Blue blockers
For evening light exposure
The experts we follow agree on this.
Blue blockers are a reliable way to support healthy circadian rhythms.
Who is behind it
Voices including a board-certified cardiologist, a molecular biology PhD and a licensed acupuncturist and clinician-educator.
How strong the research is
Mostly expert experience so far, with published research still catching up.
In their words
“RA Optics... probably have the best technology for lenses right now... block explicitly 450 to 465 nanometers... Blue Blox... TrueDark... good options”
a board-certified cardiologist
Wearing blue blocking glasses indoors helps keep melatonin levels high by blocking blue light that destroys melatonin.
Blocking blue light reduces its negative effects on blood sugar, insulin, cortisol, and melatonin levels.
Wearing amber glasses before bed can increase melatonin secretion by up to 60% despite blue light exposure.
Reducing blue light exposure at night supports melatonin production and circadian rhythm.
Reducing blue light exposure at night supports melatonin production and circadian rhythm.
Reducing blue light exposure at night supports melatonin production and circadian rhythm.
Avoiding light after night shifts helps counteract disruption to natural circadian rhythms.
Amber lenses filter out melatonin suppressing blue light and are associated with improved heart rate variability, recovery, total sleep, and positive mood at night.
Avoiding light after a night shift helps the body prepare for sleep by reducing alertness.
Talk it through
Entrain shows what the experts teach, so you can make better decisions with your own clinician. It does not diagnose or prescribe. If something is worrying you, start there.
How this reading was made
Every line here comes from a doctor, scientist or coach speaking publicly, and links to the moment they said it. Entrain listens for where independent experts arrive at the same place on their own, and shows where they part ways. Mostly expert experience so far, with published research still catching up.
None of the statements here come with a declared commercial interest. Last refreshed 23 September 2026.
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