Dim screen brightness
This helps reduce melatonin suppression and supports better sleep quality.
What You'll Do
Dim your screen brightness or use a blue light filter for the next 2 hours before bed.
Scientific Basis
Evening exposure to blue light suppressed melatonin for twice as long as green light (3 h vs 1.5 h), highlighting mood disruption via sensory-mediated hormonal delay.
Harvard Health Publishing. (2024). Blue light has a dark side. Harvard Health.The Science of Impact
Prolonged melatonin suppression can lead to increased mood disturbances and sleep disorders.
Reducing blue light exposure in the evening may improve sleep quality and overall wellbeing.
Awareness of light exposure can help individuals manage their mental health more effectively.
Pro Tips
Limit blue light exposure from screens at least 2 hours before bedtime.
Use blue light filters on devices during evening hours.
Consider wearing blue light-blocking glasses in the evening.