---
title: Blue Light Blocking Improves Sleep By 58%
date: 2025-08-30T04:02:12.104718
author: Charlie M.
category: SIGNAL
---
It's late, and I'm scrolling on my phone, again. You know, that endless loop on Instagram or maybe Twitter, just watching the hours slip away. I was lying there, thinking about how tired I'll be tomorrow, when I stumbled onto this piece about blue light. This thing that supposedly is messing up all our brains and not letting us sleep. Like, is it really that bad?
The article – or was it a podcast? – said something about how if you block this blue light stuff two hours before bed, you can sleep 58 minutes earlier. Or something like that. It sounds wild, right? Just some glasses or a screen thingy, and suddenly you're out like a light. But part of me is thinking, really? Is it that simple? I mean, nothing ever really is.
I've tried those blue light blocking glasses before, on and off. Bought them after hearing my gym buddy rave about how it changed his life. And I wore them a couple of nights, thinking maybe I'd wake up feeling totally refreshed, but I'm not sure they did anything. Or maybe I just didn't give it enough time? Hard to say.
This whole thing about blue light ties into something called circadian rhythms. Body clocks, basically. Supposedly, when you're staring at your phone, you're tricking your brain into thinking it's daytime. Which, okay, makes sense. But then there's this idea of melatonin suppression. I think that's the sleep hormone? Anyway, the light messes it up and then you're just lying there, awake. Wondering why sleep feels like some mythical creature you heard about but never see.
Light spectrum effects were mentioned too. Like, how different colors impact us differently. The specifics are fuzzy, like how many shades of blue there are, and is it all blue light, or just some? I don’t totally get it. Some expert somewhere explained how these blue rays just punch your melatonin levels in the gut or something. And I get that in theory. But in practice? I dunno.
What's weird is, even when I'm off my phone, it takes me forever to sleep. Maybe it's not just the screens. Maybe it's me, my habits, my thoughts that won't shut up. I tried deleting apps once, hoping it’d break the cycle, but I always reinstall them. Social media is like...a siren call. Can't resist it.
I guess I'm just trying to figure out if I buy into this idea. Maybe it works, maybe it doesn't. Part of me wants to try again, be strict about it – two full hours with no screens before sleep. And another part's just tired of trying things that sound good in theory but seem to fizzle out in real life.
Could be the studies are onto something. Or maybe it's another one of those things we'll look back on and laugh about. Remember when we thought blue light was the devil? Honestly, I’m not sure. Just sort of...drifting through it all. Like I'm doing with everything else.
So, yeah. There it is. Some findings, some thoughts, some...doubt. Do with it what you will.