Across New Zealand, awareness around sleep health is growing. Many people are searching for realistic ways to improve their sleep, particularly as screen use, shift work and busy lifestyles continue to shape daily routines.
Blue light glasses and red-light therapy devices are increasingly marketed as simple tools for better rest, reduced eye strain and improved relaxation. While these products are popular, understanding how they influence sleep requires looking more closely at the relationship between light exposure and the body’s internal clock.
At Auckland Sleep, we often see patients exploring these options as part of their sleep journey. While they may offer support in certain situations, do blue light glasses and red light therapy actually improve sleep?
Why Light Exposure Has Such a Strong Influence on Sleep
Light is one of the most important environmental signals regulating the circadian rhythm. This internal body clock controls when we feel alert and when we begin to feel ready for sleep.
Natural sunlight helps promote alertness and supports daytime energy. As daylight fades, melatonin levels naturally increase, helping prepare the brain and body for rest.
Modern environments can interrupt this natural process. Many New Zealanders spend long hours indoors and are exposed to artificial lighting and screens well into the evening.
“Light plays a critical role in sleep timing,” explains Dr Sumit Samant, ENT & Sleep Surgeon and founder of Auckland Sleep. “When the brain continues to receive bright light signals late at night, it can delay the natural transition into sleep.”
Blue Light Glasses: Understanding the Evidence
Blue light glasses are designed to reduce the amount of short-wavelength blue light reaching the eyes. They are widely available in prescription and non-prescription lenses and are often marketed as a way to reduce digital eye strain and improve sleep quality.
Research exploring blue light filtering lenses shows mixed outcomes. A large systematic review examining multiple clinical trials found little difference between blue light lenses and standard lenses when measuring eye strain during computer use. Evidence examining sleep outcomes is also inconsistent, with some studies showing minor benefits in specific populations while others show no measurable improvement.
“There is growing interest in blue light glasses because they appear to offer a simple solution,” says Anitha Patel, Insomnia Specialist at Auckland Sleep. “However, sleep is influenced by multiple lifestyle and behavioural factors, and these often have a greater impact than lens filters alone.”
For some individuals, particularly those who use screens late into the evening, blue light glasses may support sleep routines. However, they tend to work best when combined with broader behavioural strategies that support sleep health.
If screen exposure is affecting your sleep patterns, our team can help assess contributing factors through a personalised sleep assessment.
Red Light Therapy and Evening Wind-Down Routines
Red light therapy has gained attention through wellness devices and LED skincare treatments. Unlike blue or white light, red light uses longer wavelengths that are considered less stimulating to the brain.
Emerging research suggests red light exposure may support relaxation and may have a less disruptive effect on melatonin production. Some small studies have reported improved sleep quality following evening red light exposure, although large-scale clinical evidence is still developing.
“Red light can feel calming because it is less alerting to the nervous system,” says Dr Samant. “For some people, it becomes part of a structured wind-down routine, which can support the transition into sleep.”
In many cases, the consistency of the routine itself appears to contribute significantly to sleep improvements. Establishing clear signals that help the body recognise the shift from daytime activity to nighttime recovery remains one of the most effective approaches to sleep health.
Sleep Is Influenced by Daily Habits, Not Just Technology
Research consistently shows that sleep quality is strongly shaped by daily behaviour patterns. Light exposure, stress levels, work schedules, physical activity and evening routines all play a role in how easily the body moves into sleep.
“Sleep is rarely improved through willpower alone,” explains Anitha Patel. “Creating supportive environments and consistent routines helps the nervous system settle and allows sleep to occur naturally.”
Reducing screen exposure before bedtime, dimming indoor lighting in the evening and increasing natural daylight exposure during the day can all help reinforce healthy circadian rhythms.
If insomnia, snoring or disrupted sleep patterns are ongoing, behavioural sleep therapy can be highly effective:
When Sleep Challenges May Need Professional Support
Lifestyle changes can be highly effective, but ongoing sleep difficulties sometimes indicate underlying sleep disorders, stress-related insomnia or circadian rhythm disruption.
At Auckland Sleep, we focus on understanding each person’s full sleep picture. This includes exploring routines, environment, medical history and lifestyle influences before developing personalised treatment strategies.
“When sleep improves, we often see improvements across mental health, energy levels and overall wellbeing,” says Dr Samant. “Sleep is one of the most powerful foundations for long-term health.”
If you are experiencing ongoing fatigue, difficulty falling asleep or disrupted sleep cycles, our clinical team can help identify contributing causes and treatment options:
At Auckland Sleep, we believe sleep should feel accessible, personalised and evidence-based. By combining clinical expertise with human connection, we support New Zealanders in building sleep habits that improve long-term wellbeing. Contact us today.
