disrupt one’s circadian rhythm. The artificial light may look white, but LEDs especially emit light in the blue range, and it tricks your body into thinking it’s still daytime which can mess up your body’s natural rhythm and therefore your sleep cycle.
The idea behind blocking the blue light with these glasses is that you can help your body keep to its natural rhythm which will help you get to sleep easier and sleep better.
We’re trying to mimic nature, so you should wear orange-tinted glasses as the sun is going down and early evening. Technically, you’d want to wear red glasses very close to sleep to block even more of the light.
It’s the same principle as the somewhat new “night mode” or “nightshift” feature on some phones. You can set your phone to automatically change its hue to an amber colored light after sunset to help lessen the effect of the artificial light on your body.
Do Blue Blocker Glasses Work?
When I first started wearing blue-blocking glasses, I actually woke up before my alarm about 5 times in the first few weeks, which equals the number of times I’ve done that my entire life. (That was actually before I was trying to get more sleep.) So maybe there’s something to them!! It’s hard to say for sure if I felt more rested the next morning. It’s so subjective, especially because I have a terrible, inconsistent sleep schedule. 🙁 More data needed!
Is it Worth it to Wear Blue Light Blocking Glasses at Night?
For several years now I’ve been wearing my orange glasses quite religiously, even to the point that I pack them when I travel and have worn them to restaurants a few times in the evening!
I’ve noticed that if I forget to put them on, television and computer screens seem ridiculously bright, and I’m squinting like a fool.
I’ve heard countless experts laud these orange glasses and list reason after reason why blue light is hurting our circadian rhythm and our sleep.
I’m convinced that these little things are one of the most important, easiest health strategies I can implement, and I’m very committed to keeping up the habit.
And that’s just it – it’s such an easy habit to adopt and only takes 30 seconds each night!
I tend to grab my orange glasses right after I tuck my little boys in at about 8:00 p.m., and if I’m feeling a bit tired (or wired) I might grab them earlier, especially in the dark winter (I live in Michigan).
Before we continue, you should understand that there are various efficacies when blocking blue light (and other spectrums of light that can hurt sleep).
Ultimately, although you can buy glasses that are in the 90th percentile in everything, that also means you can’t really see anything, or move around, or function.
I figured some is better than none and chose glasses that block an extremely high percentage, near that, of the actual blue and other handful of other light spectrums, even if they don’t block all the brightness.
I also know that wrap-around glasses are more effective, but again, there’s a balance with comfort.
Block Blue Light Review
My husband opted to get some orange glasses and block most of the blue light and wear those a few hours before bed, especially when on screens. We both have the sundown series from Block Blue Light. My husband has a big man’s head and wide face, so the Sundown Elite was his choice. I chose the Sundown Wayfarer.
Note that you can see the exact millimeters and sizing on Block Blue Light, which is really helpful.
Kris’s glasses have a metal frame, while mine are plastic. I really wanted a pair without nose pads, so that if I had to pop them up on top of my head for a minute, they didn’t get all stuck in my hair. My husband’s pair does have nose pads, and we had to bend those a little bit just to make them completely comfortable.
He says he doesn’t mind wearing them. Basically, “they’re fine.”
I will say, compared to the brand I used to have, these block a little bit more light because it’s harder to move around the house and do things like wash dishes. They’re great for just sitting and being on a screen, though, and I suppose I’m grateful that they block more light, because that’s better for my circadian rhythm.
That reveals why sometimes I need to throw them up on top of my head, though, because I just have to see what I’m doing in more detail.
Check out Block Blue Light here.
True Dark Glasses Review
I’ve had True Dark glasses for several years now, and they’re a completely different product in a way compared to the “orange glasses” I’m used to. I always put my orange glasses on when I tucked my kids in to bed and wear them the rest of the night while doing life – computer work, dishes, cleaning, anything that needed to be done.
The True Dark glasses quickly became my basement glasses, only used while watching TV in the basement and almost never locomoting around the house. Why? They’re DARK.
The True Dark glasses I chose have red lenses, and while I’m sure they block more blue light (and a few other colors perhaps), they also make it really hard to see. Coming down a dimly lit stairway with them on feels dangerous, and I often find myself propping them on my head to work at the computer because they’re more disorienting than the orange glasses. I have a night filter on my computer already, so the combo makes it really hard to function.
If insomnia is your nemesis and you really want to block a LOT of blue light, these glasses are great. They fit my face a bit large, but I’d rather have that than too tight.
Take note that each style of True Dark glasses has different dimensions, so shop for your face! For example, the Twilights Sunset Aviator glasses span the face at 141mm, while the Twilights Elite are much wider at 156mm. Some True Dark glasses have nose pads, which I hate because they get stuck in my hair when I prop them on my head while navigating the house, and others like mine don’t.
I’d recommend True Dark if you mostly see yourself using blue light blockers in a stationary position, like watching TV or reading on a device in bed, and you want to block as much blue light as possible (up to 99%!). Experts recommend that you put them on 30 minutes before bed, rather than “as soon as it gets dark outside,” like my habit had been.
Bon Charge Blue Light Glasses Review
Another brand I’d try is Bon Charge.
They have a variety of frame styles and materials to choose from.
A big selling point for Bon Charge is that they offer blue light blocking readers or prescription glasses! They can also take your favorite pair of frames and create custom blue-blocking glasses for you. These are a pricey option, but if you wear regular glasses this is an excellent brand to look into.
Sleep Is SO Important!
For more on the importance of sleep, you can check out a few Healthy Parenting Connector/Handbook episodes:
- School Psychologist Turns Sleep Specialist and How to Solve Your Family’s Sleep with Dr. Whitney Roban
- Your Sleep Makes You a Better (or Worse) Parent — Sleep Like the Boss you are with Christine Hansen
I’ve now done about 200 interviews with experts, and I’ve lost count of the times that MDs, nutritionists, therapists, and more have said that the bottom line, #1 most important health habit for kids is getting enough sleep.
It’s no joke that we’re not doing a great job as a society, and blue light and overstimulation (plus getting to bed too late) are wreaking havoc on the health of both kids and adults.
So make a goal to get to bed a little earlier tonight, and order these glasses. Even if you can’t get everything about health (or even sleep) correct, you can take this one step in 30 seconds a day.
This blue blocker glasses database can help you narrow down which type will fit your needs. Here’s more info on the testing for the database.
30 Seconds to Better Sleep
If you’re seeking simple solutions for better sleep and want to care for your circadian rhythm, I do think this is an easy one. The glasses are a bit of an investment, more than dollar store reading glasses. (I guess we’re paying for all the science and research behind the exact color of the lenses.)
Do you have a favorite blue blocker brand or stories to share? Here’s to great sleep the easy way!