The Best Blue Light Blocking Glasses Of 2019 Reviewed
I’m always telling my son, sunlight is a great for you, physically and mentally. Get outside for at least a half hour a day so and make sure you get some sunlight, it is vital for just about all life. But like anything, moderation is key. Getting a pair of the best blue light blocking glasses 2019 to use at night is a great way to keep in moderation.
I talked a lot about melatonin in a different post and how it goes up at night in response to decreasing sunlight, and this is what makes you tired and get a good nights sleep. Read more about melatonin in my natural remedies for sleep post.
Yet today, everybody is on a device of some kind almost constantly, and they obviously emit light. It has been shown in several studies that blue light is specifically disruptive to sleep. They have shown blue light can decrease your bodies production of melatonin much longer than the light of other wavelengths, as much as twice as long, and can alter circadian rhythms by twice the amount as well.
Normally, how it is supposed to work, is that the sun goes down and our bodies start increasing the amount of melatonin, and this obviously occurs at least a couple of hours before bedtime.
Now though, we have so much artificial light, that the increase in melatonin is delayed and doesn’t start until virtually the moment we finally put down our phone or close the laptop for the final time at night, which for a lot of people doesn’t happen until after they are already in bed.
The melatonin increase doesn’t start early enough, delays our bodies ability to go to sleep, and just completely throws off our normal circadian rhythms.
According to a Harvard sleep researcher, it take just a very small amount of light, about the same as a small table lamp to suppress melatonin secretion and disrupt circadian rhythms. He says that things as small as night lights even contribute to lack of sleep in people.
A different Harvard study looked at the association of sleep disruption and how it affects diabetes and obesity. It was a small study, just ten people, but it was quite eye-opening.
They changed the sleep schedule of the people by slowly shifting the timing of their circadian rhythms. This resulted in raising their blood sugar levels, an indication of being a prediabetic, and it lowered the levels of leptin, which is a hormone your brain secretes to tell you to stop eating when you’re full, which could lead to weight gain issues.
This is basically the same thing that blue light is doing to you every night!
I barely touched on just a couple of issue that lack of sleep can cause, and they can be serious, and blue light could be a large cause of this for a whole lot of people. This is one of the reasons I strongly advocate for the use of the best blue light blocking glasses you can afford, at night at a minimum!
There have been a number of studies that have shown using blue light blocking glasses are a great way to get better sleep and normalize our bodies natural clock. They have shown Blue light blocking glasses worn for at least two hours before bedtime can greatly decrease the amount of blue light that hits your eyes, some by as much as 99%. But some are lower, under 50%, so you need to make sure you get maximal protection.
I listed links and a summary below of just a few of the studies if you want to read more about them.
Click to Read: Wearing blue light-blocking glasses in the evening advances circadian rhythms in the patients with delayed sleep phase disorder: An open-label trial.
Briefly, this study had patients wear blue light blocking glassed for 9pm to bedtime every night for 2 weeks. Data showed that sleep onset time was advanced by 132 minutes! They concluded that the glasses may be an effective and safe treatment for patients with delayed sleep phase disorder and larger studies are definitely recommended.
In this study, 20 adult volunteers were randomized to wear either blue-blocking (amber) or yellow-tinted (blocking ultraviolet only) safety glasses for 3 hours prior to sleep. At the end of the study, the amber lens (blue blocking glasses) group experienced significant improvement in sleep quality relative to the non blue blocking lenses. Mood also improved significantly relative to controls.
Another small study, just 14 patients, but again was statistically significant showing positive results. Patients wore blue light-blocking amber lenses or clear placebo lenses in lightweight wraparound frames for 2 hours immediately preceding bedtime for 7 consecutive nights. They used multple measures of sleep quality including Pittsburgh Insomnia Rating Scale (PIRS), and Quality of Life, Distress, and Sleep Parameter subscales as well. Results showed time awake was better, total sleep time was better, and overall quality and soundness of sleep were both improved in the patient wearing the blue blocking glasses versus the clear lenses.
They concluded that “wearing amber vs. clear lenses for 2 hours before bed for 1 just week improved sleep in individuals with insomnia and trouble sleeping. These findings have health relevance given the broad use of light-emitting devices before bedtime and prevalence of insomnia. Amber lenses represent a safe, affordable, and easily implemented therapeutic intervention for insomnia symptoms.”
After all the research and reading I have done, it is pretty hard to dispute the fact that almost everyone should be utilizing a pair of these glasses. Even if you don’t think you are having problems sleeping, the blue light is most likely effecting you. According to the studies they should be worn for at least 2 hours before your regular bedtime and possibly long as 3 hours. You can experiment to see what works best for you.
The Best Blue Light Blocking Glasses 2019
The Swannies were one of the first to market and are the brand that really made it kind of big in this area of “sleep hacking” as some might put it. They were started by James Swannick and his brother Tristan after they were battling sleep problems for years and learned all about blue light and how it disrupts sleep.
This brand is basically the top of the line in the blue light blocking glasses department. From fit to feel to look, you would be hard pressed to find a better pair than the Swannies. They currently have a 4.5 rating on Amazon with almost 500 reviews to date.
These come in 3 sizes small, regular, large, and kid sizes. This is the only brand I could find that comes in a children’s size, I think that is a nice option to have. They also come in either black frames or tortoise shell. They come standard with anti-glare as well as anti-reflective coating, which solves the complaints that a lot of reviewers users had about many of the other glasses on the market.
These glasses were even able to get a coveted recommendation from the great Dr. Oz! As well as Ben Greenfield, a NY Times bestselling author and voted 2008 NSCA Americas Top Personal Trainer.
They are registered with the FDA and almost completely block out blue light. Because of that fact, they are pretty dark, and are really best suited for nighttime electronics use only, which is what is most need anyways.
The frames are pretty much what’s in style at the moment and they are very lightweight as well, only 3.2 ounces. According to reviews they are very comfortable and sturdy and as always there is a 100% money back guarantee if you are not happy with them. I rarely say one product is the best but I believe these are the best blue light blocking glasses overall on the market today!
These are also a great pair of glasses that seem very effective. They come in a close second to the Swannies, but they do have some advantages that I would like to point out. First off, they are about 20$ cheaper, which is obviously great, especially if you are on a budget, and still block out virtually all blue light.
The next distinction is that they are the wrap around style glasses. I personally don’t think that makes much of a difference, but the hard core people say that “any” blue light at all can disturb sleep, and that includes light seeping in through your peripheral vision. These glasses will combat that by covering the sides of your eyes.
They are also extremely light and in contrast to the previous pair, they are made of plastic that is a little more flexible. So for people that use them in bed and fall asleep, they are less likely to break if you roll over on them, which comes in pretty handy.
Like the first pair, they also have almost 500 reviews on Amazon and over a 75% rating and a 100% money back guarantee.
These glasses look significantly different than the first couple I wrote about. The reason is that these are more for use all day long, office workers on the computer all day, or work from home, basically anyone who is on the computer all day. They look more like regular glasses.
These don’t have that trademark orange tint that the normal blue blocking glasses have. It’s because they only block about half of the blue light. They did this so they wouldn’t have the distinct tint and they look more like normal glasses. They are designed this way so you can wear them around all day and not feel self-conscious and get odd looks from everybody.
They have an incredible 743 reviews and almost 75% 5 stars! That is impressive. It really just depends on what you are looking for, if you just want to wear for a couple of hours before bed, I wouldn’t recommend these. But if you have a lot of general eye strain and want something for daytime use, these would definitely work. You could also get these for day and another pair that are a little stronger for night time use.
They also have anti-reflective coatings, as well as anti-glare, anti-fog, anti-oil(smudging), and anti-scratch coatings. They seem like a real quality pair of glasses and the reviews definitely reflect that.
So these are basically the exact same company and the same lenses that I talked about in the earlier review, but these are blue light filtering clip-on glasses. I don’t really have much to add because I already covered them and everything that was said earlier still applies to these lenses.
I wanted to put them in here though because the fact they clip on is very convenient for people that already wear prescription glasses on a regular basis. They would also come in handy for people that wear contacts too, because most contact wearers take them out at night a little before bed and then put on prescription glasses, but then they hop on the phone or watch tv till they fall asleep, in that case these would be perfect for them as well.
They don’t have as many reviews as the other glasses, just over a hundred, but almost 80% gave a 5 star review. It’s most likely that there is just less demand for the blue light blocking clip on style of glasses versus the regular glasses, I don’t see anything wrong with these at all.
So this post was a little longer than I had intended, but there is a lot of information and science behind how blue light effects our bodies ability to regulate sleep and hormones.
I could have gone a lot deeper but I think I gave enough information for most people to get a handle on how important our nighttime habits with electronics and screens and how they can have a real adverse effect on our bodies.
As I said previously, I think it is very important for you to consider getting a pair of these to use at night. If you can afford it, the first pair is what I think are the best blue light blocking glasses. But if you need to save a little money, there’s definitely nothing wrong with the second rated pair.
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