Bozeman Biohackers: Are Blue Light Glasses Obsolete?

By Franklin Everett Shaw

July 26, 2025

Are you a Bozeman biohacker staring at screens all day, then trying to sleep under Montana’s Big Sky? You’ve probably heard the buzz about blue light glasses. But are they really the best solution for optimizing your sleep in our unique environment?

Let’s dive into why those generic blue-light blockers might be falling short, and explore a more personalized, effective approach: customized circadian lighting.

Bozeman’s latitude (45.6770° N) means we experience dramatic shifts in daylight hours throughout the year. This isn’t just a minor inconvenience; it profoundly impacts our circadian rhythms, the internal clock that governs sleep, hormone production, and even mood. Blue light glasses, while helpful in some contexts, offer a one-size-fits-all solution to a highly individualized problem.

Think about it: a software engineer coding late into the night in their downtown Bozeman loft has different light exposure patterns than a fly-fishing guide spending their days on the Gallatin River.

Generic blue light glasses block a broad spectrum of blue light, regardless of the time of day. This can be problematic. Blue light is actually beneficial during daylight hours, boosting alertness and cognitive function. Blocking it indiscriminately can lead to daytime fatigue and even disrupt your natural sleep-wake cycle further.

So, what’s the alternative? Customized circadian lighting.

This approach involves using smart bulbs and lighting systems that automatically adjust the color temperature and intensity of light throughout the day, mimicking the natural progression of sunlight. In the morning, you’d have bright, cool-toned light to suppress melatonin and promote wakefulness. As evening approaches, the lights would gradually shift to warmer, amber hues, signaling your body to prepare for sleep.

Here’s a step-by-step guide to implementing circadian lighting in your Bozeman home:

Assess Your Current Lighting: Take stock of the types of bulbs you’re currently using (LED, incandescent, fluorescent) and their color temperature (measured in Kelvin). Most standard LED bulbs emit a high amount of blue light.
Invest in Smart Bulbs: Look for smart bulbs that allow you to control color temperature and brightness via a smartphone app or voice assistant. Brands like Philips Hue, LIFX, and Sengled offer a wide range of options.
Choose a Control System: Decide how you want to control your lights. A dedicated smart home hub (like a Philips Hue Bridge) offers more advanced features and integration with other smart devices. Alternatively, some smart bulbs can connect directly to your Wi-Fi network.
Create a Lighting Schedule: This is where the personalization comes in. Experiment with different color temperatures and brightness levels throughout the day to find what works best for you. Start with a schedule that mimics natural sunlight: bright, cool light in the morning, gradually transitioning to warmer, dimmer light in the evening.
Consider Seasonal Adjustments: Remember Bozeman’s extreme seasonal light changes. You’ll likely need to adjust your lighting schedule throughout the year to compensate for the shorter days of winter and the longer days of summer.

For example, during the winter months, you might want to use a light therapy lamp in the morning to supplement the lack of natural sunlight. These lamps emit a bright, full-spectrum light that can help regulate your circadian rhythm and combat seasonal affective disorder (SAD), a common issue in Montana.

Now, let’s talk about cost. A pair of decent blue light glasses can set you back anywhere from $20 to $100. A basic smart bulb setup, including a hub and a few bulbs, might cost around $150-$300. While the initial investment is higher, the long-term benefits of customized circadian lighting are significant.

Consider the benefits:

Improved Sleep Quality: By optimizing your light exposure, you can fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
Increased Energy Levels: Proper light exposure can boost your energy levels throughout the day, improving productivity and overall well-being.
Reduced Eye Strain: While blue light glasses can help reduce eye strain, customized lighting can create a more comfortable and natural visual environment.
Potential for Mood Enhancement: Studies have shown that light therapy can be effective in treating seasonal affective disorder and other mood disorders.

However, there are challenges to consider.

One common pitfall is inconsistent use. You need to be diligent about following your lighting schedule, even on weekends and holidays. Another challenge is finding the right color temperature and brightness levels for your individual needs. This requires experimentation and patience.

Many developers in Bozeman, working remotely for tech companies, face the challenge of prolonged screen time. They often rely on blue light glasses as a quick fix. However, they might find greater benefit from a circadian lighting setup that automatically adjusts throughout the day, providing optimal light exposure for both work and sleep.

Another real-world scenario: a Bozeman-based outdoor enthusiast who spends their days hiking and biking might not need blue light glasses at all, as they’re already getting plenty of natural sunlight. However, they could still benefit from customized lighting in the evening to help them wind down and prepare for sleep after a day of outdoor activity.

Here’s a specific example: Let’s say you’re a software engineer in Bozeman working from home. You typically work late into the night, staring at a computer screen. You’ve been using blue light glasses, but you’re still struggling to fall asleep.

Instead of relying solely on blue light glasses, you could implement a circadian lighting system. In the morning, you could use a bright, cool-toned light to wake you up and boost your alertness. During the day, you could use a slightly warmer light to reduce eye strain. In the evening, you could gradually dim the lights and switch to a warm, amber hue to signal your body to prepare for sleep.

You could also use a light therapy lamp in the morning to combat the effects of seasonal affective disorder during the winter months. By combining customized lighting with other sleep hygiene practices, such as maintaining a regular sleep schedule and avoiding caffeine before bed, you can significantly improve your sleep quality and overall well-being.

Ultimately, the decision of whether to ditch blue light glasses in favor of customized circadian lighting depends on your individual needs and lifestyle. However, for Bozeman biohackers seeking a more personalized and effective approach to optimizing their sleep, customized lighting offers a compelling alternative. It’s about understanding the unique light environment of Montana and tailoring your lighting to support your natural circadian rhythms. So, ditch the generic and embrace the personalized. Your sleep (and your body) will thank you.