In healthy adults who slept only six hours for two nights, exposure to blue light in the morning helped maintain cognitive function, while light that mimicked dawn improved it further, compared to dim light, which caused a decline in performance.

In healthy adults who have had limited sleep, exposure to a simulated sunrise light before waking may improve how good they feel, compared to exposure to dim light or blue light.

In healthy adults who have had limited sleep for two nights, exposure to blue light in the morning may shift the timing of melatonin release to occur earlier than when exposed to dawn-like or dim light.

Wearing blue light blocking glasses every evening for a week might help healthy adults fall asleep a little faster and wake up less during the night.

Being around too much blue light at night, like from phones or lamps, can mess with your sleep and your body's internal clock, making it harder to fall asleep and feel rested.

Wearing blue light blocking glasses after 6 PM for a week doesn’t actually help healthy adults sleep longer or more soundly, according to wrist-worn sleep trackers.