Use night mode
This reduces blue light exposure, improving sleep efficiency and mood.
What You'll Do
Activate night mode on your devices for 1 hour before bed.
Scientific Basis
Using blue-light filters or 'night mode' on devices for 1 hour before bed reduces melatonin suppression and improves sleep efficiency by ~10%, supporting mood by softer sensory transition to rest.
Shechter, A. (2020). Interventions to reduce short-wavelength ("blue") light exposure at night and their effects on sleep: A systematic review and meta-analysis. Sleep Advances, 1(1), zpaa002.The Science of Impact
Improving sleep efficiency by 10% can lead to enhanced daytime alertness and productivity.
Reduced melatonin suppression supports better mood regulation, potentially decreasing anxiety levels.
Managing light exposure can improve overall sleep quality, contributing to long-term health benefits.
Pro Tips
Use blue-light filters on devices for at least 1 hour before bedtime.
Consider wearing blue-light blocking glasses during evening screen time.
Limit screen time to 30 minutes before sleep to enhance melatonin production.