Turn off screens 30 min pre-bed for melatonin boost
Why it matters
Light from screens in the evening—especially blue light—suppresses melatonin production, the hormone that signals sleep. This disrupts natural rhythms, making it harder to fall asleep and reducing sleep quality. Studies show that even 30 minutes of evening screen time can shift circadian timing and worsen sleep quality
How to do it
- Turn off all screens at least 30 minutes before bed
- Use warm lighting or candles instead of bright lamps
- Choose a calm ritual without gadgets—like reading, stretching, or meditation
Science snap
Studies show that reducing blue light exposure an hour before bed shortens time to fall asleep and improves sleep quality
Contra-Note
None known for healthy adults. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
Light from screens, particularly blue wavelengths, stimulates specialized cells in the retina that send signals to the brain’s master clock, tricking it into thinking it’s still daytime. This suppresses melatonin production, the hormone responsible for preparing the body for sleep. Research shows that avoiding screens for at least 30 minutes before bed can help melatonin levels increase by up to 50% compared to screen use right before sleep. This leads to falling asleep more quickly, experiencing deeper sleep cycles, and fewer nighttime awakenings. Reducing evening screen exposure also improves overall sleep quality and helps stabilize circadian rhythms
Pro tips & Myth-buster
- Set your alarm early so you don’t reach for your phone
- Swap your smartphone for a paper book at night
- Myth: “Night Shift fully protects you.” — Fact: It only reduces blue light intensity
- Myth: “TV in the background helps me sleep.” — Fact: Moving images and sounds stimulate the brain