Andrew Huberman· PhD
Dimming lights for the 1-2hrs prior to sleep = significantly longer natural melatonin production in your sleep.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Dimming lights for the 1-2hrs prior to sleep = significantly longer natural melatonin production in your sleep.
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And that's why dimming down light in the evening is a good idea to release that brake so that melatonin can begin to rise.
especially if you get have the dim lights in the evening, um th those dim lights in the evening can help pave the way for, you know, even if their natural melatonin isn't going to rise, give a little bit of melatonin in the evening, force that rise a little early.