Why Is It Bad To Sleep With Blue Lights On? How Does The Color Of Light Affect the Quality Of Sleep?

You’ve probably heard that you should avoid bright lights before bed. While this is sound advice, it turns out that some light colors are more likely to disrupt your sleep than others, especially blue light. But why is it bad to sleep with blue lights on? Read this article to find out.

Have you ever woken up to bright morning skies feeling energized? A big reason for your mood is the high-intensity blue light coming from the sun. Melatonin is a hormone that regulates your body’s natural sleep-wake cycles. Specialized photoreceptors in your eyes transmit information to your brain and influence melatonin production. Among the visible light spectrum, blue wavelengths have the most powerful effect on your sleep-wake internal body clock.

There hasn’t been a lot of research done on the effects of different light colors on human sleep cycles. Warm colors, on the other hand, may help you fall asleep faster than cooler ones. Your alertness and mental clarity can be improved by blue light, whether it is natural or manufactured.

However, if you consume too much of it, you might stay awake when your body needs to rest.

But why is it bad to sleep with blue lights on? Read this article and find your answer. Learn more about how the color of light affects the quality of sleep and melanin production. In addition, we’ll look at what color light helps you sleep the best.

How does light affect sleep?

We come across several lighting types these days wherever we go. As we stroll along city sidewalks at night, streetlights glow down on us, fluorescent lights glare at us from office ceilings or railway stations, and electronic screen lights beam at us whenever we gaze at a laptop, TV, or smartphone. We take being surrounded by all sorts of lighting of every color for granted, even though it is a pretty new phenomenon.

People primarily relied on the sun on illumination before the creation of artificial lighting. Work was done in the daylight, and people spent most of their nights in the dark, with only a few candles or an oil lamp to provide light. These normal cycles of light and dark are where human bodies have evolved. Our bodies’ circadian cycles have become accustomed to waking us up in the morning and calming us down in the evening darkness.

There is no doubt that artificial lighting has benefited our lives in a number of ways. However, being exposed to so much artificial light might significantly affect how well we sleep. Additionally, sleep can affect all aspects of our health, including anxiety, depression, pain, and heart disease. Through its impact on melatonin production, circadian rhythm, and sleep cycles, light has a significant impact on how well people sleep.

  • Circadian rhythms
  • Melatonin
  • Sleep cycles

Circadian rhythms

The body’s circadian rhythm, a 24-hour internal clock, regulates numerous bodily functions, including sleep. This cycle is managed by the circadian pacemaker, a little area of the brain that is significantly influenced by light exposure.

When light enters the eye, it is detected by a unique collection of cells on the retina, which transmits the information to the brain, where it is decoded as the passing of the day. The body’s organs and other systems are then signaled by the brain to be controlled in accordance with the time of day.

When a person is only exposed to natural light, their circadian cycle becomes closely synchronized with sunrise and sunset, allowing them to stay up throughout the day and sleep at night. Electricity, however, produces a large number of light sources in modern civilization, which has an impact on the circadian pacemaker in the brain.

The timing of light exposure influences how light affects circadian rhythm. When light is sensed early in the morning, the sleep pattern is pushed forward. Evening light exposure shifts the sleep cycle backward, resulting in a later bedtime.

The kind of light and the length of exposure affect circadian effects differently. Even little bouts of artificial light can have an impact on circadian rhythm, while sustained light often has a bigger impact.

The circadian rhythm of a person might become out of sync with the day-night cycle when they are exposed to excessive or improperly timed artificial light. They may experience disrupted sleep as a result, along with other unfavorable health effects such as a deteriorated metabolism, weight gain, cardiovascular issues, and maybe an increased risk of cancer.

Circadian rhythms also influence aspects of mood and mental health. For instance, seasonal affective disorder, a form of depression, is more prevalent in locations where the winters have extremely few daylight hours. Wintertime mood swings may be caused by a disruption in circadian rhythm caused by decreased daylight.


The body naturally produces the hormone melatonin, and it is highly dependent on light for production. The pineal gland initiates melatonin production in the brain in reaction to darkness, but it is slowed down or stopped by exposure to light.

One method by which this hormone promotes sleep is by making people feel sleepier as their melatonin levels rise. The regularization of the circadian rhythm by the daily cycles of melatonin production also strengthens a consistent sleep-wake cycle. Synthetic melatonin, which is sold as a dietary supplement, may be given to some people with sleeping issues, particularly those with circadian rhythm disorders, to help normalize their sleep schedule.

Sleep cycles

The features of each type of sleep vary. A person has four to six sleep cycles, lasting between 70 and 120 minutes, throughout a typical sleep period. Rapid eye movement (REM) and non-REM sleep are included in those cycles, which are composed of several sleep stages.

Nighttime light exposure can make it difficult to transition between sleep cycles, lowering sleep quality. Constant exposure to light can disrupt the sleep cycle and shorten the duration of the deeper, more rejuvenating sleep stages.

Depending on the kind of light in consideration, light’s impact on sleep can vary significantly. Blue, green, red, orange, white, and yellow light waves are only a few of the many light wavelengths that artificial lighting sources can produce. There are numerous lighting sources in our daily lives, and each one of them can potentially have a favorable or negative impact on sleep.

What are some circadian rhythm disorders that can occur due to patterns of light exposure?

Circadian rhythm sleep-wake disorders take place when a person’s internal clock isn’t working correctly or starts to drift away from their surroundings. Patterns of light exposure are linked to a number of circadian rhythm disorders.

  • Jet lag
  • Shift work disorder
  • Seasonal affective disorder
  • Depression
  • Other circadian sleep-wake disorders

Jet lag

A circadian problem called jet lag develops after taking a long flight. Because the body’s internal clock is still set to the time zone of the leaving city, it typically happens after crossing five or more time zones.

Circadian rhythm might become out of whack when confronted with the distinct day-night cycle in the time zone of the destination city. As a result, a person may have trouble falling asleep, wake up earlier than desired, or feel excessively sleepy during the day.

It is common practice to treat jet lag by adjusting to the new time zone, such as by having sun exposure at particular times and avoiding light at other times to realign the circadian rhythm. It may take a few days or even two weeks to complete this process.

Shift work disorder

Some job schedules—known as shift work—require staying up late or working the next day. A job may require night shifts on a regular basis or as part of a rotating schedule. According to the Bureau of Labor and Statistics estimates, 16% of American workers work nights or weekends.

A disrupted circadian rhythm and the emergence of shift work disorder are serious risks for shift workers who must normally sleep throughout the day. Inadequate sleep, excessive sleepiness at inappropriate times, mood swings, and a higher risk of workplace accidents are all potential effects of this circadian rhythm disorder.

Seasonal affective disorder

Seasonal depression comes in the form of seasonal affective disorder. Although some people experience it in the spring and summer, it usually happens in the fall and winter for most people. SAD is triggered by the variations in sunlight that come with the changing of the seasons, and its severity can differ depending on how far away you are from the equator.

Sleep problems frequently involve trouble falling asleep and hypersomnia, the propensity to feel drowsy even after sleeping ten or more hours per night. SAD patients struggle to control their serotonin levels and overproduce melatonin, which makes them feel down and lethargic. They may feel better and get an antidepressant response from light treatment.

According to one study, people with SAD can considerably lower their depression levels with just one 1-hour session of light therapy. Additionally, SAD symptoms itself may be avoided with light therapy. People with SAD who use light therapy during the winter are 36% less likely to go through a depressive episode than those who do not receive any treatment.


Sleep problems, such as insomnia, hypersomnia, and excessive daytime sleepiness, are frequently reported by people with non-seasonal depression. Light treatment also seems to be helpful for people with non-seasonal depression. However, the data is less clear on this. Although light treatment used in conjunction with an antidepressant is frequently more effective, light therapy alone may be helpful for certain people.

Other circadian sleep-wake disorders

When a person’s internal clock is pushed too far forward or backward, or if it doesn’t maintain a consistent 24-hour schedule, it might result in circadian rhythm disorders. A person’s everyday habits and exposure to light are frequently linked to these issues.

Many circadian disorders can be treated using light therapy, which involves sitting next to a powerful lamp at set times to retrain the body’s internal clock. The powerful lamp, frequently used in the morning to restore circadian timing, is designed to simulate sunshine.

How does the color of light affect the quality of sleep?

Turning out the lights is something that most of us do before going to bed. While a dark room signals to our internal clock that it is time to sleep, we also keep the lights off since we have been informed that light interferes with sleep. However, light is not always to blame. In truth, there are a few light colors that can promote deep, unbroken sleep.

Color psychology reveals a lot about how we are influenced by what we see. Apart from their cultural importance, most colors elicit similar psychological responses in people. Some colors agitate or thrill you, while others quiet and settle you, putting you at ease. So, what color light helps you sleep the best? Keep reading this article to get a good understanding of this interesting phenomenon.

When it comes to sleep, light can have a significant impact on the circadian cycle. A circadian rhythm is your body’s internal clock that controls when you go to sleep and get up. As a result, when your body is exposed to light, the body’s systems are guided. Natural light exposure, such as sunrise and sunset, is what your body is built to do. But there is a lot of artificial light around us, which might interfere with the rhythm of nature.

Poor lighting before bed can interfere with the circadian cycle. Additionally, if your circadian cycle is out of whack, it may affect your health and interfere with your sleep. There are, however, some lighting hues that can support your sleep cycle. Today, light therapy is another treatment option for treating sleep issues in which you are exposed to indoor lights to reap the benefits.

  • Attributes of light that affect our bodily functions
  • Effect of the direction of light on our bodily functions

Attributes of light that affect our bodily functions

  • Brightness: Light levels can have an impact on mood and sleep. Brighter lights make individuals feel better and sleep better, whereas dimmer lights have the reverse effect.
  • Hue: Light interacts with our mood, sleep patterns, and the natural world in more ways than we know. Artificial light with a blue tint may enhance wakefulness more effectively than standard incandescent lights.
  • Saturation: The colors’ degree of intensity impacts how people feel. The effectiveness of color increases with the intensity of the hue.

Effect of the direction of light on our bodily functions

  • Bright wall lighting with cooler tones: A recent study demonstrates that bright wall lighting in cooler tones can improve mood and focus levels. Bright light is actually just daylight. Additionally, it might aid in warding against disease, irregular circadian rhythms, and even nearsightedness.
  • Low overhead lighting with warm colors: Warm light with low overhead illumination looks more inviting and creates a homey, natural ambiance. The warm light has a yellowish tone. By simulating the ambiance of a candle-lit space, warm light also promotes relaxation and can boost productivity.
  • Intense direct light from above: Warm colors and low overhead lighting create a natural, friendly ambiance by seeming more inviting and possessing a yellowish tone. Warm light also promotes relaxation and can boost performance by simulating the mood of a candlelit setting.

What color light helps you sleep the best?

No lights at all are the number one guideline for a restful night’s sleep. The best slumber is ensured by doing that. However, if you need the light to fall asleep and are looking for something that will also meet your needs for sleep, you have come to the perfect place.

Almost all light can make you feel tired or affect you in some other way, but some types of light have a bigger impact than others. For instance, 10,000 lux is the brightness of direct sunshine, while 500 lux is the average brightness of workplace lighting. This explains why daylight has such a great impact on sleep and circadian rhythms. Our attitude, sleep, and mental state can all be greatly affected by the type of light we are exposed to and its direction.

Since the beginning of time, light has unquestionably been a necessary resource. It enables us to perceive, recognize, and continue with our daily activities in our surroundings. But it also has psychological effects on us that can lift our spirits, make us feel good, and even make it easier for us to go to sleep. For instance, yellow can make you feel upbeat, while blue can help you relax.

But Many LEDs emit blue light, which is short in wavelength. According to studies, it considerably affects melatonin and circadian rhythm more than light with a longer wavelength. Numerous electronic devices, such as laptops, tablets, and cell phones, generate blue light, which can cause sleep issues when used frequently in the evening.

But if we talk about what color light helps you sleep the best, then the answer is red. Melatonin, a hormone released into the body by the pineal gland that aids in physical and mental relaxation as you sleep, is made in your brain in response to red light.

  • How does red light aid you in sleep?
  • Benefits of red light for sleep
  • Effect of pink light on sleep

How does red light aid you in sleep?

You’ve probably heard a few times about how strong light might make it difficult to fall asleep. Red lights, however, are an exception to that rule. You cannot only utilize red-tinted light to give your room a red hue when it comes to the science of light for sleep. They won’t meet your needs for sleep, even though they might elevate your mood and provide red light therapy. You should instead use a red-lighting sleep aid.

The red light wavelength appears appropriate for you since it encourages the brain to create melatonin, a hormone that alerts the body that it is time to go to sleep. In a study, it was discovered that those who slept with red lights had a better sleep and higher-quality sleep.

They could actually sleep better and fall asleep more quickly. So, does red light promote sleep? Yes, that is the response. The most calming LED color is red. Additionally, this is the ideal answer for you if you prefer to have the lights on while you sleep.

Benefits of red light for sleep

As we’ve discussed, warm colors aid sleeping and increase your melanin content. Red being one of the warmest colors, helps in a good night’s sleep in the most efficient manner. So let’s examine some more benefits red light has to give in relation to sleep.

Sleep inertia

When you have sleep inertia, your memory and attentiveness are negatively impacted, and you continue to feel disoriented and foggy even after you wake up from your sleep. Red light can also improve the situation.

According to a study, patients with sleep inertia who received saturated red light after becoming aware exhibited a small improvement. The participants in this study kept their eyes closed while exposed to light.

Night vision

Red lights are handy if you want to read something at night because the white light can occasionally strain your eyes. Since they don’t glare, it will make it easier for you to read and see properly at night. One of the causes of the red light in the cockpits is this.

Effect of pink light on sleep

One of the hues that might make you feel at ease is pink. Pink lighting is ideal for a variety of spaces, including kids’ rooms, master bedrooms, reading nooks, and more. Pink lights can also calm you down and assist with early morning awakening. It also gives the space a great enhancement of dreaminess. This is due to the fact that pink is a combination of red and purple wavelengths.

What color light is the worst for sleeping?

Blue is a fantastic color for mood stabilization, but it is not a good color for sleep. Blue is widely used in LED technology nowadays because it instantly induces relaxation. So does blue light actually disrupt sleep? Yes. Blue light keeps you awake by interfering with the creation of melatonin.

Blue light has been shown to have a negative impact on sleep quality. Blue light can be found on electronic screens, LED lights, and fluorescent lights. Circadian rhythms, or time-dependent physical, mental, and behavioral adjustments, govern your body.

The most visible circadian rhythm is the one that causes you to sleep at night and be aware throughout the day. Melatonin, a hormone secreted when it’s dark outside, is required for this process to take place. Nighttime light exposure can throw this process off balance, reducing melatonin generation and keeping you awake longer.

According to research, blue light is a particularly effective melatonin suppressor. Melanopsin, the pigment that helps eye cells estimate light brightness, is especially sensitive to shorter, cooler wavelengths like blue light, which some research suggests may have a greater impact on the body than other hues.

According to one well-recognized 2014 study, using a blue-light-emitting iPad before bed lowers melatonin, whereas reading a traditional book does not. The study discovered that IPad readers began releasing melatonin 1.5 hours later than usual the next day and experienced REM sleep—the phase during which dreams occur and memories are consolidated—once they fall asleep.

One small older study from 1991 and one mouse study from 2016 indicated that green light could negatively affect melatonin levels. The same 2016 study discovered that violet light might have a comparable effect as blue light.

However, no research has been conducted on the effects of violet light on humans. It is advised to turn off your electronics at least 60 minutes before you go to bed in order to get a restful, deep sleep because your phone and TV emit blue light as well.

Why is it bad to sleep with blue lights on?

Your eyes aren’t very adept at filtering out blue light. As a result, practically all of it travels directly through to the back of your retina, assisting your brain in translating light into images. Exposure to all colors of light aids in the regulation of your natural sleep-wake cycle, often known as your circadian rhythm.

Blue light, more than any other color, interferes with your body’s ability to prepare for sleep because it affects melatonin, a hormone that makes you drowsy. Bottom line: You’re more tired at night than usual, and it takes you longer to fall asleep.

How does blue light affect melatonin production?

Melatonin, a hormone produced in the body by the Pineal gland, regulates the human internal sleep cycle, also known as the circadian rhythm. Melatonin release is influenced by a number of factors, one of which is light entering the eye and activating the melanopsin photoreceptor, which signals the suppression of melatonin.

Traditionally, sunlight regulated the body’s melatonin levels. During the day, light from the sun inhibits melatonin secretion and signals the body to be awake. Melatonin is released as the sun sets and the light lowers, and the body prepares for sleep. However, if the body continues to be exposed to artificial light sources, it can impair its ability to slumber.

Blue light (or High Energy Visible light) is described as the visible electromagnetic spectrum’s shortest wavelengths, namely 400-500 NMS. Light has always been a vital part of people’s lives. Early humans lit fires to give light in the evenings, and from there, lamplight and, subsequently, incandescent bulbs were employed, all of which have low levels of blue light.

Fluorescent lighting was created in the 1930s, which boosted blue light exposure; however, because these light sources were primarily used in commercial and industrial settings, evening exposure was limited. According to research, the melanopsin photoreceptor is more sensitive to 470 NM light; hence, blue light serves the most important function in suppressing melatonin secretion.

Our exposure to blue light has expanded substantially with the introduction and proliferation of LED light sources. As a result of this rise, more individuals are turning to digital, LED-lit screens later in the evening and until night.

This late-night exposure to blue light lowers melatonin production, inhibits sleep, and lengthens the circadian cycle. Over time, this can cause difficulty falling asleep and poor sleep quality, which may be connected to the development of cancer, diabetes, heart disease, and obesity.

Melatonin secretion can be induced by lowering blue light exposure, allowing the body to regulate sleep. There are several options for limiting evening light and blue light exposure. Many eyeglass lens manufacturers, for example, now incorporate blue-light filtering or reflecting technology into their optical products. Wearing blue-light filtering lenses in the evening has been proven to quadruple melatonin levels when compared to direct exposure to LED light sources.

Blue light and light intensity can also be decreased at the source. Many smartphone makers use a type of “night mode” to reduce blue-light output. LED video displays with technology to manage screen brightness and blue light emitted have been developed to limit the effects of exposure on the user.

What are some of the sources of blue light?

The average American spends 7 hours each day on technological devices. That’s a lot of blue light staring! Worse, nine out of ten Americans admit to reaching for an electronic device at least multiple nights each week just before going to bed. That could be an invitation to a disease called insomnia. Your device’s light is frequently white. However, they can emit blue light at wavelengths ranging from 400 to 490 nanometers. Blue light sources in your house include

  • Televisions
  • Smartphones
  • Tablets
  • Gaming systems,
  • Fluorescent light bulbs
  • LED (light-emitting diode) bulbs,
  • Computer monitors

Our smartphones, computer screens, televisions, fluorescent lights at the office, and the sun all emit blue light. All day, we are surrounded by blue light. And sleep scientists want you to know that blue light exposure during the day does impair your sleep. Blue light is part of the visible light spectrum and has the shortest wavelength and the highest energy. (Colors towards the opposite end of the light spectrum, such as red and orange, have longer wavelengths and less energy.)

The sun is the most prominent source of blue light exposure on the planet, but electronic screens such as televisions, cellphones, tablets, computers, and e-readers all create artificial blue light. Blue light is also produced by LED (light-emitting diode) lights and fluorescent light bulbs.

People talk about blue light and sleep because it affects both our alertness during the day and our tiredness at night, and while blue light receives a lot of negative press (you’ve probably seen a headline or two asking you to turn off your cell phone at night), not all blue light is bad.

Blue light exposure from the sun, for example, helps establish our body clocks and keep our circadian rhythms on track day after day. It is the most visible indication of the time in our environment.

The issue arises when we are exposed to excessive amounts of artificial blue light later in the day and at night. Because the brain cannot tell the difference between blue light from the sun and blue light from our cellphones and laptops, blue light can signal to the brain that it is time to wake up. It essentially tricks the brain into thinking it’s daytime in the evening and suppresses sleep-promoting mechanisms.

What about being exposed to blue light earlier in the day?

The body responds to blue light by waking up. That’s a nice thing in the morning and throughout the day. Light exposure in the morning can aid you if you have jet lag or need to reset your body’s natural circadian rhythms, whereas light exposure in the evening interrupts that process.

Blue light signals the hypothalamus, a component of the brain that helps govern biological rhythms based on light exposure, that it is morning. In the same way that blue light signals to the brain that it is time to wake up at night, blue light helps block sleep-inducing hormones in the morning, which helps you wake up. In a nutshell, light exposure inhibits melatonin production in the brain, hence inhibiting the signal from the brain telling the body to sleep.

According to a study published in October 2017, blue light also has an effect on mood. The blue light was discovered to have a stress-busting, soothing effect on study participants in this investigation.

In a small-scale trial, the researchers had 12 healthy volunteers take a computerized math test meant to produce stress, known as the Montreal Imaging Stress Task, before placing the study participants in a color therapy room with either blue or white light. Throughout the trial, the researchers used electroencephalograms (EEGs) and electrocardiograms to assess the volunteers’ stress levels (ECG).

Participants who decompressed in the color therapy rooms with blue light performed better in terms of lowering stress levels, as indicated by their heart rate and brain activity, and they did it in less time. The findings add to previous studies that suggested blue light stimulates regions of the brain that regulate mood and emotions, which may explain why some individuals feel happy on sunny days.

What can you do to make blue light exposure as effective as possible for better sleep?

Here’s how and when to expose yourself to blue light during the day to feel more alert and what to know about turning things off at night for the best sleep: Get your fill of daytime light exposure. Start your day with sunlight — or strong light — to set the tone for the day and increase wakefulness and attentiveness. Don’t worry if you’re confined all day indoors; working on your computer outside a window on a sunny day is enough to reap the benefits of blue light during the day.

Even if it’s a foggy day, you should try to obtain some outdoor light, which has more blue light than your computer screen. Some individuals use a lightbox as an alternate source of light on cloudy days or during the winter months. If you’re looking for a lightbox, go for one with a bright, broad spectrum of light ranging from 2,500 to 10,000 lux.

Limit screen time to one hour before bedtime. Set a technology curfew so that all electronic gadgets are put away for the evening around an hour before lights out. Instead, try other relaxing activities before night, such as reading a book, doing a puzzle, or stretching.

Make changes to your devices’ settings. If putting your smartphone away isn’t an option, check the settings on your devices and change them to “night mode,” “dark mode,” or another option that reduces the brightness of your screens. This minor modification can assist in limiting blue light exposure.

Avoid devices or apps that you know are personal “trouble zones.” Most people aren’t likely to be so light-sensitive that they need to keep their phones locked away before going to bed. However, be mindful of how and for how long you use your devices.

Using a device to utilize a meditation app or listen to music, for example, may take little screen time and help you relax. TikTok, on the other hand, could be a different story. Don’t deny yourself something that will help you relax. But consider whether that app or item is genuinely assisting you in relaxing.

If you are having difficulties sleeping, seek expert assistance. You are not alone if you have difficulty falling asleep during the night. According to the American Sleep Association, the most frequent specific sleep disturbance is insomnia, with approximately 30% of individuals reporting short-term troubles and 10% reporting persistent insomnia.

The Sleep Foundation believes that chronic insomnia may be at work if you have symptoms such as difficulties falling asleep, exhaustion, or problems concentrating and paying attention during the day that occur at least three times per week and last for at least three months. If your sleep problems are bothering you or interfering with your daily activities, contact your primary care physician or make an appointment with a sleep expert.

Mitigating the effects of blue light

The most efficient technique to limit evening blue light exposure is to simply switch off the sources. This includes lowering or reducing LED and fluorescent lighting and turning off electronic gadgets when it gets dark outdoors.

Specialty glasses may also be beneficial in limiting blue light exposure. Blue-light-blocking or amber glasses, while not for everyone, can minimize the melatonin-suppressing effects of strong light. Because many people are unable to simply switch off sources of blue light when it becomes dark, here are a few more suggestions for reducing blue light exposure that may be interfering with your sleep.

  • Make it a habit: Set an alarm for 2 to 3 hours before night to remind you to switch off technology.
  • Find better lighting: If you enjoy reading in bed, look for a lamp that does not emit blue light. Red or orange lamps, as well as natural lighting such as candles, work well.
  • Learn to dim: Determine whether you can lessen the brightness of your electronic gadgets or whether they have a “night mode” that reduces the emission of blue light.
  • Try an app: If you must use a gadget before going to bed, try using one of the several smartphone and computer apps that can assist in limiting blue light emissions that are available over the google play store or apple store.
  • Improve your sleeping environment: If there are light sources in your bedroom that you can’t lower or turn off, try using an eye mask to block them out after you’re in bed.


Blue light is abundant in our modern surroundings, including artificial lighting, smartphones, computers, tablets, and other electronic devices. As different types of light have distinct impacts on the body and mind, lighting can greatly impact your ability to fall and stay asleep. As a result, adjusting your lighting exposure is critical to improving your odds of having a good night’s sleep.

Spend some time in natural light early in the day, whenever possible. This will set your body’s circadian rhythm in motion. Allow yourself to be exposed to blue light during the day because it can boost your energy and productivity.

Limiting blue light exposure in the hours preceding bedtime is crucial. Avoid using devices in the bedroom, and choose dim incandescent lamps over fluorescent bulbs. Blue light has been shown to have a deleterious impact on melatonin levels.

Consider using red light instead; it will not disrupt circadian rhythms and may even help melatonin production. It may take some time to develop new habits regarding light exposure, but your efforts will be rewarded with better-quality sleep.