I was trading New Year’s resolutions with a circle of friends a few weeks ago, and someone mentioned a big one: sleeping better. I’m a visual neuroscientist by training, so whenever the topic pops up it inevitably leads to talking about the dreaded blue light from monitors, blue light filters, and whether they do anything. My short answer is no, blue light filters don’t work, but there are many more useful things that someone can do to control their light intake to improve their sleep—and minimize jet lag when they’re traveling.
My longer answer is usually a half-hour rant about why they don’t work, covering everything from a tiny nucleus of cells above the optic chiasm, to people living in caves without direct access to sunlight, to neuropeptides, the different cones, how monitors work, gamma curves, what I learned running ismy.blue, corn bulbs, melatonin, finally sharing my Apple Watch & WHOOP stats. What follows is slightly more than you needed to know about blue light filters and more effective ways to control your circadian rhythm. Spoiler: the real lever is total luminance, not color.
↫ Patrick Mineault
And yet, despite a complete and utter lack of evidence blue-light filters do anything at all, even the largest technology companies in the world peddle them without so much as blinking an eye. It’s pure quackery, and as always, we let them get away with it.
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