How Blue Light Blocking Glasses Improve Recovery Quality

I spend a lot of time on my phone and computer in the evening here in the UK and I am wondering how blue light blocking glasses improve recovery quality. I have heard that blue light suppresses melatonin production which makes it harder to fall into a deep sleep.

I am looking at the orange tinted glasses that you are supposed to wear for a few hours before bed. I want to know if they actually make a noticeable difference in how quickly you fall asleep and the quality of your rest. I am trying to optimize every aspect of my recovery for my powerlifting goals.

Has anyone here used these glasses and seen a change in their sleep data from a Fitbit or Oura ring? I am a bit skeptical if they are just a gimmick or if they are a legitimate tool for athletes. I would love to hear your reviews and if you have a favorite brand!