The Science of Blue Light and Sleep Disruption
How Screens Trick Your Brain
Blue Light’s Effect on Melatonin Production
Wavelengths That Disrupt Sleep Most
Device Settings to Minimize Impact
Comparing Different Light Sources
LED vs. Incandescent Lighting at Night
E-Readers vs. Traditional Books
Creating an Effective Evening Digital Routine
Setting Technology Boundaries
The 90-Minute Pre-Bed Screen Ban
Alternative Activities to Replace Screens
Tech Tools to Reduce Blue Light
Evaluating Blue Light Filter Apps
Do Blue Light Glasses Really Work?
Long-Term Benefits of Reduced Screen Time
Improved Sleep Architecture
Changes in REM Sleep Patterns
Tracking Sleep Quality Improvements
Time Needed to See Results
Daytime Energy and Mood Benefits
Correlation Between Screen Time and Daytime Fatigue
Impact on Morning Alertness
Family-Wide Digital Detox Strategies
Implementing Household Screen Rules
Creating Device-Free Zones
Setting a Family Screen Curfew
Educating Children About Sleep Hygiene
Age-Appropriate Technology Limits
Fun Alternatives to Evening Screen Time