The Blue Light Problem
Blue light wavelengths (460-480 nm) suppress melatonin production by up to 50%. This disrupts your circadian rhythm, making it harder to fall asleep and reducing sleep quality.
Sources of Blue Light
- Smartphones and tablets
- Computer monitors and laptops
- LED and fluorescent lighting
- TV screens
- Some energy-efficient light bulbs
Solutions That Work
Blue Light Glasses: Wear amber-tinted glasses 2-3 hours before bed. Studies show they improve sleep quality by 58%.
Device Settings: Enable Night Shift (iOS), Night Light (Android/Windows), or f.lux on computers.
The 2-Hour Rule: No screens 2 hours before bedtime. Read a physical book instead.
Dim the Lights: Use warm, dim lighting in the evening. Switch to red or amber bulbs in bedrooms.
Morning Blue Light Exposure
Get 10-15 minutes of natural sunlight first thing in the morning. This helps set your circadian clock and makes it easier to fall asleep at night.
