11/03/2025
Blue light (from phones, tablets, computers, TVs, and LED lighting) suppresses melatonin, the hormone that signals your body it’s time to sleep. Melatonin production typically starts ramping up around that 2–3 hour window before your usual bedtime — so cutting out blue light helps it rise naturally.
Practical ways to do this:
🌙 Stop or limit blue light exposure about 2–3 hours before bedtime.
Use blue light filters on screens or switch devices to “night mode.”
Dim overhead lights and use warmer bulbs in the evening.
Wear blue-blocking glasses if you need to use screens at night.
Avoid bright white/blue LED lights in the bedroom — opt for dim amber or red lights instead.
🕐 Example:
If you usually go to bed at 11:00 p.m., start limiting blue light around 8:00–9:00 p.m.
