Recovery is about rebuilding balance in your life and restoring your physical and mental health while creating healthy routines. Or what I like to call the Re-Birth of the Self. I have worked in this field for seven years and have been in recovery for 16 years. With all the tools we are taught regarding our newfound health in recovery, there is something I have not heard discussed: the topic of Light. It has been long overlooked not only in the field of addiction recovery but in the medical field at large. I am here to shed light, if you will, on the topic of Light and Circadian Health.
We know that substance use directly affects circadian clocks. When I was using, I never used to be awake when it was daylight, in fact the sun coming up was a sign that the party was over, so I know my circadian rhythm was seriously disrupted for a good 12 years of my active use. I was only getting artificial indoor light and little to no daylight. One of the biggest needle movers for our health in recovery is correcting our circadian rhythm. One way to do that is by looking at our light environment. Especially in the first couple of years of recovery, we need to block the artificial blue light at night.
Now, not all blue lights are harmful. Natural blue light from the sun is essential for our body’s circadian clock and makes up 2% of natural sunlight. I must also note that natural blue light from our outdoor environment is balanced by the full spectrum of light, including UV and Infrared light. When balanced in this way, light gives our bodies the correct messaging and signals to do its job. When we get artificial light, it is unbalanced, leading to circadian disruption. That messaging is critical for our bodies to know the time of day. That is important for many reasons, especially when our bodies are healing from substance use and aligning circadian rhythms. When we are in active use, our circadian rhythms are very mismatched. Research shows that getting our circadian rhythms back in balance is essential for correct organization of physiological function and disruption leads to metabolic, mental and physical disorders that impact us negatively.
What is all the talk about blue light, then? Why is it bad?
It is bad when it is artificial and at the wrong time of day, also known as Artificial Blue Light at Night or ALAN. This concentrated blue light is artificial and not native to our environment. Where do we find this kind of light? Our technology, phones, computer screens, televisions, artificial lighting, streetlights, and more emit it. We are inundated with this artificial blue light that is addictive by design. So, think about that for a minute. It is addictive by design. We already have the disease of addiction. I don’t know about you, but I want to alleviate symptoms in early recovery, not prolong them or make them worse. That can happen when we get ALAN and do not adequately protect ourselves from it.
Blocking is going to be the first step in resetting our circadian rhythm. This can significantly impact your sleep, mood, metabolic health, and overall well-being. For individuals in recovery, managing light exposure with the help of blue-blocking glasses can be a game-changer, and this is why. Overuse can lead to Blue Light Toxicity (BLT). Unfortunately for us, BLT symptoms can look like the same Post Acute Withdrawal Syndrome (PAWS) we experience in early recovery. Just as a reminder, here is a short list of PAWS symptoms that are also symptoms of Blue Light Toxicity: circadian rhythm imbalance, lack of dopamine from desensitized receptors, melatonin disruption, insomnia, sleep disturbances, anxiety, restlessness, memory impairment, and trouble concentrating. Nobody I know wants these PAWS to last longer than they need to, and by exposing yourself to ALAN, you will exacerbate PAWS because they are also BLT symptoms.
Now for the good stuff! We will explore the benefits of blue blockers for those in recovery, explain how they work, and provide practical tips on when and how to use them. If you are like me and love a fresh new pair of frames, this is the part you’ll love. By the end, you’ll understand how blocking blue light at night can improve your sleep, stabilize your mood, and support your long-term recovery.
Why Blue Blockers Matter in Recovery
As mentioned, blue light regulates your body’s circadian rhythm—your natural sleep-wake cycle. However, excessive artificial blue light exposure at the wrong times of day can disrupt this rhythm, leading to poor sleep and a cascade of health issues that can fuel other chronic diseases. For people in recovery, these disruptions can compound challenges like mood swings, stress, and reduced focus, making it harder to maintain progress. They potentially can lead to a return to use.
Key Benefits of Blue Blockers
1. Better Sleep
Sleep is one of the most significant factors in recovery. In the evening, our body needs that rest and repair more than ever, and ALAN suppresses melatonin production, the hormone directly responsible for sleep and cellular repair. Many people report improved sleep quality within just two days of using blue blockers.
2. Stabilized Mood
Mood swings are common in early recovery, but blue blockers can help. Blocking ALAN has been shown to stabilize mood by supporting healthy hormone and neurotransmitter pathways. Research also highlights their benefits for individuals with mood disorders, such as bipolar disorder, helping alleviate depressive and manic symptoms naturally and without medication.
3. Reduced Eye Strain and Long-Term Vision Health
Extensive screen time exposes your eyes to artificial blue light penetrating deep into the retina. This can lead to eye strain, blurred vision, and headaches. Over time, it may even contribute to age-related macular degeneration. Wearing blue blockers during screen exposure can reduce these symptoms and protect your vision in the long run.
Choosing the Right Color and Knowing When to Wear Them
Not all blue blockers are created equal. Many are dipped in blue-blocking solution rather than fully tinted, meaning scratches can render them ineffective. Additionally, not every lens blocks the entire spectrum of blue light, limiting its benefits. This means that clear lenses claiming to block blue light are not blocking the full spectrum of blue. High-quality brands are essential. Also, never wear your blue blockers outside! The outdoor light is what we want to get directly into our bare eyes, as much as humanly possible!
Here’s how to use blue blockers effectively throughout your day:
Before Sunrise and Early Morning
- Wear Amber/Orange Glasses
If you’re awake before sunrise, put on amber or orange lenses to block artificial light. Avoid driving with these glasses—switch to yellow lenses if you need to drive.
- Expose Yourself to Sunrise Light
Once the sun rises, remove your glasses and go outside for at least 5-30 minutes. Natural sunlight is a powerful way to reset your circadian clock, especially during the early stages of recovery. If you can’t be outside, open a window to allow the full spectrum of light through.
- Therapeutic Dose of Sunrise Light
For individuals in recovery, spending 30-60 minutes in morning sunlight can significantly support healing and long-term sobriety. Do not stare at the sun. Do not block the sun. You cannot burn in AM sunlight; it sets you up to be more resilient and for proper hormone signaling. There are many benefits we will not cover here, which is another topic. If you do not want to be in direct light, seek shade, but stay outside with bare eyes in the outdoor light.
During the Day
- Yellow Glasses for Screens
While working in front of screens, wear yellow lenses to reduce blue light exposure. Alternatively, use software like Iris or f.lux to block blue light on your computer.
- Take Light Breaks
Step outside for regular “light breaks” throughout the day as much as possible. Do not wear glasses, sunglasses, or blue-blocking glasses of any color outside. Aim to spend a few minutes outside with bare eyes to soak up the natural light. Bonus points if you can do this with bare feet on grass—grounding and energizing!
- Avoid Orange/Red Lenses during the day.
These are too strong for daytime use and can make you feel sluggish.
After Sunset and Before Bed
- Wear Amber/Orange Glasses Indoors
Protect your eyes from artificial light by wearing orange or amber glasses in the evening. Never drive at night with amber/orange lenses.
- Red Lenses Before Bed
About 30 minutes to an hour before sleep, swap to red lenses. These help prepare your brain for deep, restorative sleep. Red will block out the entire spectrum of blue and green light, which is why red makes you sleepier. Never drive at night with red lenses.
- Create a Sleep-friendly Environment
Use red or orange bulbs in your living spaces and bedroom at night. Blackout curtains, screen filters (noted above), and light-blocking tape (or electrical tape) for electronic outlet lights are essential for eliminating stray light that could interfere with melatonin production.
Trusted Blue Blocker Brands
Invest in high-quality blue blockers for maximum efficiency and durability. Many of these brands offer readers and prescriptions, and some you can pay using an HSA/FSA card.
Everyone asks me what to start with, especially when on a budget. I say orange because this is the critical time of day to block ALAN when you are starting. If you can get two pairs, the next is yellow if you are on a screen all day. You can use a red blub in the bedroom right before bed to substitute red glasses.
Here are some trusted recommendations:
The gold standard in blue blockers. Offers prescription options and is HSA accepted.
Code: ANDEEARAE
Another high-quality brand. Multi-functional designs with interchangeable lenses, perfect for different times of day. Accepts HSA.
Code: ANDEEARAE
Affordable and durable glasses, excellent for families. Perfect for kids and teens. Offer clip-on option. Also, the best and most reasonably priced red blubs.
Code: andeearae
A variety of stylish designs with prescription options are available. They also make an excellent circadian friendly 3-way light bulb for common areas in the home like kitchen and bathroom.
Code: ANDEEARAE
Well-reviewed by industry professionals for quality.
Code: QUANTUMPAGES
What Does the Research Say?
Numerous studies showcase the benefits of blue blockers for sleep, mood stabilization, and recovery. Here are a few key findings:
- Blue-blocking glasses improved sleep quality and mood in individuals with bipolar disorder.
- Blue blocking glasses as additive treatment of mania.
- Evening use of blue blockers reduced depressive symptoms in various studies.
- Blocking blue light helped align circadian rhythms, reducing relapse rates in recovery.
- Long-term use showed signs of protecting against age-related macular degeneration.
- Amber lenses blocking blue light to improve sleep and mood.
- Evening wear of blue blocking glasses for sleep and mood disorders.
Incorporating Blue Blockers into Recovery
Like any new habit, building light hygiene into your recovery routine takes practice. Start small—wear blue blockers as you wind down for bed and gradually incorporate them into other parts of your day if needed. Over time, these practices will become second nature, much like many other positive habits in recovery.
Blue blockers aren’t just tools for improving sleep and mood; they reflect a commitment to self-care and healing. By taking control of your light exposure, you can support your body’s natural recovery processes, prevent relapse, and create a healthier and more balanced lifestyle.
Additional Resources
Want to maximize the benefits of blue blockers? Explore these tools:
- MyCircadian App for finding sunrise and UVA rise times in your area. Use Code: ANDEEA to get a FREE trial of the full version of the app!
- Iris Software is used to block the blue light on the screen during the day.
- Recommended TV screen filters, book lights, and other accessories here.
Remember, recovery is about progress, not perfection. Start where you are and take one step at a time.
If you want to listen to me talk about this topic, you can find the Quantum Recovery podcast on your favorite podcast app or at the direct links below.
Contributor Andeea Rae provided this piece.
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