ultimate blue light guide

Everything you need to know about Blue Light

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In this post, we are going to explore all things related to blue light and blue blocking glasses. If you are looking for a specific topic feel free to jump to the section that you are looking for. 

Let’s dive right into it.

What is Blue Light?

Blue light is part of the rainbow colors — what the human eye can see. Its rays are between the 380 to 500-nanometer range, it has the shortest wavelength and highest energy among the visible light spectrum. HEV light stands for high energy visible light which is blue light. This light can cause many health problems. Read the scientific studies here.

Which Blue Light is bad?

We hear from the news that blue light can cause all kinds of health problems, sleep issues, vision loss, and more.

But did you know that blue light is also beneficial for alertness, mood, cognitive function, and memory?

So in short not all blue light is bad, but be careful because according to the studies on blue light most of the gadgets and lamps we use today are emitting dangerous amounts of high energy visible blue light (HEV).

Blue light from the Sun is beneficial according to many health professionals.
They don’t cause any of the aforementioned ill health effects because light from the sun is always full spectrum which means it is balanced with the healing and anti-aging red and infrared rays.
On the other hand screens, gadgets, LED lights emit a very unbalanced blue-rich light. Many studies have proven that this kind of light can cause serious health issues.

Best and Worst light sources for your eye and health

❌The worst lights are cold LED lights (high in color temperature). They emit a huge amount of blue light and 0 infrared light. 

✔️The best light source is natural sunlight. The second best is incandescent light bulbs. The third best is halogen light bulbs.

Why not use clear monitor glasses


Nowadays, there are more and more webshops selling gaming glasses, blue light filtering glasses. Unfortunately, most of these webshop’s lenses are clear lenses. These lenses filter out only a very small amount of blue light at the wrong wavelength (380nm-420nm). Today’s LED lighting, on the other hand, emits 455nm so these lenses don’t protect anything against them!

A little bit of science about light

There is so much to say about how light affects our biology. There are now plenty of scientific research articles on the benefits of sunlight and the negative effect of artificial light especially screens and LEDs.

The most well known benefits of Sunlight:

  • It makes vitamin D
  • It boosts nitric oxide production
  • It vasodilates our veins (help blood flow)
  • Reduces heart disease
  • Reduces high blood pressure
  • Controls our circadian rhythm
  • Anti-depressive, boosts mood
  • Produces melatonin
  • Boosts the immune system
  • Boosts serotonin, dopamine levels

The harmful effects of blue light

  • Eyestrain
  • Premature vision loss (myopia)
  • Dry eyes
  • Disrupts the circadian rhythm
  • Cataracts
  • Computer Vision Syndrome (CVS)
  • Insomnia, Sleep issues
  • Low melatonin levels
  • Age-related macular degeneration 

The Different types of Blue Blocking Glasses

There are several types of anti-blue lenses. The darker (more reddish) the color of the lens the more it blocks blue and green light. It is important to note that you don’t want to wear red lensed blue blockers at noon. 

Computer Glasses 

They are slightly yellowish and they are for daytime artificial light protection.
We recommend using these from 10 am to 3 pm.

Daytime Yellow tinted Blue Blockers

They have a yellowish color which changes the colors to a more eye-soothing relaxing state. These are meant to be used during the daytime, for those who have to spend their time indoors, working under artificial light or watching screens. These can be used in the morning till 6-7 pm. They are effective at reducing headaches, red, dry eyes, AMD, eye damage. 

Orange & Red Night-time Blue Blocking Glasses

These glasses are the most crucial at improving sleep quality and optimizing our biological clock. Orange lenses should be worn after sunset. They are perfect for night driving. If you get sleepy driving in these we recommend switching to our yellow lensed blockers. Red & Deep Red lenses should be used after sunset. Important note: driving in these can be dangerous since you can not differentiate between green and red lights. We do not recommend driving in these. Also, the color distortion is very significant, so you will only see yellow, orange, and red colors in these. Deep red lenses are blocking even more light, these can be used at home to induce sleepiness and provide maximal protection.

When should you wear blue light glasses?

It is advised to wear them during the day whenever you are exposed to screens or any device which emits high amounts of blue light. 

For those working in an office or staying indoors most of the time, computer glasses are a must.

The most crucial time to wear Blue Light Glasses is at night. Because screens, LEDs, and street lights literally destroy our melatonin levels (sleep hormone, potent antioxidant & anti-cancer hormone) 

When not to wear blue light glasses

When you are outside and the sun is up. Healthy sun exposure has been shown to boost serotonin, melatonin, nitric-oxide, and Vitamin-D levels which are essential for a healthy body. 

If you are sensitive to strong Sunlight or have pale skin we recommend that you apply precaution. 

How to test your blue blocking eyeglasses

First of all, there are 3 types of blue light filtering glasses.

  1. Computer Glasses (light yellowish tint)
  2. Yellow lens daytime glasses
  3. Night-time red-orange glasses

There are no methods to test your computer or yellow glasses. However, you can ask the blue light glasses shop to send you the test report. You should be looking for a test that shows a significant reduction at the 400nm-455nm range. This is the most eye-damaging spectrum.


The best way to know how effective your sleep glasses are at blocking blue light is by asking the store where you bought the glasses for a professional test report like this one:

As you can see the test reports show that no blue and green light passed through the lens. (0% from 280nm-560nm)

Blue light is : 400nm-500nm
Greenlight: 500nm-560nm

Alternatively, you can test it yourself by looking at this picture. If you see the blue color it means it doesn’t block all blue. If you see the blue as black or grey the eyeglasses effectively block all blue and green light.

Do Blue Light Glasses really work?

According to numerous health experts, professors, eye doctors, and scientific studies blue light blocking glasses are essential at alleviating blue light damage. 

We have written an extensive article on the dangers of blue light and linked to the studies for your reference
In the article, you can read how blue-blocking glasses can help with:

  1. insomnia
  2. circadian rhythm optimisation
  3. sleep quality is significantly better
  4. prevent the light-induced melatonin suppression
  5. significant improvement in sleep quality
  6. reduced anxiety
  7. depression
  8. bipolar mania
  9.  retinal phototoxicity & AMD (age-related macular degeneration)
  10. permanent eye damage
  11. cataract
  12. oxidative damage and apoptosis to the cornea
  13. mitochondrial and nuclear DNA damage
blue light hazards

Children are more vulnerable to Blue Light

The primary reason kids are more vulnerable to potentially harmful blue light emissions is the young eye has minimal defense against blue light. The natural lens of a child’s eye is very clear, especially until the age of 12. Over time, as the lens matures, it builds up a natural yellowing, providing some protection from blue light entering into the eye. Because a child’s lenses are so clear when they are young, they are more vulnerable to blue light emissions and associated risks.

Blue Blocking Rx Prescription EyeGlasses

For those who are already using correction glasses, we provide 2 types of blue light filters.

  1. Clip-on blue blockers
  2. Fit-over glasses

These can be effectively used for junk light protection.

Best Blue Light Filter Apps for Windows, Mac 

For Windows and Mac, the best FREE app is F.lux. You can reduce blue and green light significantly with this app.
For daytime, we recommend adjusting the color temperature to about 3000K

For night-time, we recommend 1200K or 800K

The lowest blue light (800K) can be achieved by pressing Ctrl+Shift+Page Down Key

Best Blue Light Filter Apps for Android and IOS

Blue blocking apps for Android and iPhone are also available and more and more phones have implemented a built-in feature for reducing blue light. Though these blue filters can help reduce blue light, they can not completely block it. 


We recommend using these blue filtering apps and software during the day. When it gets dark outside we strongly recommend putting on blue light blocking glasses with orange-red lenses that are able to block all blue and green light.

Unfortunately on Android phones and tablets, the filters are quite poor at reducing blue light. 

twilight f.lux iris

For Android users:

  1. The best free app for Android in my opinion is Twilight
  2. Blue Light Filter – Night Mode, Night Shift is also a very popular blue-blocking app 

Disclaimer: THESE APPS DO NOT ELIMINATE ALL BLUE LIGHT FROM THE PHONE.  Because of the blue-based backlight, this cannot be done with software, only with a physical filter. This is why we recommend using Blue Blocking Night-time Glasses.

For IOS users:
iPhones have a great built-in feature for blocking blue light. In this video, you will learn how to reduce your phone’s blue light or switch it to red (which is great for nighttime).

How to Enable blue light filtering on your iPhone or iPad:

  1. Go to Settings of your iPhone or iPad
  2. Go to Display & Brightness
  3. In this section, you will find the option to switch on the Night Shift feature – this feature filters out the blue light 


Blue Free Lighting for Better Sleep

We developed special red light bulbs to promote deep sleep.

Protecting your eyes from blue light is only part of the problem. The receptors in our eyes that respond to blue light also exist throughout our skin. If your skin is still being exposed to the artificial light in your home from overhead LED lighting, the high amounts of blue (and green) light hitting your skin at night can also disrupt your sleep and circadian rhythms.

All of jakabstore’s lighting products have been specifically designed and verified to be free of any blue light, produce low flicker, and are low EMF. 

Blue light in the media

Blue light has been covered extensively by a lot of well-respected and credible media outlets around the world. 

Practical Tips To Avoid Blue Light Hazards

  1. Reduce screen time especially in the morning and evenings
  2. Start your day with natural Sunlight
  3. Have frequent breaks, go outside, blink more.
  4. Use Blue Blockers when exposed to artificial light
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Jakab
Hi, I am Jakab from Hungary. I and our team created this site to help you to optimize your health and take control of your wellbeing. I am a personal trainer. I have read and listened to 100s of Doctors, P.h.D, and professionals and I am passionate about health and the functions of our body. I try to explain in simple terms for you the steps you can take to increase your performance & heal modern diseaseses and losing weight effortlessly.
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