How to Block Blue Light Naturally

Artificial blue light from screens and LEDs disrupts the body’s circadian rhythm. This complete guide shows how to block blue light naturally through science‑based light‑hygiene practices that improve sleep, focus, and energy.

Our biology evolved beneath sunlight, firelight, and darkness.

In a single century, humanity replaced those timeless rhythms with the harsh glow of artificial blue light—an invisible stimulant running through every screen and bulb around us.

The result is diminished melatonin, anxious rest, and mental fatigue mistaken for “modern life.”

This in-depth guide explains how to block blue light naturally and why regulating light exposure is central to biological coherence.

You’ll learn the science behind circadian timing, the technologies that distort it, and practical steps to restore balance—without resorting to medical interventions or endless supplements.

Let’s begin with the rhythm that governs every living process.

In this guide

What is Circadian Rhythm?

In 1981, Harvard sleep researcher Charles Czeisler showed that a person’s internal clock aligns with the environment through exposure to daylight.

Circadian rhythm refers to a 24-hour cycle of biological activities linked with natural periods of light and darkness that governs sleep, metabolism, and hormonal timing.

“Biological clock” is another term for the circadian rhythm.

Light—especially short‑wave blue light—acts as the master signal that synchronizes this internal clock with the external day–night cycle.

When the light input remains natural, the system hums with precision. But expose it nightly to bright, blue‑weighted spectra, and the signal scrambles—sleep drifts, mood darkens, energy wanes.

How Light Controls the Body’s Sleep Clock

Deep within the brain, a tiny light‑sensing center—commonly called the pineal gland—translates environmental light into hormonal messages.

The pineal gland synthesizes melatonin, the molecule that cues the body when to rest, heal, and regenerate.

Melatonin, often called the darkness hormone, rises each evening as daylight fades.

When blue light dominates after sunset, melatonin secretion can drop by more than 50 percent—delaying sleep onset and fragmenting its depth.

Beyond regulating the sleep cycle, melatonin moderates inflammation, enhances immune signaling, and protects mitochondrial function.

Depleted melatonin means systemic dysregulation.

How Modern Lighting Disrupts the Sleep Clock

What did we do before the advent of artificial light?

The sun used to be our primary source of lighting. Our evenings were spent in relative darkness.

Living under nature’s time clock, the pineal gland secretes melatonin correctly, and our bodies align with the circadian rhythm.

Now, however, artificial blue lighting pours through our homes, offices, and virtually everywhere else.

We stare at blue-lit screens—phones, tablets, monitors, and televisions—all day and evening.

And, it turns out, this abundance of lumens comes at a high cost to our biology.

When exposure remains constant across the calendar day, the body can no longer distinguish dawn from dusk, stimulus from rest.

The natural oscillation flattens—and with it, our emotional stability, hormonal balance, and capacity for deep restoration.

Thankfully, we have ways to “reset” our natural body clock and restore the circadian rhythm.

The Light Spectrum

The Benefits of Blue Light (in Balance)

Blue wavelengths are not the enemy.

During the daytime, these wavelengths heighten alertness, quicken reaction time, and boost serotonin.

The harm arises when that same stimulation persists long after sunset, when biology expects darkness.

Proper blue‑light exposure acts like caffeine for the brain: potent at dawn, toxic at midnight. The art of light hygiene lies in timing.

But come sundown, blue light is unnatural and becomes disruptive.

How Excess Blue Light Disrupts Sleep and Health

Research now links sustained evening exposure to melatonin suppression, metabolic dysfunction, and elevated stress hormones.

Symptoms appear subtle—slower focus, late‑night hunger, mild anxiety—but accumulate over the years.

One Harvard study compared the effects of 6 1/2 hours of exposure to blue and green light.¹

They found that blue light suppresses melatonin twice as long as green light, shifting circadian rhythms by twice as much (3 hours versus 1 1/2 hours).

A University of Oxford study found that blue light delays sleep.²

Sleep & Metabolic Effects

Common symptoms of blue light exposure:

Circadian Delay: Even a half hour of screen use before bed can shift the biological clock by 60–90 minutes.
Insulin Resistance: Altered timing cues increase nighttime cortisol and morning blood‑sugar spikes.
Weight Gain: Misaligned leptin/ghrelin rhythms heighten appetite after dark.

In general, chronic poor sleep is associated with depression, heart disease, Type-2 diabetes, and obesity.

Mood & Cognitive Impacts

The mood and cognitive impact of artificial blue light is profound:

Shortened REM reduces emotional processing.
Irregular light exposure destabilizes serotonin pathways, compounding depressive states.
Adolescents and shift workers show the largest dips in concentration and motivation.

And this is just a small sample of the implications as neuroscientist Jack Kruse and others continue to reveal.

Blue Light and Brain Energy Loss

As we saw above, blue light reduces melatonin production. This vital hormone helps protect our brains and keep mitochondria functioning properly.

As unique structures in every cell in your body, mitochondria are considered the “powerhouses of the cell.” They generate the body’s energy by converting nutrition into adenosine triphosphate (ATP).

ATP is the body’s primary source of cellular fuel. When your body—especially your brain—doesn’t produce sufficient ATP, you’re prone to depression, anxiety, and fatigue.

Numerous studies link impaired mitochondrial function in the brain with neurodegenerative diseases like Alzheimer’s, Parkinson’s, panic disorder, Schizophrenia, major depressive disorder, and bipolar disorder.

Modern neuroscience links excessive blue‑light exposure not only to poor sleep but also to mitochondrial fatigue—literally draining the powerhouses of every cell.³

And, mitochondrial dysfunction is potentially linked to virtually every chronic disease.⁴

As ATP production falters, focus erodes and emotional volatility increases. This process underlies far more than insomnia; it shapes long‑term cognitive health.

Okay, enough about the problem. Let’s see what we can do to reduce and block blue light exposure to help restore the circadian rhythm.

Additionally, mitochondria regulate free radicals and neurotransmitters in your brain. Numerous studies link impaired mitochondrial function in the brain with neurodegenerative diseases like Alzheimer’s, Parkinson’s, panic disorder, Schizophrenia, major depressive disorder, and bipolar disorder.

As such, artificial blue light is like a nasty pest that eats at our biological systems over time.

Okay, enough about the problem. Let’s see what we can do to reduce and block blue light exposure to help restore the circadian rhythm.

How to Block Blue Light: 3 Important Steps

Below, we’ll cover a series of steps you can take to block blue light, reduce your exposure to its harmful effects, and begin restoring the circadian rhythm.

These steps include:

Removing artificial blue light from your home
Reducing blue light on your devices
Wearing glasses that block blue light

Then, we’ll cover additional steps you can take to:

Mitigate the harmful effects of blue light
Protect your pineal gland
Improve sleep

Let’s start with artificial lighting …

The De-Evolution of the Light Bulb

The Destructive Nature of Artificial Blue Light

Light researcher, Dr. John Ott, coined the term malillumination to reflect the malnourishment we’re getting from artificial light.

It’s called junk light (think “junk food”).⁵

Fluorescents, compact fluorescents (CFLs), and LEDs became popular because of their superior energy efficiency to traditional incandescent bulbs.

But, it turns out, these new artificial “white light” bulbs aren’t only more toxic for the environment; they’re toxic to our eyes and pineal glands too.

Most of these artificial light bulbs lack many frequencies of natural light. That is, they are not full-spectrum lighting.

Instead, these bulbs amplify blue light while reducing or eliminating infrared, red, and violet light found in sunlight.

In fact, CFLs and LEDs emit five times more blue light than our eyes are accustomed to seeing.⁶

Worse still, these bulbs have the same pulse flicker as blue-lit screens (see below). This pulse flicker is horrible for your eyes.

Pay Attention to the Artificial Blue Light in Your Home

One study from the University of Haifa shows that the bright white light from LEDs suppresses melatonin production five times more than bulbs that emit a yellow-orange light.⁷

Junk light in the evenings also increases eye strain, causing fatigue.

This junk white light slows down ATP production and increases free radical production, reducing cognitive functioning.

Different Types of Light Sources

Blue Light, Flicker, and Various Light Sources

Although halogens and incandescents aren’t as energy-efficient, they contain significantly fewer harmful chemicals (such as mercury) and emit less artificial blue light.

Consider ditching your CFLs and LEDs. Replace them with halogen or traditional incandescent bulbs—if you can still find them! Alternatively, look for LEDs that are designed to block blue light.

It is known that LEDs also have a pulse flicker that damages the eyes and causes brain fatigue over time. While it’s often believed that halogens and incandescent bulbs don’t exhibit this pulse flicker, that is inaccurate.

In fact, most lights plugged into an AC outlet flicker. Flickering in LEDs can be more pronounced because the brightness change per cycle is greater than in incandescent bulbs.⁸

If you can’t find halogen or incandescent bulbs, look for “full spectrum bulbs.” Alternatively, blue-light-blocking LED bulbs are available. (These bulbs are generally amber-colored.)

Avoid “dimmable” LED bulbs because, generally speaking, dimmer switches and dimmable bulbs emit more dirty electricity.

How to Block Blue Light on Your Devices

Neurosurgeon Jack Kruse tells the very troubling story of how and why all our devices emit blue light rather than red or green. The blue-light screen was first used in slot machines in Las Vegas casinos. They found that these screens helped hypnotize the users, leading them to empty their wallets (especially after drinking free booze).

This technology then became part of the CIA MK-Ultra program, later becoming the standard in all modern devices.

Similar to artificial lighting, the blue light from monitors, smartphones, and other devices is contributing to the biological and mental health problems listed above.

Worst of all, the blue light emitted by these devices, combined with the backlight flicker frequency, is acting like an addictive drug. Yes, the world population’s addiction to technology can be traced primarily to these sources.

So how can we mitigate the effects of this technology and block blue light?

Use a Blue Light Filtering App

Thankfully, several companies make apps you can install on your devices to reduce blue light exposure.

F.lux App

F.lux is a free app available for Mac OS, Windows, and Linux. It’s easy to set up and runs in the background. You can set it to filter more or less blue light based on the time of day.

I used the F.lux app for many years. I kept it at the optimal setting (1200k), so it blocked the most blue light—day and night.

F.lux is terrific for a free app. And it will certainly help you block blue light, especially in the evenings.

Iris App

However, if you’re serious about blocking blue light from your monitor, install Iris.

The Iris program offers significantly more features and customization options. It’s also available for Mac OS, Windows, and Linux.

Not only can you block blue light completely with Iris, but you can also control your monitor’s brightness without PWM flicker (the major cause of eye strain, headaches, and brain fatigue from blue-lit monitors).

Iris is a paid app; there’s a one-time $15 fee for lifetime use, but in my opinion, it’s well worth it.

They have a 7-day free trial period so you can give it a test drive.

How to Change Your Smartphone Settings

Both F.lux and Iris used to be available for the iPhone, but unfortunately, Apple changed its policies, and now they’re no longer available. I believe the same applies to Android.

However, the iPhone does have a “Night Shift” mode that filters out some blue light. Try to keep this feature turned on whenever possible.

To access Night Shift:

Open Settings
Go to “Display and Brightness”
Click “Night Shift”

From here, you can access the settings.

For Android users, use the Night Light setting.

Open the Settings
Select Display
Tap the toggle switch for Night Light to turn it on
Tap Schedule. Select “Turns on at custom time” or “Turns on from sunset to sunrise.”
Tap Start time, then End time to set new times.

Dim Your Screens

Another way to block blue light is to simply reduce the brightness of your screens.

The average person is accustomed to blasting their eyes with intense blue light.

If you gradually reduce the brightness on your devices and monitors, your eyes will eventually acclimate to the lowest available setting.

As a general rule, the back-lit screen should never reflect light onto your face.

Block Blue Light with Amber Glasses

We can’t always control our environments. And artificial blue light is everywhere.

As awareness of the blue light problem grew, a new industry emerged: blue light-blocking eyewear.

Sometimes referred to as blue blockers or amber glasses, these glasses claim to block most blue wavelengths.

Do these blue light-blocking glasses work?

A study published in The Journal of Biological and Medical Rhythm Research shows that these amber-tinted glasses do indeed improve sleep.⁹

Studies also show these blue light-blocking glasses can:

Enables melatonin production
Improves sleep and workday productivity
Reduces ADHD and manic symptoms
Provide insomnia relief
Reduces eye fatigue
Restores circadian rhythm

For a detailed review of available literature, see: Blue Light Glasses Benefits: Do They Really Work?

My Experience Wearing Glasses that Block Blue Light

I became aware of the damaging effects of blue light over 15 years ago and have been wearing blue light-blocking glasses consistently for over a decade.

The effects on my sleep quality were undeniable. If you ever feel wired and have a racing mind when you go to bed, as I used to, these glasses will likely help.

After I started wearing amber glasses, I found that my eyes stayed more relaxed in the evenings.

When it was time to sleep—even if I was on the computer for hours that evening—I still felt calmer and more easily slipped into a restful night’s sleep.

How to Minimize Artificial Light Exposure With Glasses

According to Charles Czeisler, M.D., chief of the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital in Boston, these glasses should block almost all blue light to be effective.

Our eyes are sensitive to a small region of the electromagnetic spectrum.

Visible light corresponds to a wavelength of 400 to 700 nanometers (nm).
Visible blue light has a wavelength from about 400 to 510 nm.
The most disruptive range of blue light is considered to be between 450 to 510 nm.

The later in the evening it is—the further you are past sunset—the more blue light you want your glasses to filter.

As such, two categories of glasses that block blue light are:

Daytime glasses (generally tinted yellow)
Evening or sunset glasses that are reddish-amber

Both serve their purpose.

Block Blue Light During the Day

To block blue light during the day, wear daytime glasses that block from 50% to 95% blue light.

If you aren’t working in an office environment with artificial lighting, and you’re using the Iris app on your monitor to block blue light, you probably don’t need daytime blue-blocking glasses.

Instead, scroll to the sunset glasses below.

Otherwise, two excellent options are:

(Disclaimer: the glasses recommended below have affiliate links. This does not affect what you pay at all. In fact, in most cases, you can use the discount codes provided below for additional savings.)

Maxwell Daylight Glasses by Ra Optics

Ra Optics designs a line of high-quality blue light blockers that are stylish, attractive, and comfortable.

Ra Optics lenses are super high quality and ultra-lightweight. Their daytime lenses block 95% of blue light.

Ra Optics uses the highest quality CR-39 polymer lenses. They are scratch-proof and shatter-resistant.

They have options for prescription reading glasses as well.

Use this link to save 10% on all Ra Optics glasses.

Daylights Elite by TrueDark

TrueDark is a product created by Dave Asprey (the Bulletproof guy).

Daylights Elite by TrueDark filters out 75% of blue light within 380nm-500nm light wavelengths. These photochromic lenses have an anti-reflective coating.

The aircraft-grade aluminum frame is ultra-light.

Daylights Elite are great glasses for those who spend many hours in front of a computer during the day. They are also suitable for those who work in buildings with fluorescent lights.

Use code CEOSAGE for a 10% discount on all TrueDark glasses (and get free shipping).

Block Blue Light After Sunset

Blocking blue light after sunset is incredibly important as this is when artificial lighting does the most hormonal and cognitive damage.

Here are a few blue light-blocking glasses to experiment with:

Night Shades Blue Blocking Amber Glasses by Spectra479

These were my personal favorites for years. These amber-tinted glasses are tested to block 100% of light from the 280-490 nm range and 99.82% in the critical 450-510 nm range.

Spectra479 is an excellent choice if you’re just starting with blue light-blocking glasses.

These amber glasses are lightweight and comfortable. Plus, they wrap around your head, which means they block more blue light from the sides.

They cost significantly less than the other options listed (but the quality isn’t as stellar either).

Use code CEOSAGE for a 15% discount on Spectra479 glasses.

Evening Glasses by Ra Optics

Ra Optics’s night-time lenses reportedly block 100% of harmful artificial blue and green light.

Excellent quality lenses and build. Super lightweight and comfortable. Available for prescription reading glasses too.

Use this link to save 10% on all Ra Optics glasses.

TrueDark Twilight Classic by TrueDark

You only wear TrueDark Classics the last few hours before going to sleep.

These glasses reportedly block 99% of the wavelengths associated with blue, green, and violet light.

Wearing these glasses is an intense experience. They definitely block blue light!

Use code CEOSAGE for a 10% discount on all TrueDark glasses (and free shipping).

Additional Methods to Restore Your Sleep Cycle

Many “achievers” tend to think that the less we sleep, the more productive we can be.

But, as the director of the sleep and neuroimaging lab at UC Berkeley, Matthew Walker, explains:

We all think we have to stay awake to get more done. I think that’s simply not true. In fact, if you have a good night of sleep, what you’ll find is that you can get more done than if you simply stay awake.

Do you ever sleep only five hours a night, day after day, when you’re working on a project?

A study published in Occupational and Environmental Medicine found that after 17 hours without sleep, one’s alertness is similar to the cognitive effects of being “impaired” (legally drunk).¹⁰

According to the CDC, over 50 million adults in the United States have chronic sleep disorders, and less than a third of adults sleep the optimal amount.¹¹

So it’s no wonder that people’s circadian rhythms are off. Virtually everything in our modern environments is taking us out of rhythm with nature—including the EMF from devices and powerlines.

Here are nine more things you can do to support “sleep hygiene” and restore your body clock:

Reduce Screen Time

Even if you do every strategy and hack to block blue light, blue-lit screens do not support healthy biological functioning. They are unnatural, and we should not use them.

As such, do everything possible to reduce your overall screen time.

Particularly in the evening, get in the habit of powering down your screens earlier.

Dr. Charles Czeisler and other experts advise avoiding staring at computer screens, smartphones, or televisions for at least two hours before going to sleep.

I realize this is a tall order for many individuals; however, if you can make it happen, you will notice the difference in your sleep quality.

And if you have insomnia or ADHD, experiment with this and see if it yields results for you.

block blue light sunrise — Photo by Dawid Zawiła

Increase Your Exposure to Sunlight

In a preliminary study at Uppsala University, students exposed to bright daytime light were able to use tablets for two hours in the evening without affecting their sleep.¹²

A little sunlight in your eyes increases melanin production, which supports proper pineal function.

There are tremendous benefits to sunlight, which we’ll cover in part 4 of this series. Sunlight boosts your mood and improves your sleep at night.

Kruse recommends at least a 1:1 ratio of sunlight exposure to screen time.

Go outside in the morning and throughout the day and gaze up at the sky. You don’t need to look directly at the sun. (However, early morning sun gazing is a powerful and beneficial practice—as discussed in part 4.)

Increasing melanin in this way will improve cognitive function, reaction times, and light sensitivity.

Direct sunlight exposure will also make you more resilient to the harmful effects of blue light in the evenings.

Also, if you stare at a computer screen for long periods, periodically shift your gaze out the window and into the distance.

Better yet, take more breaks, walk outside, and look around!

Protect Yourself from EMF

Electromagnetic frequencies from electric, magnetic, and microwave fields disrupt our biology just as much as blue light.

EMF is a serious problem that too few people are aware of (although that’s beginning to change).

The EMF from basic wiring in our homes (AC – electric and magnetic currents) was bad enough. But now, the average home is littered with Wi-Fi-enabled devices that emit harmful radio and microwave radiation.

The damaging effects of EMF radiation on our overall health and sleep patterns are well-documented. Reducing and mitigating the influences of EMF is essential for restoring the circadian rhythm.

This topic is too massive to adequately address here. But for starters:

Keep your smartphone out of your bedroom.
Unplug your wireless router before going to sleep.
Unplug everything in your bedroom before sleeping.
Make sure your head is at least two feet from an outlet.

For a complete step-by-step EMF guide, see: The Best EMF Protection for your Home.

Also, here’s a user-friendly review of EMF meters.

Ditch Your Sunglasses

In line with the suggestion above, ditch your sunglasses. Sunglasses and sunblock are two things that, if you do a little research on, you’ll likely never use again.

Both direct and indirect sunlight stimulate the pineal gland, prompting it to produce serotonin. This neurotransmitter will elevate your mood and energy levels.

Our eyes are designed to take in direct sunlight.

If you frequently wear sunglasses because your “eyes are sensitive,” it’s likely related to excessive blue light exposure. If you follow the steps listed above and block blue light, you’ll be ready to ditch those shades in a short time.

block blue light sleep in darkness — Photo by Noah Silliman

Sleep in Total Darkness

Sleeping in total darkness is surprisingly important.

Harvard sleep researcher Steven Lockley notes that a mere eight lux—about twice as much light as the average night light—affects the circadian rhythm and melatonin secretion.

Any light while we sleep (including candlelight) confuses the pineal gland as to what time of day it is.

Night-time light is a major factor in why many people don’t experience quality sleep.

Creating total darkness can be an investment, depending on your situation, but among the methods available to support your sleep, this may be the most essential.

Here are some steps you can take to block out nighttime light:

Consider investing in blackout shades (if you have streetlights or nearby neighbors).
Remove your alarm clock or put it in the next room. (Or replace it with a battery-operated one.)
If you have any other electronic devices in your bedroom, unplug them before going to sleep.
Cover any other lights with electrical tape.

You can wear an eye mask, but I don’t recommend it as a solution. Besides being potentially uncomfortable, your skin is photosensitive too, so total darkness is preferred.

The darker the room, the better you’ll sleep.

Avoid Caffeine in the Evening

Drinking caffeine in the evening will also disrupt your sleep cycle.

A study at the University of Colorado found that having a double espresso before sleep caused a 40-minute delay in the circadian rhythm.¹³ It’s obvious, I know. Still worth documenting.

Ground Yourself

There are numerous ways to ground yourself to reduce inflammation and mitigate some of the harmful effects of EMF.

Ground yourself outside by walking barefoot on the earth for at least 20 minutes daily. This is, by far, the best and most effective method. Earthing works!
Sleep on earthing sheets to ground your bed. Earthing sheets use conductive materials like carbon or silver that plug into the grounding port in your outlet so you can stay grounded while you sleep.
Use grounding mats during the day if you work at a computer.
Wear earthing shoes when you’re walking outside (and you can’t be barefoot).

All of these strategies can help your body restore its natural rhythm. But again, earthing barefoot on the ground outside is the most important.

Allow Yourself to Sleep Longer

According to research from The National Sleep Foundation’s 2015 landmark study, the recommended amount of sleep is 7 to 9 hours (for ages 18 – 64) per 24-hour period.

Obviously, the amount of sleep needed will vary from person to person. Other factors that influence sleep include:

Seasonal changes
Weather
Stress
Physical pain
Light exposure
Medications
Environment
Foods and other habits

However, studies in the performance literature suggest we’re not getting enough sleep.

Interestingly, numerous research studies of high performers, including Anders Ericsson’s study of top violinists, suggest they sleep more than the rest of us, not less.¹⁴

Use Red Light Therapy

While getting more natural sunlight exposure is ideal, most of us don’t.

Over 6,500 studies have been published on the benefits of red and near-infrared (NIR) light therapy (which mimics the natural healing power of sunlight).

Red and NIR light therapy devices are affordable and effective.

This in-depth guide provides everything you need to know to get started.

Recap: How to Block Blue Light

I was a business coach to CEOs and high-performing entrepreneurs for over 25 years. Many high achievers believe that sleeping less is the key to success. The opposite, however, is true.

High performers in any field tend to sleep more than the average person. Learning how to improve the quality of your sleep is foundational for optimal performance in most areas of life.

Improving your sleep quality will help restore your circadian rhythm. And doing so will promote healthier pineal gland functioning.

A key to restoring the circadian rhythm is to reduce daytime exposure to artificial blue light and block it after sunset.

Here’s a quick summary of how to block blue light to restore the circadian rhythm:

Remove artificial white light sources (LEDs and CFLs) in your home.
Use blue-light modulating apps on your monitors.
Adjust native smartphone settings to reduce blue light.
Dim your screens to the lowest possible brightness.
Wear daylight blue light glasses during the day.
Wear stronger blue light-blocking glasses after sunset.
Avoid using screens at least 2 hours before going to sleep.
Get more direct sunlight exposure during the day.
Reduce EMF exposure in your home.
Take frequent breaks from the screen and stare into the distance.
Ditch your sunglasses.
Sleep in total darkness.
Practice grounding outside.
Avoid caffeine in the late afternoon and evening.
Allow yourself to sleep longer.
Use red and NIR light therapy.

Making these lifestyle changes takes a little time and effort; however, the positive effects you’ll experience on your sleep quality, overall physical health, energy levels, and mental performance are worth it.

Pineal Gland Series Index

Part 1: Decalcify Your Pineal Gland
Part 2: Pineal Gland Detox
Part 3: Block Blue Light (You Are Here)
Part 4: Activate Your Pineal Gland

Additional Reading

Light: Medicine of the Future by Jacob Liberman

Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster by Dave Asprey