All science
Late Evening · 1-2 hours before bed
Avoid bright lights/blue lights before bed
+10 points
How to do it
Use blue light filters on devices, red light bulbs, or dim lights in the house and bathroom 1-2 hours before bed; wear blue-blocking glasses if needed.
Why important
Reducing bright/blue light preserves melatonin, improving sleep quality and reducing diabetes/heart risks. Done 1-2 hours before bed to align with circadian rhythms for better recovery, mood, energy, and alertness.
Detailed science
Blue light suppresses melatonin, delaying sleep and reducing quality. Studies show exposure to blue light (460 nm) suppresses melatonin, affecting circadian rhythms and performance. LE-eBooks reduce evening sleepiness and shift circadian timing. Blue light filters may improve sleep outcomes.