Dim lights, relax
This helps stabilize mood and improve sleep quality by reducing evening light exposure.
What You'll Do
Dim the lights and engage in a relaxing activity for 10 minutes before bed.
Scientific Basis
Limiting evening light exposure (<10 lux) in the two hours before bedtime can reduce sleep onset timing delays and improve melatonin secretion timing, lowering pre-sleep arousal and stabilizing mood.
Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie.The Science of Impact
Improving sleep onset timing can enhance overall sleep quality by approximately 15-20%.
Better sleep quality is linked to a 30% reduction in mood disturbances and anxiety levels.
Stabilizing circadian rhythms can lead to improved daytime alertness and productivity.
Pro Tips
Limit evening light exposure to less than 10 lux for at least 2 hours before bedtime.
Use blackout curtains or sleep masks to minimize light interference during sleep.
Engage in relaxing activities in dim light to prepare for sleep.