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Blue light blocking

Also known as: blue blockers, evening light management

AAdequate Evidence2 studies referenced

Wearing blue-blocking glasses or dimming screens 2 hours before bed to prevent melatonin suppression.

Duration

2 hours before bed

Frequency

Daily

Equipment

Blue-blocking glasses

How to do it

  1. 1Put on blue-blocking glasses 2 hours before bedtime
  2. 2Switch devices to night mode
  3. 3Dim overhead lights or use warm/red lighting
  4. 4Avoid bright bathroom lights before bed

Safety notes

Ensure glasses block 450-490nm wavelengths specifically.

Protocols featuring this habit

Sleep Optimization ProtocolSStrong Evidence
Evening Wind-Down ProtocolAAdequate Evidence

Studies on Blue light blocking (2)

1.

Amber lenses to block blue light and improve sleep: a randomized trial

Burkhart K, Phelps JR (2009) · Chronobiol Int · n=20

RCTPubMed
2.

Blue-light filtering spectacle lenses: optical and clinical performances

Leung TW, et al. (2017) · PLoS One

ReviewPubMed

Health domains

Sleep & recovery

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.