Blue Light Blocking Glasses
- Lorraine Irlam, Registered Clinical Counsellor
- Mar 26
- 3 min read
When to Wear Them — and When Not To
Light plays a powerful role in sleep and circadian rhythm. During CBT-I, how and when you manage light exposure matters more than avoiding light altogether.
A Few Important Basics
Blue light is part of natural daylight
We need light during the day to strengthen circadian rhythm and support healthy sleep
Light is activating — at the right times, it supports alertness and fatigue management
Blue light is the most activating part of the light spectrum
Blue light suppresses melatonin
Melatonin should rise at the right time — not too early and not too late
Timing is key. Blocking blue light too early can make it harder to follow CBT-I recommendations.
Blue Blocking Products
Research suggests that amber or red-tinted lenses are more effective than lightly tinted or “clear” blue light filters.
One of the few - if not only - studies comparing different brands of blue light blocking glasses rated the following options (available in Canada) highly:
Swannie’s blue light blocking glasses
Uvex Skyper blue light blocking glasses
Both brands offer fit-over or clip-on options for prescription or reading glasses.
Other helpful options:
Amber “night lights” for evening or overnight use
Amber clip-on reading lights for nighttime reading
These are examples only. Please note we do not use affiliate links or receive compensation for these products.
When to Hold Off on Blue Light Blocking Glasses
If you struggle to stay awake until your regular bedtime:
Delay wearing blue light blocking glasses
Let the activating effect of light help you stay alert until closer to your scheduled bedtime
Wearing them too early may make you sleepy too soon, increasing the risk of dozing off before bedtime and negatively impacting your ability to stick to a consistent sleep and wake schedule - so important for healthy sleep!
Many people notice increased sleepiness within 20–30 minutes of putting them on (this varies from person to person).
When to Start Wearing Blue Light Blocking Glasses
If you feel wide awake or “wired” as bedtime approaches:
Try putting them on about 1–2 hours before bedtime
Avoid putting them on too early
Experiment — everyone responds differently
There is no single “perfect” time. The goal is to support circadian rhythm and sleep without undermining your CBT-I schedule.
Overnight Awakenings
If you are awake during the night:
Wear blue light blocking glasses whenever you need light
Continue using them until your regular alarm time
Keep lighting dim and avoid white or bright light whenever possible
This consistent “darkness cue” helps strengthen circadian rhythm - and sleep - over time.
Morning Light Matters Too
Just as darkness matters at night, bright light at the same time each morning is essential — even if you slept poorly.
This helps retrain your circadian rhythm and supports long-term sleep improvement.
Key Takeaways
Avoid white or bright light shortly before bedtime and overnight
Get bright light at the same time every morning
Use blue light blocking glasses strategically, not rigidly
Let CBT-I guide your timing — not fear of blue light
If you’re unsure what timing works best for you, this can be adjusted as part of your CBT-I plan.
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