From my personal experience, I can say that blue light filters do improve your sleep.
First, we may explain why blue light harms our sleep:
At some point, evolution created one special photoreceptor, called Melanopsin, into the eye. The only function of this photoreceptor was only to check if it’s day or night and tell our brain the result, so our brain can control our biological clocks.
The main role of Melanopsin is to control our biological clock and circadian rhythms.
It does this by detecting when blue light is present in our environment.
Melanopsin activates when blue light enters our eye and it sends a signal to our brain that it’s day and our brains stops the secretion of our sleep hormone melatonin.
Melatonin from his side controls a large number of processes in our bodies and is responsible for our good night’s sleep.
When we have melatonin in our bodies we feel sleepy and this is the reason why you can’t fall asleep when you sit in front of the computer at night.
So if a blue light filter blocks the blue light and therefore your brain doesn’t stop the secretion of melatonin – a blue light filter does help you sleep better 🙂
There are a lot of blue light filters you can choose between now. I personally use Iris.
I’ve tried others too, but this one gives me the most features and allows me to control everything on my screen. I can adjust the settings anytime I want to.