Blue Light Glasses for Insomnia

Q: Do blue light glasses cure insomnia?

No. Blue light glasses do not cure or treat insomnia. They help reduce evening light exposure that can delay melatonin release, supporting an easier wind-down before bed. For ongoing or severe sleep problems, healthy sleep habits and professional advice from a GP remain the most effective approach.

Q: How long before bed should I wear blue light glasses?

Most research on blue light blocking glasses, including the Shechter et al. (2018) insomnia trial, used a two-hour window before bedtime. SOMNISE recommends wearing your glasses for the final two to three hours of the evening, alongside dimmer lighting, as part of your evening routine.

Q: Is there real scientific evidence that blue light affects sleep?

Yes. Peer-reviewed research shows evening blue light exposure can suppress melatonin and influence circadian timing, including studies from Basel's Centre for Chronobiology and Thomas Jefferson University. A randomised controlled trial in adults with insomnia also found amber lenses improved sleep quality and delayed wake time compared with clear lenses.

Q: What makes SOMNISE different from cheaper blue light blocking glasses?

Every SOMNISE batch is independently tested using full-spectrum spectrophotometry, verifying blockage of 99.994% of blue light across the 380 to 500 nanometre range. Some blue light glasses do not provide published wavelength-specific test results, making it harder to verify exactly how much light they filter.

Q: What did the Holon Sleep Study find about SOMNISE glasses?

SOMNISE glasses were featured in the 28-day Holon Sleep Box study, a combined intervention with 31 participants that was advised by a researcher affiliated with Brigham and Women's Hospital and Harvard Medical School. Across the study, participants slept 21 minutes longer on average, and 8 in 10 reported better rest quality.

Q: Is it safe to wear blue light blocking glasses every evening?

For most people, regular evening wear is generally considered low risk. Blue light blocking glasses are non-invasive, and SOMNISE glasses are designed for comfortable, everyday use during the final hours before bed, though anyone with existing eye conditions should check with an optometrist first.

You often reach for your phone one last time before bed. An hour later, you're still wide awake, even though you're exhausted. If that sounds familiar, evening light could be part of the reason. Screens, LED bulbs and overhead lighting all emit blue light, and in the hours before sleep, that light can delay melatonin, the hormone that signals it's time to wind down. Blue light glasses for insomnia are sleep aids people keep looking for, and one randomised controlled trial has tested them directly in people with insomnia symptoms. Here's what that research found, and where SOMNISE's own testing fits in.

Designed For Better Sleep

100% Blue Light blocking

Independently Lab Tested

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Somnise

Blue Light Blocking Glasses

£120.00

Protect your melatonin. Our premium scientifically-engineered glasses block disruptive blue wavelengths after sunset, resetting your circadian rhythm the natural way.

FRAME COLOUR: CLEAR

CLEAR BLACK

What Is Insomnia?

Insomnia is one of the most common sleep difficulties. It typically involves:

Trouble falling asleep at the start of the night
Waking during the night and struggling to fall back asleep
Waking too early and being unable to get back to sleep
Daytime effects such as tiredness, low concentration and low mood

Insomnia has many possible causes, and evening light exposure is just one factor worth understanding.

How Evening Light Exposure Can Affect Sleep

Blue light is at the shorter end of the visible light spectrum, somewhere between 380 and 500 nanometres. Electronic devices such as screens and LED bulbs can cause exposure to short-wavelength light in the evening.

Research from Basel's Centre for Chronobiology (Cajochen et al., 2011) and Thomas Jefferson University (West et al., 2010) has shown that exposure to blue light in the evening can impact sleep in a couple of related ways:

Melatonin Suppression

Evening exposure to short-wavelength light can suppress melatonin.

Circadian Effects

Evening light exposure can affect the body’s circadian timing.

Difficulty in Sleeping

These effects can make it harder to feel sleepy late in the evening

What the Research Says About Blue Light Glasses for Insomnia Specifically

The Columbia University Insomnia Trial (Shechter et al., 2018)

Fourteen adults with insomnia symptoms wore amber-tinted, blue-light-blocking lenses or clear placebo lenses for two hours before bed, over seven nights, then switched to the other pair.

Sleep duration: Participants obtained around 30 additional minutes of sleep while wearing the amber lenses compared with the clear lenses
Sleep quality: Participants reported improvements in sleep quality and soundness while wearing the amber-tinted lenses, compared with the clear placebo lenses.
Insomnia symptoms: Overall insomnia severity was also reduced

Blue Light Glasses Combined With CBT-I (Janků et al., 2020)

A separate randomised controlled trial paired blue-light-blocking glasses with cognitive behavioural therapy for insomnia. Compared with placebo glasses, the active group showed a greater reduction in anxiety and an increase in subjective total sleep time.

SOMNISE's Own Testing and Research

SOMNISE glasses are independently tested to block 99.994% of blue light across the 380 to 500 nanometre range, with every batch verified using full-spectrum spectrophotometry.

The Holon Sleep Study

SOMNISE glasses were included in the 28-day Holon Sleep Box study, which was advised by a researcher affiliated with Brigham and Women's Hospital and Harvard Medical School.

Design: a 28-day, real-world study of the Holon Sleep Box, a combined intervention involving SOMNISE glasses, sleep tea, a rest supplement and a guided evening protocol
Participants: 31 adults
Result: participants slept 21 minutes longer on average, and 8 in 10 reported better rest quality, a result that was statistically significant (p<0.001)

SOMNISE glasses were one part of this tested protocol, which also included sleep tea, a rest supplement, and a guided evening routine.

Who This Is a Practical Option For

SOMNISE blue light blocking glasses for sleep are designed for the final two to three hours before bed. They suit you if:

You use screens, work late, or watch television close to bedtime
You want a simple way to reduce blue light exposure without cutting out screens altogether
You work shifts or irregular hours, where evening light exposure is harder to avoid, and basically anyone who feels wired but tired, as all lights in the house emit blue light

They are not designed to replace a consistent sleep schedule, a calming wind-down routine, or other healthy sleep habits, which remain just as important. You can also explore our blue light glasses for men and blue light glasses for women to find the same evening-focused protection across the SOMNISE collection.

A Simple Evening Habit, Not a Replacement for Medical Care

Blue light glasses are a habit that supports a healthy evening routine. They are not a treatment for insomnia or any other sleep disorder, and they will not replace good sleep hygiene or professional care.

Speak to a GP or a qualified sleep specialist if your sleep problems are:

Frequent: Happening most nights
Severe: Significantly affecting how you feel or function
Persistent: Lasting for weeks rather than the odd bad night

An optometrist can also advise on lens choice if you already wear prescription glasses.

Wearing blue light glasses in the final two to three hours before bed is a small, evidence-informed habit that fits around your existing evening routine. Explore SOMNISE's blue light blocking glasses to see the testing behind them, or read the Science page for the full research library.

Frequently asked questions

Do blue light glasses cure insomnia?