Block blue light 2 hours before sleep

Dim overhead lights and wear amber or orange blue-light-blocking glasses starting 2 hours before bedtime. Avoid bright screens, or at minimum use them at lowest brightness.

Why It Works

Blue light (460-480 nm wavelength) suppresses melatonin production. Two hours of LED tablet exposure before bedtime decreases melatonin by 55%. Amber-tinted glasses that block wavelengths below 500 nm preserve the natural melatonin rise.

Tips

• Clear "blue light" glasses are largely ineffective — you need amber or orange tinting to meaningfully block the relevant wavelengths
• Phone "night mode" only partially reduces melatonin suppression; screen brightness and proximity still matter
• Switching to warm, dim lighting (salt lamps, candles, red-tinted bulbs) is even more effective than glasses