When to wear red glasses at bedtime? Timing decides

Red blue light blocking glasses are one of the simplest yet most effective ways to improve sleep quality and protect your eyes from digital stress. However, their effect depends on one key factor – proper timing. In this article, you'll learn when it's ideal to wear red glasses, what you’ll gain from them, and how to enhance their effect with the right supplements.

Why timing matters when wearing glasses

Blue light from phones, computers and LED bulbs signals your brain: “It’s daytime!” – even when it’s already evening. This blocks the natural production of melatonin, the hormone responsible for falling asleep and good sleep quality. If you’re exposed to blue light when your body should be shifting to rest mode, sleep is delayed, worsened, and you wake up tired.

When to put on red glasses

The ideal time to put on the glasses is at least 1.5–2 hours before bedtime. For example, if I plan to go to bed at 10:30 PM, I should put them on by 8:30 PM. Red glasses should be worn until lights out, because even standard lamps emit blue light. If you also enjoy using your phone or laptop before bed, wearing these glasses becomes a practical necessity.

What can I do while wearing the glasses?

• Watch a movie
• Read a book (may be harder due to reduced visibility)
• Take a warm shower or bath
• Stretch or meditate
• Browse the internet
• Scroll on social media

What to watch out for when wearing the glasses?

• Don’t drive – reduced contrast and poor visibility in low light
• They don't replace sleep. They’re a tool, not a miracle cure.
• Don’t wear them during the day – they can disrupt the body’s natural rhythm.

How to enhance the effect of red glasses for better sleep?

Sleep is a complex process affected by many factors. If you want to maximize its quality, you can support it with supplements like BrainMax Magnesium, which contains a highly absorbable form of magnesium in bisglycinate capsule form. Magnesium helps the body relax tension, calms the nervous system and prepares both body and mind for sleep.

Other helpful sleep supplements include melatonin or GABA. Melatonin should only be used short-term and then discontinued.

Summary

• Wear red glasses 90–120 minutes before bedtime
• Combine them with a calm routine and avoid bright light
• Boost the effect with magnesium and other supplements
• Consistency is key – train your body to wear the glasses at the same time and build sleep discipline