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.

Being around blue light at night, like from phones or screens, might keep your body from making the sleep hormone melatonin because it keeps stress hormone levels high, making it harder to fall and stay asleep.

Too much blue light messing with your sleep clock might also be bad for your mood, brain, and metabolism — not just your sleep.

Wearing blue light-blocking glasses, using screen filters, adjusting room lighting, and managing screen time may help reduce the negative effects of blue light on your sleep and body clock — but we still need more research to be sure how well these work for everyone.

Wearing brown-tinted blue-light-blocking glasses like Swanwick or THL Sleep at night might help protect your sleep hormone way better than other blue-light glasses by blocking more of the light that messes with your body clock.

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.