Blue-Light Hygiene After 10 PM — Evidence & Easy Fixes
Blue-Light Hygiene After 10 PM — Evidence & Easy Fixes
Staring at screens before bed? You're not alone. But that late-night scroll is likely sabotaging your sleep. Studies show blue light from devices delays sleep onset by *over an hour*. That's prime recovery time you're sacrificing. Let's fix that. Here's how to reclaim your evening and optimise your sleep through simple blue-light hygiene. We'll cover the science and give you tactical solutions you can implement tonight.
1 · Understand the Enemy: Blue Light & Melatonin
Blue light, emitted by phones, tablets, and laptops, mimics sunlight. This fools your brain into thinking it's daytime, suppressing the production of melatonin, the sleep hormone. Think of it as hitting the 'snooze' button on your body's natural sleep cycle.
Research indicates that even short exposure to blue light at night can significantly disrupt sleep architecture and next-day alertness. This is why a little change can make a big difference.
2 · Software Solutions: f.lux & Night Shift
Your devices likely have built-in blue light filters. Use them.
- f.lux: A free desktop app that automatically adjusts your screen's colour temperature based on the time of day.
- Night Shift (iOS) & Night Light (Android): Similar built-in features on mobile devices. Schedule them to activate automatically around sunset.
These tools subtly shift your screen towards warmer colours, reducing blue light exposure and easing the transition to sleep.
3 · Hardware Hacks: Amber Glasses & Warm Lights
For serious blue light blocking, consider:
- Amber Glasses: These glasses filter out a significant portion of blue light. Wear them for at least an hour before bed.
- Warm-Toned Lighting: Replace cool, white light bulbs with warmer, amber-toned options, especially in your bedroom and living room.
These are your physical safeguards that complement software.
4 · The 20-Minute Tech Curfew
Ideally, cut off all screen time at least 20 minutes before bed. Use this time for:
- Reading (a real book)
- Gentle stretching or meditation
- Journaling or planning for tomorrow
This signals to your brain that it's time to wind down.
5 · ESWA's Night Routine
Combine our blue-light hygiene tips with our pre-sleep routine for an even better night's rest. This involves:
- Hydrating with a warm herbal tea
- Dimming lights an hour before bed
- Taking a slow, deep breath
These small additions can supercharge your sleep quality.
Small Tweaks, Big Sleep
Blue-light hygiene isn't about deprivation; it's about intentionality. By making small adjustments to your evening routine, you can reclaim your sleep and wake up feeling refreshed, focused, and ready to perform.
Stay Focused, Even After Dark → (Remember to switch off those screens first.)