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Does Bryan Johnson Wear Blue Light Glasses? His Evening Light Rules
By ProtocolPicksPublished
What Bryan Johnson's protocol says about blue light in the evening, whether it names a pair of glasses, and the cheaper steps that come before buying any. Scope: This summarizes one person's published protocol and blog post. It is not medical advice.
What the sources show
Glasses are one of his listed options
Habit 6 of the 10 sleep habits in his January 2026 protocol is "Regulate evening light," with the line "Red light prepares you for sleep. Blue light will keep you up." Among the tips he lists blue light blocking apps like f.lux, glasses, and turning on red mode on your phone, and separately says "You can also use blue light blocking glasses."
Sources:[1]
He does not name a brand
Neither the 2026 protocol nor his 2024 post on fixing his sleep names a pair of glasses. The 2024 post says to install blue light filters on your devices ("i.e. f.lux") and to "consider blue light-blocking glasses." We list Spectra479 amber glasses as one option in this category; they are not confirmed as the pair he uses.
Screens off an hour before bed comes first
Habits 3 and 4 of the protocol are screens off 60 minutes before bed and a 60-minute wind-down routine, with a consistent bedtime (his is 8:30 pm). Glasses matter most for the light you cannot turn off. If the screens are already off, the next step is the room lighting.
Sources:[1]
Red or warm light in the room
The protocol says "If you can outfit your home with some red light that's great" and that "You can buy a low cost lamp with a red bulb." The 2024 post adds: dim the lights one to two hours before bedtime, and use warm lighting in the evening, or better, red light.
Bright light in the morning is the other half
Habit 9 is to get outside within the first 15-30 minutes of waking to set your circadian rhythm, or to use a 10,000 lux light therapy device when sunlight is not available. He pairs dim, red evenings with bright mornings rather than treating blue light as only a nighttime problem.
Sources:[1]
Sources
- Bryan Johnson's ProtocolBlueprint · January 22, 2026
- How I fixed my terrible sleepBlueprint · April 8, 2024
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