How Blue Light Blocking Glasses Improve REM Sleep Cycles

I've been tracking my sleep with a wearable for months and noticed my REM is always low when I'm on my laptop late. Has anyone actually seen a measurable increase in REM sleep cycles after starting to use blue light blocking glasses? I am curious if the red-tinted ones are better than the clear ones.

I switched to the amber-tinted ones about three months ago and haven't looked back. My Oura ring data showed about a 15% jump in REM almost immediately. The clear ones are mostly for eye strain during the day, but for sleep, you definitely want the stronger tint to block that melatonin-suppressing blue light.

I have been looking into this myself and honestly the options are overwhelming. Does it matter what time you put them on? I usually game until about 11pm here in Ohio and I'm wondering if wearing them just for the last hour is enough.

MidwestMike, most experts suggest putting them on as soon as the sun goes down, or at least 2-3 hours before bed. If you're gaming, the screen is right in your face, so the glasses are a must. I noticed my dreams became way more vivid once my REM cycles stabilized.

Totally agree with VancouverDave. I wear my "blue blockers" even while watching the Stars game on TV. It’s not just about the computer; those LED lights in your kitchen are just as bad for your circadian rhythm.

Are they actually comfortable for long periods? I’m in the UK and do a lot of reading on my tablet in the evenings. I’m worried they’ll be too heavy or make the screen look too weird.

NorthernLass, the colour shift is weird for the first 10 minutes, then your brain just kind of adjusts. It makes everything look like a warm sunset. Personally, I find it much more relaxing than the harsh white light from a flat screen.

Exactly. It's like "Night Shift" mode on your iPhone but for your whole field of vision. I even wear them if I have to get up in the middle of the night so I don't zap my brain with the bathroom light.

Wait, so the clear lenses are basically useless for sleep?

Pretty much, Mike. Clear lenses usually only block about 10-20% of blue light. For REM optimization, you need lenses that block 90-100%, which is why they have that dark orange or red tint. It’s about the science of the melanopsin receptors in your eyes.

I've been using the red ones for a month here in Ontario. My deep sleep is about the same, but my REM latency—the time it takes to get into that first cycle—has dropped significantly. I'm falling asleep much faster too.

Falling asleep faster is the biggest win. No more tossing and turning for an hour because my brain thinks it's high noon.

Does anyone find they get funny looks from their partner? My husband thinks I look like I’m about to go skiing indoors!

Hah! My girlfriend says I look like a character from a 90s rave. But she stopped laughing when she saw how much better my mood was during the day because I was actually rested.

Function over fashion every time in this subforum! Has anyone compared specific brands? I’m looking at some of the higher-end ones vs the cheap pairs on Amazon.

I bought the cheap $20 pair and they felt like plastic junk. I'd love to know if the $100 pairs are actually better at blocking the specific frequencies.

You get what you pay for with the optics. The high-end ones use laboratory-grade filters. I use a brand that specifically targets the 400-500nm range. Cheap ones are often just orange plastic that doesn't filter the harmful spectrum correctly.

I think the "fit" is more important than the price. If light leaks in from the sides, it kind of defeats the purpose. Look for wrap-around styles or ones that sit close to the face.

Good point. I went with the "over-rx" style that fits right over my regular glasses. Not pretty, but it blocks everything.

So, do these help with morning grogginess too? I find that even if I sleep 8 hours, I feel like a zombie when I wake up in the morning.