Back to Poor Sleep Quality
lifestyle · for poor sleep quality
Blue Light Screen Curfew
Moderate evidenceFree
How to use
Stop all screen use (phone, tablet, TV, laptop) at least 60 minutes before your target bedtime. Replace with dim reading, journaling, gentle stretching, or a warm bath.
How it works
Blue-wavelength light from screens suppresses melatonin production by up to 50% and delays the circadian clock. Eliminating the source is more effective than blue light glasses in research.
Where to buy
N/A - behavioral change. Night mode on devices reduces but does not eliminate melatonin suppression.
Typical cost: Free
Safety notes
Even dim room light before bed can suppress melatonin. Consider switching bedroom bulbs to warm-spectrum (2700K or lower).