The Best Blue Blockers For Amazing Sleep The Best Blue Light Blocking Glasses with Ari Whitten

[Music] hey there this is Ari Witten with the energy blueprint and in this video I want to tell you all about the best blue blocking glasses for amazing sleep here's what you're gonna learn in this presentation number one the truth about blue blockers and I'm gonna get into some stuff that even if you have heard of blue blockers you wear blue blockers you know all about this topic I'm gonna tell you some stuff that you almost certainly have never heard before number two if you are not already familiar with this topic and you don't know anything about blue blockers or what the heck I'm talking about I'm gonna tell you why you should be wearing blue blocking glasses at night and the problems that happen that arise in your body when you don't wear them number three the two reasons why most blue blockers are not effective number four how to solve those two issues and number five the best blue light blocking glasses on the market the most effective ones to get really really deep regenerative sleep so first of all there are two different types of blue blockers on the market and they're used for different purposes the first category is for pre-bedtime use these are blue blockers used for the purpose of enhancing sleep and the other category is for daytime use typically for people who spend a lot of time in front of a computer screen for office workers and these things are for different purposes so the nighttime pre-bedtime glasses are meant to block out blue light completely the entire visible blue spectrum ideally a lot of the blue blockers on the market do not do that even though they advertise that they do but they should do that and these are glasses that you wear for an hour or two or maybe three prior to going to sleep the other category for daytime use are often not quite as orange or amber in their color of the lenses and oftentimes they're very slight yellow or even clear and the reason for that difference is these glasses are not intended to block out the entire blue spectrum but only a part of it the part of the blue spectrum that artificial light sources like computers and TVs and indoor lighting fluorescent lighting LED lighting and things like that which you typically have in an office environment are especially rich in so it's just meant to kind of selectively block out just a part of the overall blue wavelengths of light and that helps protect your eyes keeps your keep your eyes healthy also has indirect effects on your mood and energy levels because taking in too much blue light especially flickering blue light can be fatiguing can damage the eyes can damage your health over time in many different ways so those are the two categories now having said that in this video I'm not talking about daytime use of blue blockers this is all about nighttime use so that specific category of pre-bedtime nighttime use of blue blockers in order to understand why blue blockers matter and why there's even a need for making a video on the subject you first need to understand the concept of the circadian rhythm humans are diurnal animals that's the opposite of nocturnal and what that means is like most other animals and organisms on the planet we are wired in our biology is wired to respond to the rise and fall of the Sun we're wired in synchrony with the 24-hour cycle that goes with the rise and fall of the Sun so we're our biology is designed to be awake alert and active and energetic during the daytime and then we're designed to respond to darkness by going into sleep and rest mode and we enter into an entirely different state of consciousness for eight hours each night and then the next morning through no volition of our own we wake up and all of a sudden feel compelled to get out of bed and go do things well that's because you have a literal 24-hour clock embedded in your brain in a part of the brain called the suprachiasmatic nucleus you don't have to remember the suprachiasmatic nucleus but basically remember that you have a 24-hour clock inside your brain and this is not just something that controls the you going to sleep and waking up but the circadian clock the circadian rhythm of our body controls all sorts of different neurotransmitters and hormones that impact on all kinds of things on our mood regulation on our psychological health on our physical health on our energy levels on our cognitive performance on our physical performance and there's more and more research now showing links between disrupted circadian rhythm and all sorts of diseases and negative health outcomes we're going to talk more about that in a second but that's the circadian rhythm so light and darkness these are things that actually control our neurotransmitters and many different hormones in our bodies so light is the cue to the brain to be awake alert active and energetic to go into energy mode and darkness is the cue to the brain to be tired and to go into sleep and regeneration mode so this is basically the way that this works light coming into the eyes it triggers certain neurons which feed back into the brain into that circadian clock area of the brain and that in turn then impacts physiology through numerous different ways it impacts neurotransmitters hormones the mitochondria and your cells and the energy that are being produced in the different cells and organs and muscles of your body and so on many many different effects dozens of different mechanisms that this is acting through inside your body and almost innumerable different ways that this is affecting different systems in the function of different aspects of your body here's the big problem the modern world that we live in is fundamentally mismatched to the signals our biology and our circadian rhythm are designed for as a result of that most people live in the modern Western world are living with a chronically disrupted circadian rhythm and this has big big health consequences just to give you a little idea of the health consequences that are associated with a a non optimal circadian rhythm or a blunted circadian rhythm versus a strong healthy optimal circadian rhythm a strong circadian rhythm is associated with deep sleep powerful cell regeneration and lots of energy a blunted circadian rhythm is associated with poor sleep a hard time falling asleep interrupted sleep not very high what's called sleep efficiency which is how restful and regenerative the sleep is per hour that you're actually in bed meaning it's harder to fall asleep you're gonna wake up more you're not gonna get into the really deep regenerative phases of sleep as much as you would with a strong circadian rhythm incomplete cell regeneration and fatigue tiredness daytime sleepiness just to name a few now it goes beyond that as well we're gonna talk more about that in a second but here are the two primary causes of circadian rhythm disruption and why this is so prevalent in the modern world we are dependent on like to have a proper circadian rhythm so the big problem in the modern world in a modern Western world in particular is that we are living in door lies so we're not getting enough of a daytime energy mode signal into our circadian clock in our brain during the daytime when we should be getting lots of bright outdoor light because most of us now spend pretty much all of our day indoors and the only time for some people the only time they actually get outdoors and get any outdoor sunlight is the time that there's they spend walking from their house outside to get to their car or to get from their car into their office and it's it's literally that's not an exaggeration for many people living in the modern world and that is a very very big problem because there's a huge difference in the light intensity and lights bactrim from indoor environments versus outdoor environments they can be a hundred or a thousand fold difference in terms of the light intensity and this does absolutely make a big difference the second big reason is that we're getting way too much of a daytime energy mode signal at night that means we're getting way too much artificial light at night when we should not be getting it so we have indoor lighting we humans have in the last couple hundred years we've created electricity we've created artificial light and then we evolved from you know incandescent to fluorescents and LEDs which really have moved away from the natural spectrum of light and in addition to that just indoor lighting we also have all sorts of other sources of light that have just emerged in the last few decades so cell phones iPads tablets TVs computers all of these things emit lots and lots of blue light and it's specifically light in the blue wavelengths that disrupts circadian rhythm most strongly it's actually more complex than that and that's part of the reason I'm making this video we're gonna get into what I mean in a second but blue light specifically is being emitted by all of these devices which are then feeding back into your eyes triggering neurons that then feed back into the suprachiasmatic nucleus the circadian clock in your brain telling your brain it's daytime the time to be awake alert active energetic and the combination of these two things disrupts circadian rhythm what happens when you have disrupted circadian rhythm well we now have a mountain of scientific evidence and there are new studies being published every single day but here's just some of the things that disrupted circadian rhythm is linked to inflammatory diseases a weakened immune system increased risk of metabolic syndrome increased risk of cardiovascular disease increased levels of stress hormones predisposition to cancer and accelerated tumor growth increased risk of psychiatric disorders an eroded generative diseases impaired memory it accelerates the aging process itself often through this chronic inflammation pathway something called inflammation there's actually a number of studies that have come out on this topic recently it can increase rates of depression and anxiety it can decrease energy levels profoundly and increase daytime sleepiness and fatigue and there are even studies on overall mortality risk of dying in a particular period of time and disrupted circadian rhythm has been shown to dramatically increase your overall risk of dying from any cause so sleep problems anxiety depression and poor mental and physical performance also overweight and obesity and chronic fatigue and lethargy these are all things associated with disrupted circadian rhythm and of course the opposites are associated with optimal circadian rhythms so deep restful sleep proper optimal mood regulation good mental and physical performance leanness proper regulation of body weight and body fat levels high energy levels and so on so these are all all of those things are impacted heavily by whether you have good or bad circadian rhythm habits so where did blue light blocking glasses and blue blockers fit into all of this well humans are still wired with the same biology and the same brains that we have had ancestrally evolutionarily speaking for hundreds of thousands of years prior to the invention of man-made light sources so we're still designed for an environment that after the Sun Goes Down the only light sources that are around are predominantly orange and red and infrared light there's really no light sources in a primitive natural environment that are emitting lots of blue and green light the problem is in the modern Western world with all these artificial electronic devices we have lots and lots of blue and green wavelengths that are disrupting our circadian rhythm constantly so there's a mismatch again between the way our biology is designed and the modern world in which we live and that leads to disrupted circadian rhythm which in turn leads to all of those health problems I just listed out so modern man-made artificial light has lots of blue and green and in many cases these light sources are mostly blue and green so where do they fit in where did the the blue blocking glasses fit into all this well in order to have a healthy circadian rhythm you must minimize your exposure to man-made light at night after the Sun Goes Down so there's two options to make that happen the first is to completely eliminate all sources of artificial light in your home for two hours prior to sleep okay well you're probably gagging and you know laughing at the idea of even doing that because we're also attached to our electronic devices that this is pretty much something that less than 0.01% of you are even going to entertain so the other option which is very simple and very easy and not nearly as difficult is to simply control the light entering your eyes at night by wearing glasses that specifically block out the wavelengths of light from these man-made light sources that affect our circadian rhythm in a negative way so it's literally that simple put on the glasses lock out the bad wavelengths of light that your brain is not supposed to be perceiving at that time of day and then you replicate the environment that your biology is designed for you maintain a healthy circadian rhythm and you get all those benefits of a happier healthier brain better psychological health and performance better physical performance more energy better body weight regulation and so on and decreased risk of dozens of different diseases so how do you do that well you wear blue light blocking glasses but there's one big breakthrough that I want to talk to you about that even if you know about blue blocking glasses you probably don't know about this so we've known for a long time that blue light specifically strongly affects the circadian rhythm here's what we just very recently discovered in the last few years green light light in the green wavelengths also disrupts circadian rhythm and suppresses melatonin and acts as a daytime signal on the brain so that is also problematic and this is a problem since the blue blocking glasses that are on the market only block blue but not green now it is true that blue light suppresses melatonin and acts as a daytime signal on the circadian rhythm in a more powerful way than green light so if you were to measure them and quantify them you would show that blue light has a stronger effect than green light but green light is still having in effect so in other words if you're wearing blue light locking glasses but you're standing in front of a TV or computer or phone that's emitting both blue and green light while you're still getting the green lights for your melatonin still being suppressed and you're still disrupting your circadian rhythm without realizing that this has now been shown in several studies if you're watching this video you're seeing on the screen right now the division of sleep medicine from Harvard Medical School this is a screenshot of the article talking about how green light affects circadian rhythm other studies have shown this as well multiple times it's been shown in multiple different species of animals as well as humans at this point so we know that green light exposure as this article says can reset the body clock again it's not only blue light that matters but green light as well to optimize your circadian rhythm and sleep you need both blue and green blocking glasses so this is the big breakthrough discovery now real quick if you want to test your blue blockers just to verify for yourself that they do not block light in the green spectrum there are various tests online I have one in article that corresponds to this presentation on my website the energy blueprint comm forward slash best - blue - light - glasses so best blue light glasses with a - in between each word again the energy blueprint comm forward slash best blue light glasses with a - between each word if you go there on the page there's a test with a blue square and a green square and if you put on blue light blocking glasses what you'll see is that the blue square turns to black and the green square stays perfectly green the look the glasses do not block or filter out the green wavelengths at all and it stays intact now if you had blue and green blocking glasses the green square would turn more to a greyish color and you would no longer see any green and the blue would turn to black so this is a way to objectively test this for yourself if your glasses are blocking blue and green now one thing I also want to mention a lot of the blue blockers on the market don't even completely block blue so you can actually go and test it and if you look at a blue square or a blue you know color on your screen and it's ideally you you kind of used one of these actual tests and not just any sort of random blue color that you find but use one of these actual tests designed for this purpose and if you look at that blue color wearing the glasses and you still see any blue that means that your glasses are in completely blocking the blue spectrum so they're only blocking part of the blue spectrum not the entire thing so they're not only not blocking the green spectrum but they're not even completely blocking the blue and that's actually true for most of the blue blockers being sold on the market there most of the ones being sold are not completely blocking blue and that is a very big problem so here's why all of this matters again after the Sun Goes Down our biology is designed for an environment that is mostly orange and red in the spectrum so fire light candle light for example this in terms of wavelengths it's below 550 nanometers now if you're watching this video presentation on the screen right now I'm showing the electromagnetic spectrum and if you took physics classes in high school you might remember this but basically on the very short wavelength end of the spectrum we have things like gamma rays and x-rays and then on the other end of the spectrum we have very long wavelengths like microwaves and radio waves and in between we have ultraviolet and then we get into the visible light spectrum the let the part of the electromagnetic spectrum that humans can actually detect with our eyes so we have ROYGBIV which you probably learned in grade school right the colors of the rainbow red orange yellow green blue indigo violet now it's actually backwards here from the short wavelengths to the long wavelengths so it actually starts with UV so violet and then we get into indigo and blue and then we get into green and yellow orange and red okay now 550 nanometers is about here it's kind of where green turns into yellow now all of that the wavelengths above that so yellow orange red those do not disrupt our circadian rhythm so humans can sit by a fire light and not have that light disrupt our circadian rhythm but what we're not designed for is light below 550 nanometers which is the green blue indigo violet stuff blue in particular and green in particular most strongly affect the circadian rhythm and those are being emitted by man-made light sources that's what our brain is not designed to sense so very very big problem again that's associated with all those nasty outcomes that I mentioned before the truth is that you actually need blue light blocking glasses that also block green light blue green blocker not just blue blockers so here are the pros of blue green blockers you're gonna fall asleep faster you're gonna sleep deeper you're gonna spend more time in the restful deep regenerative phases of sleep you're gonna have fewer night awakenings you're gonna allow your body to spend more time in the brain restoring phases of deep sleep you're gonna produce more melatonin and by the way melatonin is a profound and powerful anti-aging anti-inflammatory and antioxidant hormone it actually embeds itself inside your cells inside of your mitochondria and actually protects your mitochondria from damage your mitochondria by the way are critical for producing energy and there's a lot of research indicating that the rate at which our mitochondria are damaged corresponds to the rate at which your body ages and makes you more prone to disease so what we have in the modern world is an environment that is chronically every night when our brain is supposed to be producing lots of melatonin that artificial light in the blue and green spectrum is suppressing the melatonin so what happens if you're chronically suppressing a hormone that is a powerful anti-aging anti-inflammatory and antioxidant hormone well over weeks over months over years over decades of doing that the damage adds up so this is a big reason why we end up with fatigue we end up with all sorts of different diseases and accelerated aging itself as a result of disrupted circadian rhythm in addition they're gonna help you have more energy and vitality during the day as a result of all of these factors I just mentioned so more melatonin at night more time in the deeper really regenerative phases of sleep more time sleeping in general because you're gonna fall asleep faster all of those add up to more energy during the day now I do want to mention the cons of blue green blockers because there are a couple downsides to this so number one is that the lenses are darker so it's harder to see through them and see a person's eyes so you know these are not things you're gonna wear out to a party it's gonna be awkward to be like kind of wearing dark darker glasses where it's hard for people to see your eyes at night you can still see through them so it's possible to do I do it among my health geek friends I do know some people that will still wear these types of glasses out at night and among us health geeks it's not that big of a deal but for most people this is probably not something you're gonna wear out to parties also if you're in your home environment and you're trying to spend a romantic evening with your partner you know it's probably not something you're gonna want to do then but that's also kind of true of just regular blue blockers you know that's really not that different but if you're familiar with writing wearing regular blue blockers then you're probably pretty used to it number two more significantly the biggest downside with these is that they alter your color perception which you're probably already used to with retic regular blue blockers but they alter it further because now you're blocking a green spectrum of light as well so you're changing color perception a little bit more and basically you're shifting things a little bit more in the black and white direction so if you're watching a movie or TV it's almost like it's being shifted towards the black and white sort of color end of the spectrum because you're decreasing the blues and greens this is only a factor really for two kinds of people one are the people that are like big-time movie buffs and TV show buffs that that need to have the exact proper coloring on the TV as they're watching their films or their shows or people who are artists or graphic designers or photographers who do any sort of artistic work that they need really highly accurate and precise color perception for because if the colors are altered you can't really do that work properly because you're seeing things a little differently than you would during the daytime without glasses on but these are small prices to pay and my for the massive benefits that you get in terms of your health in terms of disease prevention in terms of better sleep in terms of more energy and for me personally these are really it's neither of these are significant cons I still watch movies at night very often and it's really no big deal at all it's a little weird the first two or three nights and then you just get used to it and it becomes totally normal and you don't even think about it anymore so again there are some negatives to be aware of here but this is really a small price to pay for better sleep improved brain health decreased risk of dozens of diseases that are linked with disrupted circadian rhythm and more energy during the day better mental and physical performance better mood regulation all the other things that I've gone over so if you're serious about living your life with maximal health and energy levels taking care of your circadian rhythm and wearing blue green blockers for at least an hour before bed every night is a must so here's the other big problem with most blue light blocking glasses on the market they still let blue light into your eyes on the sides so this is a subtle thing this is often not talked about but it's actually a very very big deal so there's lots of different blue blockers on the market that are in kind of stylish sort of 80s 90s Ray Ban sort of styles that are designed to make you look cool and be stylish while blocking the blue light now I don't have any problem with looking cool and being stylish but the glasses that do this almost always do not wrap around the eye socket but you they leave a big space open on the sides of your eye socket that lets light in from the sides and lots of light actually does get in there that is not being filtered by the blue blocking lens of the glasses this is actually a very very big problem and it basically renders most of these glasses mostly ineffective they're just not that effective as long as they're letting light in from the sides so there's two big problems just two big problems with almost all the blue blockers on the market the first problem they don't block green light they only block blue and oftentimes again most of the blue blockers in the market don't even completely block blue light they block part of the blue spectrum and still leave some of the blue spectrum coming through the glasses and they don't block green light the other big problem again is with these stylish ones they let light in from the sides of the glasses in addition oftentimes light gets in from the top or the bottom and there's actually one more issue here which is because the lenses block blue light they don't let blue light pass through them now when blue light enters in when artificial light sources enters in from the sides of the glasses that light now bounces back off the lens and actually can get reflected back into your eye and actually amplified more so than if you weren't wearing the glasses so it actually can amplify some of that light that's entering from the sides which is a very very big problem so both of these are problems both of these two things render most blue blocking glasses on the market not necessarily completely ineffective because they do still block some of the light so you you won't suppress melatonin as much you won't disrupt circadian rhythm as much as if you weren't wearing them at all but they are not nearly as useful as they claim to be so the real solution for an optimal circadian rhythm is this you want blue and green blockers that block the entire blue and green spectrum and you also need them to wrap around the eye socket and block light from all directions around the eye socket very very important so if you want to actually not waste your money and you want to truly optimize your circadian rhythm your sleep your energy levels prevent lots of different diseases and so on these are the two things you need in your blue blockers and your blue green blockers I should say here are the different brands on market that meet this criteria that are Bluegreen blockers there is a company called true dark they make type of glasses called Twilight's and these are great quality glasses and they are complete Bluegreen blockers they do the job well and this company has a great reputation over all my personal experience with these glasses was that they didn't quite fit my face right and they still let light in from the sides and the lenses the lens area just felt a little small so when I was watching movies and things like that it almost felt like I was looking through binoculars a little bit because the frames themselves were just getting in the way of me seeing things clearly so for my face they didn't quite fit me right but these are good quality glasses they're well-made they do the job and if they fit your face well they are great glasses there's another company called raw optics and they have a service where they will take your glasses you can actually send them your glasses whatever you want and they will do a custom tinting service of your frames to make them into blue green blockers and this works as well the only problem with this is that it can be a bit pricey and is typically over four hundred dollars for this service but if you have you know very specific glasses that you want to wear and you want to get this service I've heard only good things about this company so this is an option for you as well there's also an Australian company called blue blocks they also make true Bluegreen blockers that work and that are effective however the the the problem with this company is that even though the lenses themselves are blue green blockers all of their styles of glasses are more of that stylish sort of frame that doesn't wrap around the eye socket and let's light in from the top and from the sides so they're not that effective for that reason but I'm hopeful that blue blocks will create some options that do wrap around the eye socket at some point the other brand is called safety blue and they make a type of blue green blockers called the sleep saviors and this is another company that's basically making glasses that are pretty similar to the true darks they kind of look similar in style but there are some significant differences now the main differences are that the lenses are quite a bit larger and the other difference is that on the inside of the frames there's a semi attached soft cushion that basically molds to the shape of your face in order to more effectively block out blue light on the sides now interestingly this company is actually a friend of mine and they were making daytime use blue blockers they've been making those for a long time they've been selling them well and they make great quality daytime blue blockers and they came to me and they actually asked me what would I want in a pair of nighttime blue blockers what would my ideal nighttime blue blockers look like so I told them about the green light discovery and basically said these glasses need to block both blue and green light so that's the first thing the lenses need to to be red and to be that true blue and green blocking light type of lens and I also told them about my experience with the treu darts which was just that they didn't block light completely on the sides they didn't fit my face that well and mold to the shape of my face very well and the lenses felt too small so it constricted my vision and kind of had that feel like I'm looking through binoculars which was just annoying as I'm trying to watch TV or movies and things like that so I said if you can correct those issues that would me that would be my ideal night time sleep enhancing light blocking glasses well that was about six months ago and then about six weeks ago they informed me that they actually did it and they sent me a pair I loved them they're my new favorite health toy and my god I've never fallen asleep so fast in my life I the first few nights I put them on I couldn't believe how fast I fell asleep it was like an hour before the time I would normally go to sleep and I put him on and I was out in about 15 minutes so these things work they are very powerful and they mold to the shape of my face really well because of that semi-attached cushion on the frames and they block light pretty much completely as completely as you can get short of wrapping a blindfold around your face and at the same time the lenses are quite a bit larger than the true darks so I don't have that feeling like it's constricting my vision so basically they are the perfect glasses for me at least I know that a lot of people like the true darks I think they're great quality glasses but for me these just fit my face so much better and block light on the sides much much better sleep saviours are wonderful so here are my recommendations to make this very simple and practical my top choice as you may have guessed by now is the safety blues but the true darks again are excellent high quality glasses true blue green blockers and if they fit your face well there are also great glasses then you have raw optics if you want to get customs if you want to send them your glasses and have them turn it into blue green blockers and then the other thing that you need to know is if you need fit overs if you wear prescription seeing glasses or reading glasses at night and you need a pair of blue green blockers to fit over those other glasses true dark makes fit overs that will fit over your normal glasses and they will block blue and green light completely so you have that option as well which is wonderful that's it and if you would like to order either the safety blues or the true darks you can go to the energy blueprint comm forward slash best blue light glasses so you can go to that page of my website and you can order both of these glasses you can order the safety blues or the true darks or the true dark fit overs whatever option you need also one more thing with the safety blues obviously I'm very excited about these because they're friends of mine who actually consulted me and listen to my advice that I gave them on my ideal nighttime pre bed light blocking glasses for sleep enhancement they can they actually listen to my advice and they went out and created the exact glasses that I asked them to create which is phenomenal and they did a wonderful job with it also I have reached out to them and ask them if they can offer a discount to my audience as a special promotion so they're offering 20% off right now I believe it's only valid until August 26th and if you go to my website the energy blueprint comm forward slash best blue light glasses there's a link there that you can purchase you go to their website and you just check out as normal and then you enter in the discount code AR eye all in capitals as you're checking out and that should knock off 20% from your order so if you just Google safety blue sleep saviors and then when you're checking out you just enter the discount code re or you go to my website and it's the energy blueprint comm forward slash best blue light glasses with a dash in between each of those words on that page you'll get the link again the discount code to get 20% off is re so all of these glasses are wonderful options so if you guys learn something from this video I hope you will go out and improve your health improve your energy improve your sleep protect yourself from dozens of different diseases and optimize your circadian rhythm by getting one of these options so I hope you guys enjoyed this video also please make sure to subscribe to my youtube channel subscribe to my podcast on itunes or your favorite podcast platform and I will talk to you again next week [Music]

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