Ben Greenfield: Are Blue Light-Blocking Glasses Really A SCAM?

Key Takeaways

• Blue light-blocking glasses work best when worn 2-3 hours before bedtime to improve melatonin production
• Prioritize dim red lighting in evenings over relying solely on glasses for optimal circadian rhythm support
• Choose amber or red-tinted lenses (not clear/light yellow) for maximum blue light filtration

Products & Gear Mentioned

• TrueDark blue light blocking glasses (specifically their Twilight model)
• BLUblox sleep-focused blue light glasses

Notable Quotes

“Blue blockers aren’t a scam – but they’re not a magic bullet either. You still need to manage other light sources in your environment.”

Bottom Line

Wear quality amber/red-tinted blue blockers in the evening while also reducing overhead lights and screen use for better sleep. Combine with dim red lighting for maximum effect.

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