- New Ultrahuman study indicates that blue light-blocking glasses could have longer-term benefits.
- RHR remained stable in users after they ceased using BLBG.
- Sleep scores were also more consistent throughout the study — and beyond.
The benefits of blue light-blocking glasses on sleep, stress, and heart rate could last longer than previously thought — according to a new study by Ultrahuman.
Blue light emitted from technology such as phones, TVs, and laptops is unavoidable in modern life. However, studies have shown that the wavelengths emitted by these devices negatively affect sleep patterns.
Strong blue light (420-480 nm on the visible spectrum) from watching TV or scrolling before bed inhibits melatonin production — the sleep hormone responsible for regulating our circadian rhythm. This disruption can prevent us from feeling tired or getting enough deep sleep. The condition, known as light-related circadian dysrhythmia, has been linked to cardiovascular, metabolic, and reproductive disorders.
Wearing glasses that filter out blue light, called blue light-blocking glasses (BLBG), has been proven to reduce the effects of these wavelengths.
A new pilot study from Ultrahuman examined the long-term benefits of BLBG. The study tracked 13 people over a combined 1,046 days — with each participant studied for 3-4 months in total. During the study, eight participants wore BLBG from dusk until bedtime for four weeks. All participants wore an Ultrahuman Ring AIR, which tracked sleep quality, stress levels, and heart rate before, during, and after this period.
Potential on-going benefits of BLBG
Ultrahuman’s latest study suggests that blue light-blocking glasses (BLBG) may provide benefits that extend beyond active use. While daytime stress levels dropped across all participants, only those in the BLBG group preserved their sleep scores — reinforcing the role of blue light exposure in sleep disruption.
Participants who wore BLBG for four weeks maintained their sleep quality even after discontinuing use — suggesting that blue light management has lasting effects on circadian rhythms.
Additionally, nighttime resting heart rate (RHR) remained stable for BLBG users — while those who didn’t wear the glasses experienced fluctuations. This suggests that BLBG may support deeper, more restorative sleep. The study also found that recovery scores declined more steeply in non-BLBG participants — highlighting the cumulative toll of blue light exposure on physiological recovery.
It’s important to note that this Ultrahuman study is a pilot — and more research is needed on larger populations to further validate the findings.
You can read the full white paper here.
