Reducing light exposure in the last hour before bed by dimming lights to 5 lux, deep orange/red, promotes sleepiness and supports the natural release of melatonin.

“have you found that limiting your bright artificial light exposure in the evening has benefited you and in what ways absolutely”

“in the last hour before bed try to dim down 50% if not more of your lights in your home and you will be quite surprised at how sleepy and soporific that will make you feel I will do this in a regimented way I have uh little reminder that pops up and tells me now is the time to dim the lights based on your bedtime and I'll go around and I'll shut lights down in my bedroom I will actually have a small light bulb and it is way down to probably as little as maybe five luxs and look is just a a metric of the light um it's way down there and it's also very deep orange sort of red and we can come on to why that's the case”

“bright light in particular short wavelength bright light in the blue and green part of the spectrum quashes melatonin and it makes it hard to sleep and I want to sleep tonight these red lens glasses filter out the green and blue short wavelengths that would otherwise disrupt my sleep”

“In the evening, turn off screens and bright light. Use warm light (red, yellow, and amber). Red light is bet.”

“After Sun Down, Minimize Evening Light Blue light suppresses melatonin secretion and can disrupt your circadian rhythm. Other types of light can also impact melatonin to varying degrees. + Install dimmer switches and use low, warm lighting + Wear blue light-blocking glasses 2-3 hours before bed + Enable night mode on all devices or install blue light filters + Red light is best (red bulb + lamp ftw)”

“level six is to regulate light in the evening so a few things for you to keep in mind is I have an app on my computer uh flux fux it eliminates blue light from the screen uh two is if I'm watching a movie with friends I'll put on a pair of blue light blocking glasses sure B do you want a bite I'm on a diet but thank you my room is entirely blacked out with curtains and if I'm traveling I will wear a mask and so you're trying to avoid uh light that is going to otherwise disrupt your sleep and just be mindful probably the most important thing here is just try to eliminate screens in that downtime before bed”

“when the evening comes for two hours before bedtime you want to start slowly dimming your lights you want to hang out in the warm Spectra colors that's between 2700 and 3500 Kelvin”

“Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.”

“So red would be something that isn't as disruptive to melatonin production. Because as you know, blue light is what disrupts it.”

“and so you want to avoid blue light either by having light dimmers or different color lights maybe red or orange also glasses you can wear to filter it out but also real realize that screens are full of bright light blue light as well so you know turning down the screens maybe avoiding screens at night is another good idea”