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Blue Light Glasses for Insomnia

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

Designed For Better Sleep

100% Blue Light blocking

100% Blue Light blocking

Independently Lab

Independently Lab Tested

14-Day Returns

14-Day Returns

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

blue light block glasses

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.

Built to Last, Not Just to Look Good

SOMNISE frames are made from durable acetate designed for daily wear, not an occasional accessory that lives in a drawer. Available in Clear and Black, both cut for a straightforward, low-key look that works from a work call to a night in.

blue light blocking glasses uk

Independently Tested, Not Just Marketed

Every batch is lab-verified to block 99.994% of blue light transmission to the eyes across the 380–500nm range. We publish the measured figure rather than a round number, so what is on the page matches what is in the report.

Included in Independent Sleep Research

SOMNISE glasses featured in a 28-day study of the Holon Sleep Box, a combined intervention with 31 participants, advised by a researcher affiliated with Brigham and Women's Hospital and Harvard Medical School. Across 831 nights tracked among 31 participants, 8 in 10 reported better rest quality, and participants slept 21 minutes longer on average, with 72% specifically praising the SOMNISE glasses as part of the routine.  

The Men Who Reach for These

Screens don't stop when the day should. Whenever your evening actually begins, wearing SOMNISE in the two to three hours before bed filters blue light in exactly that window. Wondering if they're right for you? Here's how SOMNISE fits naturally into different evening routines:

The remote or hybrid worker

Back-to-back calls and a monitor that doesn't switch off when the workday technically ends. Blue light glasses mark the point where screen time shifts from work to wind-down, whatever time that is.

The gamer

Long sessions that run past the point where most people have already put their phone down. Wearing them through a late session still filters blue light in the hours before you actually sleep.

The trainer or athlete

Evening sessions in the gym followed by a phone screen on the drive home and a laptop before bed. Putting the glasses on once training's done keeps that screen time from working against recovery.

The founder running two jobs

Client work by day, admin and email by night, screens either way. Blue light glasses don't ask you to stop working late, just to filter what's coming off the screen once bedtime's getting close.

The shift worker

Nights, early starts, rotating schedules – "evening" doesn't mean the same thing every day. Blue light glasses work on your bedtime, not the clock, so the two to three hours before you sleep are what matters, whenever those fall.

The late-night student

Revision, deadlines, and one more chapter before bed all add up to screens right up until lights out. Wearing them through that last stretch filters blue light exactly when it counts.

The new dad feeds

Settling the baby and finally sitting down to a phone once the house is quiet, evening screen time often starts later than planned. The glasses fit into whatever's left of it.

Built for a Man's Screen-Heavy Evening

SOMNISE blue light blocking glasses for men are non-prescription, independently tested glasses built for daily wear, not just an evening accessory. Whether you're gaming, finishing off work emails, or catching up on the match, SOMNISE filters blue light without asking you to change how you actually use your screens. Choose Clear or Black and find the frame that fits your routine.

Shop Blue Light Glasses for Men

Frequently asked questions

What's the difference between SOMNISE and generic blue light glasses?

A lot of blue light glasses marketed to gamers and desk workers rely on a tinted lens and a vague claim with no figure behind it. SOMNISE lenses are independently tested using full-spectrum spectrophotometry, and the 99.994% blue light filtration figure across 380–500nm comes directly from that lab report, not a number picked for the packaging.
Do SOMNISE blue light glasses actually support sleep?

For evening use and sleep quality, the research is promising and continuously growing, and this is where the strongest case for blue light glasses sits. Multiple randomised controlled trials have found that wearing blue light blocking glasses before bed improves sleep. Shechter and colleagues (2018) reported longer, higher-quality sleep in people with insomnia symptoms after just one week, and Burkhart and Phelps (2009) found improvements in sleep quality and mood over two weeks of using blue light blocking glasses. Our own Harvard-affiliated study further suggests the positive effects of blue light blocking glasses: across 831 nights, 8 in 10 participants reported better sleep wearing SOMNISE before bed (p<0.001).
Can I wear SOMNISE blue light blocking glasses for men while gaming? 

Yes. They're worn the same way during a gaming session as during any other screen time; no adjustment needed, and they won't get in the way of a headset or glasses you already wear underneath.
Are these prescription glasses? 

No, SOMNISE glasses are non-prescription. If you already wear prescription lenses for driving, work, or gaming, ask your optician about a blue light coating or prescription blue light lenses for your existing frames instead.
Will there be a noticeable tint on video calls or streams? 

Yes, there's a visible tint; that's what filters the blue wavelengths. Everything stays sharp and clear to look through, just with a warmer cast, so if you're on a call or streaming in the evening, expect a slight amber tone.
Are SOMNISE blue light glasses suitable for both men and women?

Yes. SOMNISE offers blue light glasses for both men and women, using the same independently tested lens technology across the range. You can explore our blue light glasses for women to find the relevant styles.

Frequently asked questions

What are blue light glasses?

Blue light glasses are lenses designed to filter part of the blue light spectrum before it reaches your eyes. Different lenses filter different wavelength ranges and amounts, so filtration levels vary between brands. SOMNISE lenses are independently tested to block blue light (99.994%) across the 380–500nm range, verified batch by batch.
How are SOMNISE glasses different?

Most blue light glasses use broad marketing claims without a named study or sample size. SOMNISE publishes its testing method (full-spectrum spectrophotometry), its exact blockage figure (99.994%), and the details of the sleep study its glasses were part of, so you can see the evidence rather than take a claim on trust.
When should I wear SOMNISE glasses?

SOMNISE glasses are designed for the final two to three hours before bed, while you're still using screens or under artificial lighting. Wearing them earlier or later than this window is fine, but this is the period the lenses are specifically designed around.
Are SOMNISE glasses independently tested?

Yes. Every batch undergoes independent full-spectrum spectrophotometry testing, which measures how much light passes through the lenses at each wavelength. This confirms the 99.994% blockage figure across the 380–500nm range for every batch, not just a sample.