#148 - Bluelight Blocking Glasses may be the Number 2 Sleep Myth
I was asked this week about my thoughts on several pieces of ‘evidence’ that a sleep practitioner was given by a company to demonstrate blue light blocking glasses were scientifically proven.
This week also saw the use of red-tinted glasses (aka, bluelight blocking glasses) as people were jet travelling to the Worldsleep Conference in Rio De Janero.
And to top it all off, a couple of weeks ago I had the ‘wow experience’ of presenting at my first non-formal conference called ‘The Gathering’ that was hosted by Jetts Fitness Australia - yet, each presentation contained quality science - including my presentation where one of my final sleep tips was …
“Don’t Buy Bluelight Blocking Glasses”
Let me chuck a bunch of ‘dot points’ at you in this blog, rather than tell you a story punctuated with toilet humour … ugh, hang on …
Can blue light f#ck-up your sleep?
Yes. Give me a human being and some pure blue light, and I’ll be able to do it - but you better make sure the blue light is bright enough. If it ain’t - nope - I won’t be able to f#ck up their sleep. Instead I might try using a traumatic video like we did in this study led by Dr Cele Richardson.
So does that mean the timing of the blue light matters?
Yep. We were taught in the 2000s not to do anything stimulating before bed - and somewhere towards the end of the 2000s, someone came up with the idea that you shouldn’t do anything stimulating in the hour before bed. But it’s not enough to provide bright light in the hour before bed, you need to change the timing night after night after night. You can learn these discrete steps here, and save yourself from having to buy blue light blocking glasses.
But I already bought a pair of blue light blocking glasses!
Ugh …
So are you saying bluelight blocking glasses don’t work?
Nope. There’s a bunch of them that do a great job at blocking out the blue light - not necessarily 100% of the blue light, and not all colours of light that can f#ck up sleep. But this study is the one-stop-shop when it comes to the scientific investigation of the capabilities of bluelight blocking glasses.
I’m confused - so bluelight blocking glasses can help sleep?
I didn’t say that, and your question above didn’t ask about sleep. Blocking blue light is the first step. Blue light blocking glasses helping people sleep is like Step 3.
So what’s Step 2?
Suppressing melatonin. Scientifically, yes, blue light from screens suppresses melatonin. It doesn’t “squash” melatonin (like Dr Huberman claims), and it doesn’t stop melatonin altogether (like so many others claim). For example, have a look at the graph below - it looks like it might suppress melatonin by around 50%. Regardless of the suppression, this does not translate to “difficulty falling asleep”.
So why are blue light blocking glasses a thing?
Because there are times when the light we’re exposed to is (A) too bright, (B) it contains too much blue light, and (C) we’re getting exposed to light at the wrong time of our circadian rhythm. Say for example, during shiftwork, or when jet travelling.
But I’ve already bought a pair of blue light blocking glasses and I like them!
I know. Psychologically, you forked out your dosh to buy these nice looking things for your sleep. And you’re happy with your choice. But humans don’t like to feel unhappy about their incorrect purchases. There is science about that too; for example, here.
So I can keep using my blue light blocking glasses?
Seriously?! I’ve just provided you with all this information; links to a bunch of scientific studies that corroborate what I’m saying (unlike a Huberman podcast), and you still wish to use something that isn’t needed for your situation?
What’s the harm in me using my glasses at home in the evening?
Why don’t you dim down or f#cking turn off your lights? Have you worked out how much money you’d save over a year if you made that lifestyle f#cking protocol slash hack?
But if I dim my house lights I still want to read on my iPad and I want to be able to use them!
Your iPad comes with a free software function that reduces the amount of blue light. Why not use that?
Because I don’t like the colouring on the screen when I use Nightshift Mode.
Are you f#cking kidding? What colour do you see when you’re using the red-tinted glasses your wearing when you’re reading?
Well .. OK. But …
There’s always a but …
But the website I bought these red-tinted glasses from said that there’s scientific evidence that they help people fall asleep 50% faster. And it has a link to a scientific study. See!
Um, they went from taking 13.2 minutes to fall asleep to 5.7 minutes. So I guess it’s your choice - you can either say you’ll fall asleep 7.5 minutes faster - or stick with 50% faster.
50 percent sounds better.
You’re not the only one who says that. What’s your electricity bill for the year?
Ugh. Don’t talk to me about rising electricity costs!
To quote Slipknot “I've gotta say what I've gotta say. And then, I swear, I'll go away. But I can't promise you'll enjoy the noise”
Are you having a stroke?
Let’s move on …
Well, earlier you said I can use them when I’m jet travelling. So I can use them in the airport when I’m in-transit between flights and I won’t suppress my melatonin, right?
Umm. If you’re upright, in an airport, walking from one plane to the next, during your ‘biological night’ when melatonin is supposed to be produced, then the movement alone is going to suppress your melatonin - regardless of whether you use your blue light blocking glasses, sunglasses, welding glasses, closing your eyes - even if you have no eyeballs.
That’s gross!
So is the length of this conversation. Some people say ‘you had me at Question 6.’ Why aren’t you like them?
Who?
I guess people who are more flexible in their thinking. They seem to be open to learning. Like they want to continue learning. Or maybe they hate being wrong, so they keep up-to-date and evolve. I don’t know if it has to do with overall intelligence or education, as it seems to be something about their flexible way of thinking.
You’re confusing me.
Welcome to my world. Do you know what it’s like living in a ‘real world’ that tells you one thing, and then a ‘virtual world’ that tells you another?
You’re still confusing me
Well, at least I’m not 140 bucks out of pocket. Plus my electricity bill is OK.
I don’t understand what you’re saying.
Hmm. I think you’re onto something. There are a bunch of horses standing around that lake looking at each other going “What now?”
Maybe I’m the problem?
Prof MG.
p.s. What’s the Number 1 Sleep Myth?
Yeah, perhaps we should’ve started here …
Join like-minded professionals and receive $100s worth of value - including your free gift, discounts on our products, online courses and WINK conference, and much more! Your community is ready.