Avoid Blue Light Before Bed

Exposure to blue light from screens and artificial lighting in the evening disrupts sleep by delaying melatonin secretion and inducing alertness. This leads to increased sleep latency and reduced sleep efficiency, affecting individuals' sleep quality, particularly those with insomnia symptoms. Research shows that blocking blue light can significantly improve cognitive performance and decrease sleep latency and melatonin suppression. For instance, melatonin levels may be reduced by 27% after just two hours of blue light exposure. Blue light avoidance can increase sleep onset latency by approximately 36% compared to amber light, underscoring the importance of minimizing evening blue light exposure for enhanced sleep quality.