How Blue Light Interferes With Natural Sleep
The Science of Blue Light and Melatonin
Blue Light’s Impact on Circadian Rhythm
Artificial light mimics sunlight, tricking your brain into delaying melatonin production.
Device Usage Before Bed: The Statistics
Studies show 90% of Americans use electronics within an hour of bedtime.
Protecting Your Sleep From Technology
1. Enable Night Mode on Devices
Warmer color tones reduce blue light emission in the evening.
2. Invest in Blue Light Blocking Glasses
Amber lenses can filter out disruptive wavelengths.
Long-Term Solutions for Healthier Sleep
Creating a Tech-Free Bedroom
3. Charge Devices Outside the Bedroom
Reduces temptation and eliminates sleep-disrupting notifications.
4. Use Traditional Alarm Clocks
Avoids the need to keep phones within reach overnight.
Alternative Evening Activities
Read Physical Books
Paper books don’t emit sleep-disrupting light.
Practice Journaling
Writing with pen and paper helps process thoughts without screens.
Try Low-Light Hobbies
Knitting, puzzles, or gentle yoga are excellent alternatives.
Create a Device-Free Wind Down Routine
Establish calming pre-sleep rituals without digital stimulation.