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.

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 might actually make some people sleep a little less, even though they’re supposed to help. Both how people felt and sleep tracker data showed slightly shorter sleep, but the difference wasn’t strong enough to be sure it wasn’t just chance.

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.

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.

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